Friday Fuel – 3 Brekkies to Boost your Kiama Boot Camp Program

For some horrible reason, today’s breakfast has turned into a sugary, processed-carbohydrate, empty-calorie, fat-promoting mess.


This is not a breakfast of champions

Typical breakfast foods that most people now eat include:

•    Skim Milk and a Sweet Cereal
•    Toast and Jam
•    “Breakfast Bar”
•    Pancakes and Syrup
•    1 Egg with Toast

In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you know you should have Kiamain the morning.

Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with milk, cream and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.

In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in your clothes).

So, here’s 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.

1.    Add high-quality complete Protein

Most breakfasts are sorely lacking in protein – and no, oats do not have enough protein in one bowl.  This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like bread). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.

So, at your next breakfast, ensure you include a complete protein choice on your plate such as:
•    Eggs  – 2 eggs a day actually keeps the doctor away. Eat them scrambled or poached with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great!


•    Whey protein –  Add whey to your blender with flax seed oil, almond milk, and berries, for a high-protein smoothie. You can also add a scoop of whey to plain oats after cooking to give it a boost.Or, mix a scoop of whey protein with milk and pour this over your favorite bowl of low-sugar cereal.

•    Cottage cheese – mixed with fresh pineapple or other fruit is a perfect start to your day!

•    Yogurt – combined with fresh or frozen berries and slivered almonds or muesli gives you a perfectly balanced meal.

•    Natural peanut butter – paired with grain bread.  Two tablespoons of natural peanut butter provide 8-12 grams of complete protein and plenty of healthy fat.

2.    Embrace Fibre

Another important aspect missing from most breakfast plates is fibre. And no – whole wheat bread is not a good source of fibre. Neither are specialty fibre breakfasts bars that are so loaded with sugar that any fibre they do contain is not worth it. High-fibre meals are more satiating and filling than low protein. Fibre is also associated with lower rates of cancer and diabetes.

Here are ways to include body-beautifying, belly-filling fibre into your breakfast:

 •   Beans – add 1/3 cup of beans to a breakfast burrito made with a grainy wrap, eggs and spinach.

•    Berries – fresh berries are a great addition to oats, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fibre.

•    Oats – the problem with most quick oats is all the added sugar, but 1/3 cup of oats has 3 grams of fibre and no sugar! It’s perfect paired with eggs, cottage cheese or whey protein for a complete meal.

•    Grain bread with nut butter.  Grainy bread has 3 grams of fibre per slice, and nut butter has ~2 grams for a total of at least 5 grams of fibre to start your day.

•    Fresh Fruit paired with a higher protein dish (yogurt, eggs) – one apple provides about 5 grams of fibre and 1 kiwi fruit provides about 2 grams of fibre.

•    Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal.  Two tablespoons have 8 grams of fibre, and can help balance your hormones while lowering your bad cholesterol levels.

•    Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fibre and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.

3.    Include Vegetables

Unless you have a vegetable omelette, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today.

Try these easy ways to add more vegetables to your meal and make your breakfast perfect:

•    Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favorite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.

•    Tomatoes and cucumbers – add chopped to a bowl of cottage cheese for a crunchy, high-fibre breakfast.

•    Potatoes – no, potatoes are not evil, and yes, they can help you lose weight. Have a small side of homemade hash browns cooked with olive oil and a pinch of sea salt, along with your favorite protein item, and you’re adding at least 2 grams of fibre, and plenty of hunger-fighting, fat-burning nutrients to your diet.

There you go, three ways to instantly improve the most important meal of the day.

By Cassandra Forsythe-Pribanic, PhD, Registered Dietitian. Prograde Nutrition

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