We're not trying to outshine cereal, we've all enjoyed a big ol' bowl of nice, cold milk, but there are quicker and better breakfast options out there. Remember those bowls with built-in straws so you can sip the sugar-filled milk that the granola creates? I do. It might have been good for your taste buds, but not so much for your health.
Breakfast (break-the-fast) is an important meal; It's the first thing you put into your body after a night of fasting as it repairs torn muscle fibers and rejuvenates cells. It's the energy that fuels your mornings and fuels your body with much-needed nutrients. For avid athletes, this means making your morning meal a top priority when it comes to burning clean fuel.
End The Trouble With Better Breakfast With Fit Chef Joshua Bailey If you're struggling with putting health first at breakfast or aren't really sure how to do it, Joshua Bailey, chef and personal trainer, is a Breakfast pro who lays the foundations for you to prepare flavorful, nutritious morning meals.
Bailey makes it a priority to prepare a healthy breakfast to start his day. "I always try to add a source of protein, carbohydrate and vegetables, while my breakfast usually consists of eggs, oatmeal and a protein shake," says Bailey.
"Quick breakfast options like granola tend to be very high in added sugar and have absolutely no nutritional value," he adds. That doesn't mean you have to give it up forever, it just shouldn't be your daily meal.
"I'd be lying if I said I don't have an occasional bowl of cereal myself," Bailey says, but try to be aware of how often you include it in your diet.
So skip the cereal because Bailey offers some simple yet effective tips that will take the guesswork out of building your morning fuel.
Simply exchange, simply have breakfast, simply healthy
Making a better breakfast comes down to incorporating simple swaps and choosing quality ingredients. "Ease of sharing and being aware of what ingredients you add to your food as you cook it can make all the difference," says Bailey. An example of this looks like replacing pre-made, sugar-filled oats with plain steel-cut oats and topping them with healthy toppings like slivered almonds and berries. When choosing breakfast foods, "it's important to make decisions based on your body and your personal goals," says Bailey. w let's get to the building.
Better breakfast eggs
High in protein and nutrients, enjoyed by millions. While the yolk contains strong nutritional value, Bailey suggests limiting the yolk to lower unnecessary fat content (depending on how many eggs you typically consume). "I made a conscious decision to only use one yolk to avoid unnecessary fat intake from eating eight yolks," he says.
Opting for organic, free-range eggs is also a way to improve the health of your eggs. Supporting local farmers is a great way to boost your morning nutrients while supporting your community.
When cooking the eggs, try using cooking spray instead of butter to again avoid excess fat.
Better luncheon meat
Since luncheon meats tend to be high in sodium, Bailey avoids it and suggests you try to make as many alternative adaptations as possible. If you want to add a slice of meat in the morning, opt for low-sodium turkey ham instead. That way, your experience is full of flavor minus more fat, excess sodium, and calories.
If you have lean protein leftovers from dinner like chicken or steak, dicing the meat and tossing the eggs in the pan makes for a tasty protein boost without compromising health.
Better breakfast oatmeal
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Sure, these ready-made, sugar-packed oats might taste delicious, but they probably aren't the best choice if you're trying to hit fitness goals (and you probably already know that. Bailey recommends eating traditional unflavored oats topped with a small amount made with brown sugar and a very light drizzle of maple syrup to indulge your palate without overdoing the sugar content.
A bowl of oatmeal is a blank slate and there are plenty of clean toppings at your service. Berries, nuts, nut butter and spices like cinnamon and nutmeg make for a flavorful bowl. "Oats are a complex carbohydrate that keeps you fuller for longer and allows your body to absorb more nutrients from complex carbohydrates," says Bailey. So build your bowl with your favorite toppings and you're good to go!
Better Breakfast Protein Shakes & Smoothies
The amazing thing about protein shakes and smoothies is the amount of nutrients like antioxidants, vitamins and minerals that you can fit into one jar. Bailey's morning protein shake usually includes fruits and vegetables, which many diets can lack.
“My go-to shake includes strawberries, blueberries, and bananas. Spinach, peanut butter, almond milk, protein powder, and the occasional scoop of red and green,” says Bailey.
Depending on what you put in your shake, the drink could serve as breakfast on its own. Choosing protein, fats and carbohydrates is the goal.
Better breakfast bars
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For mornings that don't go as planned, there are bars that are a clean grab-and-go option. Kickstart your mornings (especially when you're running late) with this plant-based, soft and chewy breakfast bar. With 8g of plant-based protein, BC30 probiotics to support immune health, 14g of whole grains and 4g of prebiotic fiber, The Complete KickStart is packed with good things to start your day off right!
When you build better breakfasts, you build better health. All you have to do is carefully consume clean, whole ingredients and swap out the not-so-healthy ones. One breakfast after another.