Portable is easy
Eating breakfast on the go does not have to mean eating packaged or processed foods. Skip the pre-packed breakfast items or taco window and make you own portable options. Try making your own pre-portioned egg cups, or veggie muffins. They are easy to prepare, don’t make a mess, and don’t require silverware. Smoothies also travel well, and they can be made the night before if you find yourself in a time crunch in the morning.
Include fiber and protein
Most conventional breakfast foods in the United States are high in carbohydrates and can be heavily processed. Skip the refined cereals, and try more balanced options that include fiber and protein. By including these, you are giving your body a longer burst of energy and are also helping to stay full until it’s time for lunch. A great way to add fiber in the morning is including whole grains. Try making overnight oats, or whole grain toast. Adding protein can be a snap, too! A quick and easy way to add protein is to include nuts, nut butters, or eggs. Hard boiled eggs travel easily and are packed with complete protein.
Try a smoothie
If you choose to make a smoothie, make sure that it is moderately sized and not highly sweetened. Instead of adding sugar, fruit juice, or other sweeteners, use a serving of fruit! Blend together Greek yogurt, some nuts, some spinach (or other preferred vegetable) with one serving of fruit. You’ll have a high fiber, highly nutritious, and delicious breakfast. Remember, calories you take in as a liquid can feel like they fill you up less than solid foods. Make sure you don’t overdo it by eating slowly and portioning your breakfast out beforehand.
Although it may not sound tasty, incorporating vegetables into breakfast can be quick and delicious! You can include some nutritious greens in a morning smoothie, add wilted greens or broccoli to eggs made in a muffin tin, try a zucchini or carrot muffin, or even just enjoy a quick serving of baby carrots on your drive into work. Veggies have the fiber and vitamins to give you a strong start to your day.
Start with lunch
Who said you have to eat breakfast food for your first meal of the day? An extremely portable, and balanced breakfast option is a sandwich. A sandwich on whole grain bread with vegetables and a lean protein has all the fiber and nutrients to get you started in the morning and it is easy to eat during a busy morning routine. You may also find that eating the leftovers from last night’s dinner gives you a balanced start to the day.
There are many ways to start your day off right, you just have to find the right one for you! You can find breakfast recipes on our WellCats nutrition Facebook page, or you can set up a one on one nutrition consultation to help find the right strategies for your wellness goals!
Here are some simple oatmeal recipes to try:
And the WellCats Facebook page:
Effective Health Communication in Relationships
Contributing Author: Tricia Burke, Assistant Professor in Communication Studies
There are positive messages that we can communicate verbally and nonverbally to encourage others to be healthier:
- expressing positive emotions (“I love you and want you to be healthier”)
- stating importance (“exercise will help you manage your BP; it’s important for your health”)
- making suggestions (“check out this great recipe in this whole foods cookbook”)
- modeling (“I am going for a walk after dinner; come with me”)
- praise (“I love the salads you have been making”)
When we communicate these positive messages to others, it makes them feel supported and promotes healthy behaviors and relationship quality.
On the other hand, some of us might choose more coercive messages, which are associated with less healthy, and sometimes even unhealthy, behaviors. If we don’t want our efforts to backfire, we should limit the following messages:
- guilt induction (“You can eat that, but you’ll feel bad about it later”)
- expressing negative emotions (“I am angry about your unhealthy choices”)
- invoking obligation (“You need to make changes for this family”)
- telling/demanding (“You better exercise today”)
- withdrawal (“I don’t want to watch your unhealthy behaviors”)
When it comes to health promotion, the most effective messages are those to which others will be receptive. So, it’s important know your audience, and to communicate your support to them. We all need a little push to be healthier sometimes, but, as my mom says, “you can catch more flies with honey than vinegar.”