Sodoes It Actually Matter What Time You Eat Breakfast
Yup. When you eat is just as important as what you are eating, says Philadelphia-based registered dietitian Theresa Shank. She recommends eating within two hours of when you wake up.
Eating within this window sets the pace for a healthy appetite and stabilized blood sugars throughout the day, explains Shank. When your blood sugar gets out of whack, it often triggers hanger, cravings, and over-eatinga.k.a avoid at all costs.
And breakfast does actually jump-start your metabolism. Once were awake, our bodies need to speed up and break out of a fasted state, she adds.
TL DR: You should eat breakfast within two hours of waking upno matter if you rise at 6 a.m. or noon.
The two-hour breakfast window is mostly true for everyone. However, if you have a health condition like diabetes, having stable blood sugar levels is even more important. In that case, youll want to make the window between waking and breakfasting shorteraim for eating within an hour of waking up to keep glucose levels in balance, says Maya Feller, R.D., of Maya Feller Nutrition in Brooklyn, New York.
Oatmeal Blueberry Yogurt Pancakes
Making these pancakesâusing rolled oats and protein-rich Greek yogurtâcouldn’t be easier: Throw all the ingredients in a blender, then pour. Toss in a handful of ripe blueberries and youâll be leaving your blender out on your counter for another batch tomorrow morning too.
Per serving: 208 cal, 3.8 g fat, 30 g carbs, 13.6 g protein, 3.3 g fiber
Cereal For Breakfast All Grown Up
- Granola with Figs, Almonds and Coconut. Were grooving on the healthy, filling, delicious alchemy that happens when you combine oats, honey, and oil with some handfuls of chopped nuts and dried fruit.
- Apple and Maple Baked Oatmeal. Sweetened with just a kiss of maple syrup, this healthy apple baked oatmeal recipe is the ultimate fall breakfast.
- Nuts and Seeds Granola. Having a batch of this nutty, seedy, maple-sweetened granola around the house makes mornings way easier. Plus, its an ultra-healthy way to start the day.
- Overnight Oats. Maybe the easiest breakfast recipe we know ofjust a few minutes of work before bed means that you get to wake up to a breakfast thats ready when you are!
- Six-Ingredient Breakfast Quinoa. Looking for a vegan, protein-filled, nutrient-rich breakfast idea without eggs? Look no further!
- Norwegian Risgrøt Rice Porridge. Risgrøta festive Norwegian rice puddingis a heart-warming, soul-satisfying treat that is humble, almost too easy, and impossible not to love.
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Oprah Enjoys A Balanced Breakfastand Of Course Bread
It’s safe to say that when it comes to successful people, Oprah is at the top of the list. She has won countless awards and nominations in her decades-long career as a talk show host and television personality, with recognition from the Academy Awards, the Emmys, the Primetime Emmy awards, the Golden Globes, and the People’s Choice awards, just to name a few. On top of all these achievements, Oprah also has multiple shows, her own network, and a thriving magazine. In fact, it’s in an article on Oprah.com, she details the kind of breakfast that fuels her successes every morning.6254a4d1642c605c54bf1cab17d50f1e
“No one would ever mistake me for an expert on engines, but I know one thing: They don’t work without fuel. Our bodies are the same way, which is why I’m passionate about breakfastespecially when it involves passion fruit,” Oprah reportedly said. “And blueberries. And raspberries, strawberries, some sliced banana and maybe a sprig or two of fresh mint. “
Peanut Butter Cacao Protein Oats
Oatmeal is absolutely healthy there is no denying this fact. But, without adding any protein to it, it can send your blood sugars sky high, which can increase our appetite and cravings while decreasing our energy stores, says Ruth. “Adding some protein and healthy fats can slow this spike and create a better-for-you, more balanced breakfast,â she notes.
Per serving: 350 cal, 8 g fat, 29 g carbs, 28 g protein, 6 g fiber
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Spinach Goat Cheese Quiche With Sweet Potato Crust
If you donât have time to cook a veggie omelet every morning, a quiche is a great make-ahead way to fill up on protein and fiber. With a sweet potato crust and savory veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?
Per serving: 143 cal, 11.3 g fat, 25 g carbs, 10.5 g protein, 2.3 g fiber
What Are The Best Grains To Have For Breakfast
- Oatmeal. Oats are a great option if youâve gone gluten-free, says Tafur. Theyâre a warm option for breakfast on cold winter days, or they can be eaten cold after being refrigerated overnight if you prefer them that way.
- Quinoa. Who knew this high-protein option could be eaten at breakfast too? Donât be afraid to cook this and combine it with your favorite plant-based milk for a hot cereal alternative, says Tafur. âAdding cinnamon to this mixture can be the perfect alternative to a sugary granola,â she says.
- Rice. Another non-traditional breakfast item, you can prepare rice pudding with coconut milk and a little nutmeg and cinnamon for a simple breakfast with lots of flavor, says Tafur.
