The Most Important Meal of the Day

7:00am - alarm goes off
7:03am - snooze
7:30am - pull yourself out of bed
7:45am - shower
8:00am - check facebook (and + feed cat
8:35am - get dressed
8:49am - look longingly back at your bed
9:00am - you're late
9:03am - grab a granola bar and your jacket then head out the door 

To skip breakfast or to not skip breakfast

  • A steaming cup of coffee in the morning is a good energy booster, but without a good breakfast it can be followed by an energy nose-dive. 
  • It is important to have a variety of fruits, juices, hearty whole grains, which are full of vitamins and minerals, in order to carry you through until lunchtime. 
  • Eating breakfast in the morning can improve your memory and concentration and make you calmer.
  • Many people believe that skipping breakfast will aid in weight loss, but research actually shows that weight will increase when the quality of breakfast is decreased.

When choosing a cereal

  • Read the packaging and choose one with the least sugar and fat and the most fiber. 
  • Try and choose a cereal with a lower glycemic index
  • Choose the least processed cereal i.e. rolled oats or puffed brown rice 
  • Try different whole grains i.e. try spelt, kamut, quinoa.
  • Add dried fruit or nuts and seeds to add flavour, nutrition, variety to your cereal

Try different kinds of milk

  • There are a variety of milks available at health food stores. With your cereal you can try different flavoured soy milks or rice milks, almond or oat milks
  • The milks can be added to dry cereal, smoothies or porridges

Try nut butters

  • There are a variety of nut butters available at most grocery stores such as almond butter, soy nut butter, and sunflower seed butter, all of which are great sources of nutrients.
Quick and Easy breakfast tips: 
  • You can make smoothies or shakes easily in the mornings
  • You can use fruit juices and different seasonal fruits to make a variety of drinks in the blender
  • For smoothies you can use different milks, juices, nuts, seeds, flaxseed oil and protein powder just thrown into the blender.
  • "Rule of Ten":  Eat at least 10 grams of fiber and 10 grams of protein before 10 am.
  • Try and limit the ingredients of your breakfast to 5 ingredients 

Try this great breakfast smoothie: 
  • 1 scoop protein powder (whey or vegetarian – with no artificial sweeteners)
  • ¾ cup unsweetened almond milk, rice, hemp or soy milk 
  • ½-1 cup of fresh baby spinach (you can't taste it, we swear!)
  • ½ cup frozen blueberries (or other frozen berry)
  • 1 banana 
We know you have heard it all before but making breakfast the biggest meal of the day really does make a difference. Taking a few extra minutes in the morning to ensure you are getting a whole-food breakfast will reduce overall caloric intake and reduce mid-afternoon cravings. 

So make sure you start off your day the right way!
an avocado a day team


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