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From when I was a child, I kept hearing the same words over and over, "Part of this complete breakfast". Now I'm an adult and have just recently truly paid attention to those words. I used to be one to skip breakfast altogether, but can't anymore as I'm now working out at the gym. I've got to thinking, "What IS a complete breakfast?"
I thought I would share what I have found to work for me, for someone who gets up and never has time to stay and eat, but goes to work. A complete breakfast should have three of the four food groups and about 300 calories (a bowl of fiber-rich cereal with milk and a banana is an example of a complete breakfast). Ideally, there should be protein and fibre in the breakfast. These slow sugar release from foods so that you feel fuller longer. Recommended daily intake (RDI) for fibre is 30 grams. So it's great to eat whole grain breads and fiber-rich cereals in the morning to meet this RDI. Another thing to look for in a complete breakfast is calcium (to keep up bone density/mass).
To get the benefits a breakfast offers, you don't have to eat as soon as you wake up. Just make sure you eat within two hours of getting up. As I personally am out the door right when I get up, I have my own grocery cupboard at work, consisting of (and matching 3 out of 4 food groups):
As for me, I can definitely vouch that I have more energy throughout the day just by eating the breakfast I mentioned above. I would recommend anyone who argues to at least test it out for a month. You WILL see a difference in your energy and your mood.
By Kevin from Calgary, Alberta, Canada
Save money by serving oatmeal for breakfast instead of expensive cold cereal. The store brands of oatmeal are excellent and are on sale often. It is fast and easy to prepare in your microwave. I have had great success in lowering my cholesterol by eating oatmeal.
By Bobbie from Rockwall, TX
Sometimes in the morning I will pour my coffee and put a scoop of Slimfast in the coffee. I will then let it sit a bit to get thick. Then I put about three scoops of light Cool Whip. It is pretty good.
It has vitamins and fiber in it so at least you have more than just a cup of coffee. It also saves on milk for when you want to do the Slimfast in general.
Easy Potato and Egg Breakfast. Need a quick and inexpensive breakfast? I always make extra baked potatoes and keep them in the fridge.
Place one-third of the corn flakes in an even layer in the bottom of an 8 x 8 inch serving dish. Mix together the watermelon, blueberries and yogurt and spoon half of it over the corn flake layer evenly.
Do this once a week before your week starts. Adjust volume accordingly depending on the number of people in your household.
This recipe makes a great breakfast to start your morning or you can enjoy it as a healthy snack.
I know we would all like to be able to have breakfast as a family together but sometimes mornings can be just too hectic. So here is a fast and easy way to get those kids some breakfast on the go!
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We are all getting tired of cereal and oatmeal. Does anyone have any yummy, easy, and simple breakfast ideas to spice things up a bit?
I make egg "McMuffins" at home. With a microwave egg cooker (found at Walmart) cook egg, topped with a couple of slices of thinly sliced ham for one minute. While cooking, toast the English Muffin. Fold the corners of a slice of American Cheese into a small square and place on top of one half of muffin.
I also make breakfast burritos. Scramble eggs, add cheese, salsa, bacon pieces, ham, whatever your kids like! Wrap it all up in a flour tortilla, and again, an easy on-the-go meal!
Here's a fast healthy muffin in a mug that you can whip up anytime. This page contains flaxseed muffin in a mug recipe.