- Amaranth. This may be another grain youâre not familiar with. âAmaranth is a great alternative to oats and eaten in a similar manner,â says Tafur. âIt has a nuttier, courser texture, and is still packed with fiber to aid digestion.â
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Cold Brew Iced Coffee
This recipe makes just two servings of cold brew, so if you’re new to the method, it will be a good test batch to see exactly how strong you want your steep to be. Once you’ve found your sweet spot of brewing time, you can double, triple or even quadruple the yield. The strained concentrate will keep tightly sealed in the fridge for up to a week.
Get the Recipe: Pancakes
Baked Sweet Potato With Peanut Butter And Sliced Apples Or Raisins
“Sweet potatoes are a great way to add healthy carbohydrates to your morning meal,” says Chrissy Carroll, R.D. of Snacking in Sneakers. “This is especially important for active people and can be a great way to fuel morning workouts,” she adds. Sweet potatoes are also rich in potassium, vitamin A, fiber, and many other important nutrients. When paired with the healthy fats and protein from nut butter and the extra fiber in the apples, you have a well-balanced breakfast. Want a bigger boost of protein? Add a spoonful of Greek yogurt on top.
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Savory Oatmeal With Fried Egg
Isnât oatmeal supposed to be sweet? Not always. Youâll be singing the praises of savory oatmeal after one cheesy bite of this recipe, which combines heart-healthy steel-cut oats with diced red peppers and a runny-yolk fried egg. Try it and thank me later.
Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fiber
The Most Important Meal Of The Day
Maybe its just us, but the thought of syrup-drenched pancakes make it so much easier to spring out of bed and tackle the day. So, its no wonder that weve got more than a few great ideas for your morning meal. Youll find something for everyone in this roundup, from healthy breakfasts thatll keep you full and fueled to ones that you can make on the fly and enjoy as youre running out the door. With easy recipes for muffins, French toast, breakfast casseroles and more theres no reason you should ever have to skip breakfast again. Weve even got a recipe for breakfast cake. Yep, you read that right: cake. Its packed with oats, flavored with cinnamon and topped with a nutty glaze. Its a great way to clean out the pantry and prep breakfast for a few days all at once.
Get the Recipe: Oatmeal-Glazed Breakfast Cake
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What Foods Should I Limit
The main foods that I would recommend limiting in the morning are processed cereals or pastries which contain a lot of added sugars and little nutritional value, as well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.
What Should You Eat For Breakfast Before A Workout
If youre someone who needs some fuel for their morning workouts, the number one thing youre looking for is carbs, as carbs provide a quick hit of energy and a boost to your glycogen stores, which are the reserves of glucose that your muscles dip into when youre working out, Jessica Jones, MS, RDN, CDE, cofounder of Food Heaven, previously explained to SELF. That means fruit or grains of some sort are great choices.
The next question is usually: Should you eat protein before or after a workout? If you can stomach it, Jones recommends including a modest amount of protein in your pre-workout meal. This is particularly important if youre going to be breaking down your muscles with weight training. That said, its still crucial to get some protein after your workout too, as this can help with muscle recovery.
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Understand How Macronutrients Work
All food can be classified into macronutrient categories as carbohydrates, fats, or proteins. They all provide your body with the energy you need to function on a daily basis.
The American Diabetes Association recommends that people generally get the following:
- 20% to 30% of their daily calories from protein
- 20% to 35% of daily calories from fat
- 45% to 60% of daily calories from carbohydrates
However, the ADA stresses that nutritional needs vary by individual. If you have diabetes, you should work with a registered nutritionist or diabetes educator to determine what is best for you.
Your total calorie count and how much of each macronutrient you personally need to consume depends on a number of factors. These include your age, sex, how much you exercise, blood glucose control, and any medications you may be taking.
It’s also important to know that not all macronutrients are the same in terms of quality. Bagels and broccoli are technically both carbs but are very different in terms of nutrient load.
Processed foods, such as sugary cereals, breakfast meats, shelf-stable baked goods, and sweetened yogurts, are generally low in nutrient density. That means they’re not as nutritious for your body as unrefined whole grains, fruits, and veggies.
But I Hate Eating In The Morning
You should still eat something. Skipping breakfast is associated with an increased risk of type 2 diabetes. And skipping a meal in general can cause brain fog, lower blood sugar levels, and a slower metabolism.
No ones asking you to sit down to eggs, bacon, pancakes, and a pot of coffee every day. Just a little something is important. Drink a glass of water when you wake up to hydrate, says Shank, then grab something easy to take with you . Eating something small will help your body adjust to the idea of eating in the a.m., Shank sayshelping make daily breakfast a regular routine.
Now go slay the day. Youre ready.
