Breakfast Bests {plus the perfect protein waffle recipe!}

Your first meal of the day is the most important...here's

why.

Breakfast (or breaking your fast) is the first thing that enters your body after a period of not eating while you were (hopefully) sleeping peacefully. That meal and its nutrients have the ability to "make or break" your physical health, brain function, energy levels, and hormonal response for the rest of the day. Not to mention, what you eat for breakfast has a direct effect on what you eat (or crave) as well as your hunger and happiness levels into the afternoon and evening.

Many of us begin our day stumbling to the coffee pot to brew our morning cup (or 3), dumping in our favorite flavored creamer to turn your coffee the perfect creamy white color. Then we rush to get ourselves (and kids) ready and breakfast ends up being something in a wrapper we grab on the way out the door, a drive through that's down the road from the office, or a distant thought in the rearview a few hours later.

Don't worry, if this sounds like you. I'm here to offer a few solutions to help you master your morning meal and feel amazing the rest of the day!

1) Hydrate!

Though it may sound simple, drinking a large glass of water (or two) upon waking BEFORE you reach for coffee has some incredible benefits. Water has the ability to flush toxins in the digestive tract and colon, which can aid in reducing joint pain and swelling and up nutrient absorption (making it easier for your body to extract vitamins and minerals from the foods you eat). Drinking upon waking can also boost your metabolism and energy levels by increasing the amount of oxygen and red blood cell count.

2) Plan Ahead!

"A failure to plan is a plan to fail" is a TRUE statement and can be applied to just about any circumstance in life. By taking some time either on the weekend or the night before to prep a healthy breakfast, you are setting yourself up for success! Need some nutritious meal ideas? Grab my breakfast inspired e-book "A Fresh Start" and add over 40 new recipe ideas to your morning arsenal!

3) Skip the Sugar!

One of the worst ways to start your day is on a blood sugar roller coaster ride. A spike in blood sugar will increase insulin, leading to stored fat remaining locked in your cells instead of being burned as fuel for your body and brain. Morning sugar consumption can also lead to anxious feelings, brain fog, and lethargy soon after. Unfortunately, the billion dollar processed food industry took advantage of us...They produced quick, easy and addicting "foods" for busy moms and dads to give their children and themselves on busy mornings. Cereals, toaster pastries (Poptarts), flavored yogurt tubes & cups, granola bars (even the "healthy" ones), and other bakery style breakfast items are literally a recipe for disaster.

Here's a few better options you can prepare ahead to save time, energy, and the expense of your health! (you can find many more ideas in my recipe guide)

*Eggs- High protein combined with healthy fat and choline in the yolk help your brain stay sharp, improve your mood, and allow your body to tap into fat stores to burn as energy so youll feel less bloated & tired, and more energetic and focused! Try in omlet, scrambled, or hardboiled form.

*Avocado toast- The combination of a whole grain bread and omega 3 fats is potent when it comes to heart and brain health. Plus you'll feel full longer when incorporating more fat and fiber in your first meal of the day. a half an avocado and slice of toast with an egg or veggies on top will have your taste buds and stomach feeling satisfied, or try adding some fresh berries, drizzle of honey, and dash of cinnamon as a decadent morning treat!

*Smoothies- I LOVE my morning smoothie, but I have found many people are making them in a way that could actually be hindering their health, instead of improving it...so here's my suggestions.

Pick a base of water, unsweetened nut milk, or full fat high quality dairy. Add a flavored protein powder or collagen powder. Add healthy fat such as peanut butter, coconut butter, nuts, seeds, or avocado (I know it sounds weird, but you can't taste it and it makes it oh so creamy!) And THEN add a fruit or two and maybe a vegetable for fiber and additional vitamins & minerals.

Keep your fruit intake to a minimum and maximize protein and fats to stay satiated and feel great all day!

AND NOW FOR THE RECIPE YOU'VE BEEN WAITING FOR

These are my go to breakfast as they meet all the requirements discussed above! I can prep them days (or weeks) in advance, they are low in sugar, high in protein, fat & fiber, and taste amazing. Not to mention they're literally fool proof, they are that easy.

4 Ingredient Protein Waffles

Ingredients:

1 scoop vanilla protein powder

1 egg

1/2 mashed banana (or 1/4 c pumpkin puree for even lower sugar content)

1 tsp vanilla extract

Directions:

Preheat and prep your waffle iron with coconut or avocado oil spray. (No waffle iron? Try these as pancakes instead!) Add all ingredients to a blender, blend on high for 1 min or until well combined and smooth. Add batter to waffle iron in appropriate amounts and cook as usual. Top with fresh berries, honey, diced apples or your favorite nut butter. Enjoy your better for you breakfast!

*Note: if batter seems too thick, add 1-2 tbs milk of choice or water to batter