What young entrepreneur doesn’t need more energy? We are all looking for that boost but rather than order a larger coffee or grab an energy drink why not eat right in the first place? We all know how important breakfast is but what you pick to eat also determines how you will feel the rest of the day. Take the time and effort to prepare the right breakfast and you might just find yourself getting more done during your entire day!
Let us know what you eat each morning in the comments.
Reason: Rich in protein, eggs help prevent food cravings. Also, don’t forget the yolk! It provides more than 13 important nutrients like vitamins A and zinc, which maintain immune function and tissue growth.
How: Your choice! Scramble, omelet, or on-the-go snack when they’re hard-boiled.
Reason: The complex carbohydrates in oatmeal provide vitamins and minerals that give us energy. Oats benefit the brain by boosting the production of serotonin to combat stress and enhance learning and memory function.
How: Try unsweetened dried, fresh or frozen fruit; flax, or pumpkin seeds; spices like cinnamon or nutmeg; nuts like almonds and walnuts; or a drizzle of raw honey or grade B maple syrup.
3. Whole Grain Bread or Bagel
Reason: Muffins, bagels, and low fiber cereals all give a temporary energy boost and then you’ll crash. Instead, choose whole grains to help stabilize blood sugar levels and fill you up until your next meal.
How: An open-faced breakfast sandwich is a good way to go, too: top a slice of bread with eggs, or try ham with avocado or tomato slices.
4. Leafy Greens
Reason: Spinach, kale, chard, and other leafy greens are nutrition powerhouses. Try to work in other veggies, too–the recommended daily serving is 2 to 3 cups.
How: Add the greens to a breakfast smoothie or on top of an egg sandwich. You can also add just about anything into an omelet!
Reason: In general, fruits are filled with fiber (pears, apples, berries, and kiwis), vitamin C (papaya, oranges), disease-fighting antioxidants (strawberries, blueberries, and blackberries), and cell- and muscle-building potassium (bananas).
How: Top-off yogurt or cereal with your favorite fruits. Or add them as a side to any eggs or breads you’re eating. You can also just eat the fruit by itself and enjoy!
Reason: Not into cooking? Then yogurt might be just the breakfast for you. Yogurt is also an excellent source of calcium and protein. Choose Greek-style yogurt, which has twice the amount of protein than other yogurts. Skip non-fat, which has more added sugar and does less to satiate.
How: You can add anything like fruit, nuts or seeds to the yogurt for more flavors. You can also turn all of that into a great yogurt based smoothie.
Reason: You can add just about anything to make a great smoothie. This means all of the benefits listed above can be combined with yogurt, nuts, fruits, greens, seeds, juices and whatever else you have lying around.
How: Here is a quick recipe for a basic berry smoothie packed with fiber (flaxseeds), potassium (bananas), antioxidants (blueberries), calcium (yogurt), vitamin C (orange juice).
- 2 tablespoons whole flaxseeds
- 1/2 cup orange juice
- 1/2 cup nonfat vanilla yogurt
- 1 cup unsweetened frozen mixed berries or blueberries
- 1 small banana, sliced
8. Low-fat Cottage cheese
Reason: Another source of calcium and protein.
How: Top a bowl of low-fat cottage cheese with fruit, nuts, or seeds for a great quick meal.
Reason: Dehydration is one of the leading causes of a lack of energy. If you’re not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.
How: This one is pretty self explanatory!