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Tips For Building A Healthy Breakfast
What works for you for breakfast will depend on your personal meal plan, food preferences, health goals, schedule, and budget, but here are a few tips for building a healthy breakfast:
Limit or avoid refined grains and sugars. This means most breakfast cereals and pastries are best avoided. If cereal is your go-to breakfast, look for options that are low in added sugar and higher in fiber . You can apply this same rule to other sweet breakfast foods like muffins or granola bars.
Be carb conscious. The total amount of carbs you have at breakfast will depend on your personal meal plan and how your body handles carbs in the morning. A lot of traditional breakfast foods contain carbs, so its important to keep track of what foods in your breakfast contain carbs and what it all adds up to. Cereal, milk, and fruit all contain carbs, and can add up quickly when combined together. And a single bagel can have upwards of 50g of carb!
Choose healthy fats. Fats can help you feel fuller longer, but choose wisely. Bacon, sausage, and eggs fried in butter are all high in saturated fats which can increase risk of heart disease. Instead, fry eggs in a little bit of olive oil, choose turkey bacon or chicken sausage instead of their pork counterparts, and incorporate healthy unsaturated fats from nuts, seeds, and avocado.
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Reese Witherspoon Drinks The Same Smoothie Every Day
Reese Witherspoon has come a long way since her days as Legally Blonde‘s Elle Woods. Now, with a Primetime Emmy Award, an Academy Award, and two Golden Globes under her belt, Witherspoon has been spending her time working as a producer, actor, and book enthusiast. With an undeniably busy schedule, how does Witherspoon get her vital nutrients in the morning? According to a , it’s with her daily, homemade green smoothie. In the video, she stands in front of a counter covered in leafy greens, a variety of fruit, and almond butter.
“This is the smoothie I drink every single day, and I have probably for eight yearsnine years? I don’t even know,” Witherspoon’s Instagram post reads. “It has a lot of vegetables in it, so I have this instead of breakfast, I have it around 10 or 11 o’clock in the morning, and then I’m not hungry at all until 1 o’clock.”
The recipe, which Witherspoon says is inspired by Kimberly Snyder, features lettuce, celery, spinach, pear, apple, banana, lemon, coconut water, and optional almond butter, protein powder, and flax seeds. According to Witherspoon, she first learned about this smoothie from Kerry Washington at an award show.
Healthier Carrot Cake Muffins
You know youâve called carrot cake a âhealth foodâ before , but itâs not even a stretch with these muffins. Thereâs loads of shredded veg and heart-healthy walnuts, plus an applesauce/Greek yogurt combo that reduces the amount of oil you need. Pair with some fresh fruit for a fiber boost.
Per serving: 216 cal, 12 g fat, 24 g carbs, 4 g protein, 1 g fiber
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Pack Waffles With Fiber
You can make blueberry waffles into a hearty breakfast that will stick with you all morning long by using high-fiber psyllium husk, says medical board member Lisa Moskovitz, RD, CEO of NY Nutrition Group, says in her book The Core 3 Healthy Eating Plan. Derived from the Plantago ovata plant’s seeds, it has prebiotic potential, meaning psyllium can feed healthy gut bacteria, increasing probiotics and promoting a healthier digestive system.
“Psyllium can also increase the production of short-chain fatty acids, which studies show may increase your metabolism and fat-burning,” says Moskovitz.
To make these blueberry waffles, you’ll need:
- 1 cup frozen blueberries
- 1 Tbsp psyllium husk powder
- 1 Tbsp vegan vanilla protein powder
- 1/2 tsp baking powder
To make it, place berries in a microwave-safe dish and microwave for 1 minute. Coat the bottom and top the waffle iron with coconut oil so it’s evenly distributed. Crack an egg into a small mixing blow and add cottage cheese, vanilla extract, psyllium husk, protein powder, and baking powder. Mix well. Pour batter over the waffle iron and lower the lid. Cook for 3 to 4 minutes, until slightly golden brown. Let it cool for 1 minute, and then carefully remove it from the waffle iron. Once the waffle is on the plate, finish with a topping of your choice.
When noon rolls around, check out these 11 Healthy, High-Protein Lunch Recipes for Weight Loss.
Breakfast Smoothie With Berries And Greek Yogurt
You dont have to say So long to smoothies for breakfast, even if you have type 2 diabetes. The key is to make sure its a balanced smoothie, with protein and fiber, and that it’s relatively low in sugar. Moderation is key, so stick to a small glass.
Take this Very Berry Smoothie recipe from Jill Weisenberger, RDN, CDCES, of Yorktown, Virginia, the author of Diabetes Weight Loss Week by Week. What I love about this smoothie besides that its delicious is that its packed with protein just from the Greek yogurt no protein powders needed, she says. Each 1½ cup serving of this smoothie offers a whopping 22 grams of protein, with 30 g of carbs and 5 g of fiber.
Plus, because the recipe has just four ingredients yogurt, frozen berries , sweetener of your choice , and milk makes it a perfect breakfast when youre in a rush. Its fast and even portable, and all the ingredients are something youd have at home or that are easy to substitute, adds Weisenberger.
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