I know – I am REALLY old! I walk at a slower pace, I type text on my phone with one finger, and I still print out directions or tickets rather than trust my phone to pull them up when needed.
So I should not have been surprised when I recently realized the phrase “Breakfast of Champions” no longer positively refers to a cereal (like Wheaties). Instead, in an urban dictionary, it is actually defined as “an un-orthodox, usually unhealthy meal”. The picture painted was of “potato chips, coca-cola and your regular crappy food” or even “beer”! Boy, the times they are a’changin’.
I also have had to address (as the extra pounds appear out of nowhere these days) the wisdom mothers when I was a child passed along – breakfast is the most important meal of the day and should never be skipped.
Even after going through trials of Keto eating, intermittent fasting, smoothies and various short-lived diet routines, I failed to make any lasting change to my first love. I grew up with and heavily prefer bacon, eggs and toast as breakfast.
So when I saw Youngevity’s health blogger, Rocio Ramos, echo the importance of breakfast, I had to peek inside. She actually piqued my interest in another way by titling it “The Essential Breakfast Item Every Kid Needs”. Yes, I am a “kid” at heart – maybe that includes appetite, too.
I do agree with her that skipping breakfast not only affects energy levels and concentration, but also contributes to weight gain. She points to today’s high-obesity rates among children and the importance of getting nutrients into them to improve metabolic function.
Her support was studies that “have found that children who consumed a high-protein breakfast had lower calorie intakes throughout the day and improved blood sugar management, helping prevent further gain in body fat.”
One particular study, published in the International Journal of Obesity, found that a high-protein breakfast (35 grams of protein), prevented gains of body fat, reduced daily food intake and feelings of hunger and stabilized glucose levels in overweight teens. (study reference HERE)
So, minimize those processed, high-sugar breakfast cereal, waffle or other grain-based product mornings, according to her, and go to a protein-based breakfast. She also mentioned today’s prevalence of lactose intolerance so the milk which was the only protein source in cereal breakfast is now often replaced with alternatives.
Also mentioned was the problem of working parents not having time to cook up ham and eggs or a bacon-egg-toast breakfast like I had in mind. Her suggestion was to “sneak some extra protein into your children’s breakfast” by adding a protein supplement to a morning smoothie. Something like the TMR-Total Meal Replacement with 24 grams of pure protein per serving plus 20 vitamins and minerals. (you can see more about it HERE)
To round things out, Rocio suggested adding some veggies and fruit for a great, wholesome breakfast that supports healthy energy levels. Nodding my head “Yes”.
This all suddenly brought to mind my dilemma a few weeks ago around breakfast.
We had volunteered to host 3 of the staff coming to our church with a trained group who put on a week-long Eagle Lake Camp for children. They were young, energetic and delightful women around 20 years of age. Glad to have them as guests at our house!
But….when I learned we needed to have breakfast for them each morning and they would be picked up by other staff around 6:30am, it hit hard. I am NOT a morning person so I kind of fell into the same boat where Rocio put working parents. Cooking a bacon-eggs-toast breakfast at 5:30am ain’t happening, folks.
Yet I could not with clear conscience put out cereal and call it “good enough” as our emailed instructions suggested.
Not to mention my “rule” about not feeding anyone gluten at my house.
Okay, I am old, but I still know how to “search the internet”! And I found a great solution. Maybe you have already thought of this or have done it, but a recipe came up that was perfect: Gluten-free Sausage Egg Muffins.
With a little modification (switching out onions and bell peppers with chopped broccoli) and some dairy free alternatives (to fit me and one of the staff), I could bake up a dozen and a half of these muffins in advance. Protein, veggies, bread-like consistency – what more could you ask?
They could pull out a couple, quickly heat them, and then add some of the chopped fruit from a bowl in the fridge.
And I could happily stay in bed knowing they were well-nourished as they headed off to a full day.
But the “icing on the cake” came when they told me how much they loved the muffins. Plus one of them wanted the recipe because she had a tight college schedule and felt they would be perfect when she returned there in the fall.
Sure, I will share my new “Breakfast of Champions” modified recipe HERE.
I know there are as many “opinions” out there as there are variations of breakfast choices. I just wanted to share some knowledge from Rocio and some helps to get you eating healthier.
And I never would leave you with the idea that you could get all the 90 nutrients in the daily amount you need from your food – nope! We have to supplement to get them – and I always recommend the Healthy Body Start Pak as the foundation. Find that HERE.
As always, I am here to help you live younger, longer – in any way I can.
