What did you have for Breakfast?

It’s our most important meal of the day, yet we tend to skip it.  Whether you’re rushed to get out the door, or just don’t feel “hungry” it’s been proven that those who eat a healthy breakfast are typically leaner than those who don’t. Cereal happens to be my most favorite breakfast option, but there are plenty healthy options to choose from. Regularly eating a nutritious breakfast will help you to get the day started with more energy.

A few options to try:

-       Cereal-  A  whole grain cereal is essential. Check the amount of fiber and sugar. You want your cereal to contain at least a few grams of soluble fiber, and don’t let the sugars exceed 3-5 grams.

-       English muffin or Toast- Whole wheat. If it says bleached enriched wheat flour, then it’s not the same! Select a bread that says “whole grain” or “whole wheat”. Now you need a topper. If you are willing to try something different, spread sliced avocado on top! Avocado contains zero cholesterol and sodium.  It also contains essential nutrients such as Vitamin E, B-Vitamins and folic acid

-       If you prefer the more traditional route, add  your protein, which can include peanut butter or an egg.

-       Protein is another key component to a sustainable breakfast, add an egg or two to your morning and you’ll feel full longer.

-       If you’ve already left you’re home and don’t have many options, I recommend Starbucks morning breakfast. You can wake up with a cup of coffee or tea. I recommend making it a latte for added calcium. (Make sure to specify  your milk preference) and a bowl of oatmeal with berries and/or nuts. If you don’t have time to scarf down oatmeal, grab a kind bar. Most Starbucks locations have them and they will provide you with amble protein and pair it with a banana.

Finding balance during the week

During the week we have obligations to tend to, and can often get caught up in the day to day routines.  It’s essential to find time to socialize outside of work. Socializing with friends, colleagues and members in your community, provides a healthy way to unwind and also to recharge. By breaking up the week, it helps you to enjoy and look forward to each day instead of just “living for the weekend”

First, think about hobbies which you particularly enjoy and can’t seem to find the time on the weekends to squeeze in. Here are a few ideas to kick up your week and help you to find balance between work and social time:

-          -Find a cooking class that you can take with friends and bring dinner home. I’ve also seen cooking classes which you can actually prepare meals for the week. This provides a great way to get out of the house, cook with friends and share recipes

-          -Walking Groups and/or partners are also a great way to incorporate exercise into your week! Perhaps you have a neighbor or a friend from work that you can walk with.  

-          -Wine tastings and/or happy hour can be nice to get together with co-workers or friends that you don’t see too often. Often you can grab a good deal and it doesn’t take too much time out of your evening.

-            -Book Club is a great option as well. Some clubs meet weekly and others meet monthly. If you enjoy reading and want to share your thoughts and listen to others, then this might be a good fit for you!

-          Playing cards is my last suggestion but by no means is this list complete. There are endless possibilities to enhancing your weekdays!

See if you can try something outside of your typical routine this week.