Deep breaths... It's time for another crazy day! Can’t morning time be so hectic most days? Why not minimize the chaos with an organized morning routine! Here are some of my favorite morning rituals:
- Water. After fasting for 8-12 hours, your body needs hydration. Start your morning with a tall glass of water (preferably with lemon).
- Quiet time. Give yourself time to sit down collect your thoughts, read, and pray. You will be prepared for whatever the world may throw at you that day. Two of my favorite verses to start your day:
Psalm 118:24 -
This is the day which the Lord hath made; we will rejoice & be glad in it.
Psalm 37:4 -
Take delight in the Lord, and he will give you the desires of your heart.
- Exercise. Getting your exercise in for the day in the morning is a great stress reliver and a perfect jump start to the day!
- Breakfast. A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. The basics of a healthy breakfast are listed below.
The Basics of a Healthy Breakfast
Here's what forms the core of a healthy breakfast:
- Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or Melba toast.
- Low-fat protein. Examples include peanut butter, lean meat, poultry or fish, or hard-boiled eggs.
- Low-fat dairy. Examples include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
- Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.
- Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.
Cereal may frequently be your go-to item for breakfast, whether you grab a handful to eat dry while on the run, or you have time to sit down with a bowl with milk and fruit. But not all cereals are created equal. The key items to look for when choosing cereal are:
- Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving or more.
- Sugar. Having sugar doesn't automatically make a cereal unhealthy. But the healthiest choices have 5 or less grams of sugar per serving. Check the Nutrition Facts label. This lists total grams of sugar per serving, which includes both naturally occurring sugar and added sugar. Some cereals contain dried fruit, which has natural sugar and adds to the total amount of sugar. But these cereals may still be healthy choices if eaten in moderation. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar, such as high fructose corn syrup, honey, brown sugar and dextrose.
- Calories. If you're counting calories, choose cereals lower in calories, ideally less than 120 calories per serving. Some cereals have more calories per serving but can still be healthy choices.
|Examples of good options for dry breakfast cereals|
|Cereal and serving size||Fiber in grams||Sugar in grams||Calories|
|General Mills Cheerios, 1 cup||3||1||103|
|General Mills Fiber One, 1/2 cup||14||0||60|
|Kashi Go Lean, 1 cup||10||6||148|
|Kellogg's All-Bran Bran Buds, 1/3 cup||13||8||75|
|Kellogg's All-Bran Original, 1/2 cup||9||5||81|
|Post Raisin Bran, 1 cup||7||17||187|
|Post Shredded Wheat Original Spoon Size, 1 cup||6||0.5||167|
|Quaker Life Cereal, plain, 3/4 cup||2||6||119|
Quick and Flexible Breakfast Options
You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a traditional breakfast menu.
Here are some specific examples of healthy breakfast options:
- Cooked oatmeal topped with almonds or dried cranberries
- A whole-wheat pita stuffed with hard-boiled eggs
- A tortilla filled with vegetables, salsa and low-fat shredded cheese
- A smoothie blended with fruits, some low-fat yogurt and a spoonful of wheat germ or flax seed
- Whole-wheat crackers with low-fat cheese or peanut butter
- A microwaved sweet potato topped with cinnamon
- A whole-wheat sandwich with lean meat and low-fat cheese and as much lettuce, tomato, cucumber, and sweet peppers as you like
- Multigrain pancakes with fruit and yogurt
- A whole-grain waffle with peanut butter
- Egg omelet with vegetables (use more egg whites than yolk)
- Greek Yogurt with berries and granola
Easy Scrambled Eggs Muffins
These aren't your ordinary muffins--they're made with plenty of eggs, a little milk, cheese, spinach, tomato, basil, and only a little flour, spooned into muffin cups.
- Servings: 12
- 9 eggs
- 1/2 cup chopped fresh spinach
- 1/3 cup skim milk
- 1/3 cup spelt flour or whole wheat pastry flour
- 1/4 cup 2% grated cheddar cheese
- 1 Tbsp chopped fresh basil
- 1 small tomato, chopped
- 1/2 tsp sea salt
- 1/2 tsp cracked black pepper
Preheat oven to 350. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture. Pop them in the oven and bake for 25 to 30 minutes, or until done.
Yummy Greek Yogurt - MY ABSOLUTE FAVORITE!
- 1 cup Greek 0% yogurt
- 1 cup berries (I love frozen blueberries)
- ½ cup granola
- Sprinkle of ground flax seed
HAVE A WONDERFUL MORNING!