The Most Important Meal of the Day

The week is flying by and here we are at Day Three of Operation September Success! We hope you’ve been enjoying your 2 mile walks and starting each day with a healthy breakfast. Our post title doesn’t lie – we truly believe that breakfast is the most important way to start your day. The benefits include:

• Increased energy from morning to night.
• Increased productivity – helping you conquer that to-do list, no matter how long it may be.
• Increased likelihood of maintaining your healthiest, happiest weight!

Our Walk at Home team recognizes the difference in the way they feel when they skip breakfast. By 11:00 am, they are tired, cranky and much less productive. But by simply setting aside anywhere from 10-30 minutes in the morning for this important meal, their energy and happiness levels skyrocket!

Facebook fans have been inspiring us all week by sharing healthy breakfasts they’ve been enjoying as part of our challenge. In our Walk, Eat, Lose series, Leslie shares a week’s work of healthy breakfast recipes with you. Today, we share with you the “super” facts about several of the foods she includes in her recipes as a way to inspire you to incorporate them into your meal planning this week!

Five “Super” Foods to Break the Fast

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1. Yogurt

Yogurt is full of bone-building calcium, and many now contain probiotics that have been shown to help with digestion. Keep the sugar content lower by choosing plain low fat or Greek yogurt – it can be very versatile! Mix it with cereal or granola for a bit of crunch, and add honey, maple syrup or fresh fruit for sweetness. The possibilities and combinations are endless. Yogurt can make a great smoothie addition, too!

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2. Whole Grains and Oats

Whole grains keep us satiated and our energy levels higher than other, more processed grains, which can be full of sweeteners that will have us crashing faster than you can say, “walk, walk, walk!” We suggest choosing 100% whole wheat bread options over the white varieties. You can use whole grains to make toast as a side to scrambled eggs or make them the star of their own dishes, such as French toast or pancakes. Grains like oats can also help reduce cholesterol. Oats are also considered an excellent grain for diabetics because they have less of an impact on blood sugar levels. Top rolled oats with maple syrup, fresh fruit and peanut butter for a bowl that hits on every food group!

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3. Nuts and Seeds

We love crunching on almonds all day and every day for a satiating snack, but nuts and seeds make a great breakfast option, too! Spread nut and seed butters such as peanut, almond, cashew or sunflower on whole grain toast for an added punch of protein and healthy fats. They can also be added whole or chopped to cereals and oatmeal! The healthy fats and protein leave you feeling “super” satisfied, but as with all foods that are calorie dense, make sure to enjoy these in moderation and read serving sizes carefully!

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4. Berries

We love garnishing our morning meals with fresh strawberries, blueberries, raspberries, blackberries…the list goes on, and these sweet treats pack a “super” boost of antioxidants and vitamins in every bite! Berries protect our bodies from free radicals and studies have shown they may repair cells and prevent certain cancers. Enjoy these fruits on top of cereal, blended into smoothies, layered into yogurt parfaits or just on their own. We’ll bet that you – and your resulting beautiful complexion – will give them a glowing review!

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5. Eggs

Yes, we know that certain eggs are currently being recalled, and you should click on this link to determine whether the eggs you buy are safe to eat. But in their safest, healthiest form, eggs are one of the best sources of protein on the planet! They are loaded with nutrients and contain all nine essential amino acids.

But the best part is that yes, you can – and should – eat those yolks! Many people avoid the yolks because of cholesterol and calories, but both of these are less worrisome when you look at the fact that egg yolks contain choline, which helps protect both heart and brain function and prevents cholesterol and fat from accumulating in the liver. Toss two eggs together in a pan and scramble with a whisk or fork. Throw in freshly chopped veggies or low fat cheese, and sprinkle with salt and pepper before serving up on a plate with whole grain toast and fresh fruit on the side. You can also hard boil eggs or serve them omelette style.

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We hope that these five “super” breakfast foods inspire you to continue making healthy choices this week. Keep on sharing your feedback with us – we would love to hear your thoughts on the below:

• What has your favorite breakfast been this week?
• Do you incorporate the above super foods into your daily meal plan?
• Have you tried Leslie’s recipes from Walk, Eat, Lose? If so, tell us what you think!

Walk ON!