Super breakfast boosters
Have you seen some people when they get up in the morning? They are absolutely comatose before their first cup of coffee. Instead of all the caffeine, how about some other morning boosters that give you the energy and focus you need to start the day right?
Breakfast is the most important meal of the day. And, you want to make the most of your breakfast to get you going.
Your body needs fuel to get moving in the morning. Breakfast revs up your metabolism and also gives nutrients. To that end what you choose for breakfast is also crucial.
Here’s a tip: Avoid sugary foods at breakfast. Remember what happens when you eat a candy bar for a boost in the afternoon? You feel good like the Energizer Bunny for about an hour and then you sink into the floor. The bottom drops out and you are more sluggish than you were before.
This is what can happen in the morning. You don’t want to run out of steam midmorning when you are just getting going. Besides, sugary foods set up a vicious cycle. The more sugar you eat, the more your body wants. Examples: donuts, cookies, high-fat muffins, candy bars, Danish pastries and the like.
Here are better ideas for your morning nutrition. And, they provide the boost you need. In fact, choosing carbohydrates that have a low glycemic index slowly break down throughout the morning to give you a constant source of energy without sugar spikes.
Fruit and grains – Both of these are antioxidant super foods. What does that mean? They help the body fight the signs of aging as well as boost the immune system and help your heart. This is all in addition to providing a great fuel source. Create a fruit parfait with berries, low-fat yogurt, and granola or rolled oats. You get the crunchy, the sweet and the nutritious.
Omelets – There’s a lot of good stuff here. You can add chopped spinach (Florentine), sliced or diced veggies, lean cubed meats and low-fat cheese to your eggs to create a power breakfast that is sure to get you through the morning. If you are short on time, combine the ingredients together the night before so all you have to do is spoon them into the omelet during cooking.
Hot cereal – This is your farina (Cream of Wheat), grits and oatmeal. Use sugar substitutes to add sweetness without empty calories. Also, throw in a few super food berries (blueberries, strawberries). It is a hot meal that satisfies.
If you are one of those people who isn’t hungry first thing in the morning, eat something small like a piece of toast with low-fat margarine or a piece of fruit.
So what are your breakfast boosters? Here are a few to get you started.
Three Grains with a Difference
One of the mainstays of a nutritional diet is whole grains. Unlike processed flour, whole grains contain all parts of the seed for greater nutrition. We are used to eating whole wheat, cracked wheat and even oatmeal. But there are three grains that you may not be all that familiar with that provide incredible nutrition: bulgur wheat, barley and quinoa.
Bulgur Wheat
It has many spellings but it is all the same wheat. Bulgur is commonly used in Middle Eastern cooking. It is most often used as a cereal food. Bulgur is harvested from a variety of wheat but mostly durum.
It is different from other grains in that it is parboiled before it is packaged and sold. This makes it convenient for cooking. In prepared dishes, it only has to be reconstituted with water to be included. You can add it to uncooked dishes that require minimum cooking.
For those who are weary of grains and their flavors, bulgur has a nutty flavor. Soaking it in flavorful broth instead of water enhances its taste. If you haven’t cooked with bulgur before, you may recognize it as the main ingredient in tabbouleh salad. It is also added to muffins, soups and stuffing.
Quinoa
Quinoa is pronounced “keen-wa.” This small round grain was first discovered in South America. It is grown for its seeds which we eat. Processing removed the outer unpalatable coating to reveals a nutty tasting seed.
Quinoa can be used in dishes that call for rice and even couscous. It has fewer calories and more nutrients. Besides it is a gluten-free grain that is perfect for vegetarian dishes and for people on a gluten-free diet or allergic to it.
Quinoa is full of protein making it an excellent breakfast food. It is not a cereal grain per se but it can be eaten that way. Mix cooked quinoa with some nuts and honey to make a great hot cereal. To cook it, boil the seeds just like rice.
Barley
You may have heard of this grain but didn’t know what to do with it. Well, barley is a special grain. It comes in pearl form, flakes, grit form and as flour. Barley is high in fiber, both soluble and insoluble.
Cooked, barley lends its nutty flavor to soups, casseroles, salad and cereal. To get the most nutrition out of it, cook it yourself at home instead of choosing commercially prepared products. Barley makes a good ingredient or muffins and pancakes to add a little extra fiber and taste to your breakfast.
All three of these grains have health benefits. Their high fiber content makes them great for fighting heart disease, diabetes and obesity. Because they are grains, they release their energy slowly to fuel the body all day.
Are you searching for ways to get rid of the white flour from your diet? Try these three grains.
