Often the most skipped meal of the day, eating a good breakfast can set you up for success. Regardless, if you're fueling for a weekend long-run or heading to work, you must start the day with something in your stomach.
In the waking hours, your body has gone 7 to potentially 9 hours without consuming any calories. When you wake up, you're often depleted of the necessary nutrients to sustain energy and strength. If you were to continue into your day without eating, you might suffer from symptoms including nausea, fatigue, and irritability, none of which are conducive to strenuous activity. Also, dehydration may be a contributing factor as well.
Planning your breakfast the night before may be a necessary step to help avoid missing this valuable meal. Try one of the quick options below to jump-start your day.
Avocado Toast - 5min
Avocado - Start with an avocado that is slightly soft to the touch. Cut in half and remove the core. Remove any brown or bruised sections. Cut the remaining portions into 1/4" slices or mash to desired consistency.
Whole Grain Bread - One slice or two. Toast until the bread is brown and it holds it's shape to provided a good base to hold the weight of the avocado.
Lay the slices of avocado across your piece of toast or spread your mashed avocado with a butter knife. Lightly salt for taste and enjoy.
Oatmeal - 5 minutes
1/2 cup oatmeal - Stove top or microwave packet
1 banana - Peeled and cut into slices
1/2 cup blue berries
2 scoops greek yogurt
Mix these ingredients in a bowel like displayed above or eat separately. This breakfast option is super easy, fast, and will provide you with plenty of nutrients to jump start your day.
Egg and Toast - 5 minutes
You can never go wrong with this classic breakfast option. Eggs, made the way you like, on whole-grain toast. We often suggest eating eggs whole because of the added benefits the yolk provides, including protein, vitamins, and fats. However, if cholesterol is a concern, simply remove the yolk before cooking.
Regardless of what option you choose, make sure you eat some form of breakfast. Missing this meal is also a recipe for weight gain because your body will begin to store calories in the form of fat. Your individual needs may vary so be sure to adjust accordingly.