Food and Mood: Be Happy. Eat Breakfast

iStock_000009815011XSmallWhat are you having for Breakfast?


Making smart, delicious and nutritious breakfast choices can make the difference between feeling blue and blah or bright, energized and strong all day long! You can start your day on a happier path by simply eating a nutritious breakfast.

Breakfast really is the most important meal of the day. A healthy, well balanced morning meal not only sustains your energy levels better than six cups of coffee, but it can also help:

Boost weight loss efforts.

Research shows that women who eat breakfast have greater success losing weight and keeping it off!

Sharpen your Brain. Be Happy.

Women who eat a nutritious, high fiber breakfast are more alert and experience a happier mood throughout the day. Healthy food choices can equal a happier you!

Protect your heart.

Studies have shown that women who eat whole grain cereals and foods instead of refined (empty nutrition) foods had a lower risk of heart disease. Choose cereals / breads that have at least 3 grams of fiber per serving. 5-6 grams of fiber would be awesome. Adding a few tablespoons of unprocessed wheat bran to your cereal, yogurt or fruit smoothie is a great way to bump up your breakfast fiber intake. You will feel so good all day. Donʼt start popping donut holes at 10:00 am. Keep a good thing going strong!

Stronger immune system.

Smart breakfast choices give your immune system a boost by supplying your body with necessary vitamins and minerals.

Be prepared! Take a few extra minutes of planning and grocery shopping to build an arsenal of powerful foods in your pantry and refrigerator. This will help keep your body and mind defenses strong for days on end this winter! Remember this! Our body has a sneaky way of masking hunger pangs first thing in the morning. Eat anyway! Do not give your blood sugar a chance to dip down. Otherwise you may be headed for that dreaded dark abyss of a blue mood and fatigue before you make it out the door. Take charge of your mood!

Rule #1 Eat within one hour of waking up in the morning!

Rule #2 No time? Pack it the night excuses!

Rule #3 Sit and enjoy your breakfast….be aware of every bite and chew your food slowly. Acknowledge the importance of feeding your body and soul with nutritious delicious and energizing breakfast foods. Anticipate the “good feelings” you will experience for the day ahead! You have given yourself a gift by nourishing yourself with a wonderful breakfast. Be grateful…be happy! Be fit for your future!

Rule #4 Refer to my article “Chronic, mindless eating and how to fix it” for a healthy and helpful eating behavior plan. (Click here to read)

Great Breakfast choices!

Here are two of my favorites: Eat at home.

Vans’ whole grain waffle with 1 TBSP of almond butter and a smidgen of raw Michigan honey…wash it down with a glass of water and a handful of berries!

1 / 2 cup of cooked steel cut oats, 1 / 4 cup nonfat organic milk, water or almond milk, a few chopped almonds and dates or mixed berries!

Rushing to class: In the car.

Grab a yogurt and a small handful of nuts! Water. A baggie of high fiber cereal mixed with nuts and dates! Water ( I always have these mixes ready to go) Organic hard boiled egg, 1 / 2 banana, nuts. Water.

Already late for class:

The healthiest energy bar I can find. Approximately 200 calories, 10 to15 grams fiber, less than 3 grams sugar, 3-5 grams protein. Water. I always makeup my nutrition deficit after my workout.

Breakfast to go! No excuses!

All of these foods can be put in a ziplock bag or container and taken to the car.

Fruit, veggies, nuts, hard boiled eggs, slices of turkey, chicken, tofu, healthy muffins or breads with peanut or almond butter, yogurt with wheat bran or grape nuts, nutritious power or breakfast bar. Quick and easy is key! Eat a nutritious morning meal and feel great today!  Love, Allison

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