Building a better breakfast
By Dr. Alyssa Musgrove
No doubt you’ve heard the saying before: Breakfast is the most important meal of the day. And while we might know that to be the truth, busy mornings can often sabotage our best efforts.
Numerous studies have shown that breakfast eaters experience improved mental focus, higher energy and fewer cravings than those who skip a morning meal. For children, breakfast offers the best start to the school day, resulting in better attention, concentration, memory retention, speech fluency and class participation.
But not all breakfasts are created equally. Most American breakfasts contain sugar and simple carbohydrates that offer a quick boost, but then cause blood sugar to drop. The result can be cravings and mood swings. Take a look at these common, sugar-heavy choices:
- Flavored “Instant Oatmeal” packets – 15 grams of sugar
- Yoplait Original Yogurt- 27 grams of sugar
- Granola- up to 24 grams of sugar per serving
- Starbucks Caffe Latte Grande (16 oz)- 17 grams of sugar
A healthy breakfast should contain the “Big 3” – protein, live foods and some form of omega-3 fats. The protein creates a gradual blood sugar increase throughout the day, which eliminates crashes, while healthy fats help increase satiety.
Here are two great recipes that are ideal for busy mornings:
Breakfast Egg Muffins
(Recipe courtesy of Paleo Comfort Foods)
These muffins freeze well, making them a great grab and go option. For an added protein boost, sauté some of your favorite sausage, ground turkey or ground beef and mix into the egg mixture – about ½ to ¾ of a pound is sufficient.
1 Tbsp. olive oil
1 large sweet onion, finely chopped
1 green bell pepper, finely chopped
1 red bell pepper, chopped
1 jalapeno pepper, finely chopped (optional)
12 large eggs, whisked
½ tsp black pepper
¼ tsp salt (optional)
Preheat oven to 350 degrees F. Sauté onions in olive oil over medium-high heat for 2-3 minutes. Add peppers and continue cooking for another 2-3 minutes. While peppers are cooking, whisk eggs in a large bowl. Once onions/peppers are cooked, remove from heat and let cool for a few minutes. Dump in egg mixture and stir well, sprinkling in the salt and pepper. Coat a large muffin pan with olive oil spray or coconut oil. Using a 1/4 –cup measuring cup, fill each muffin cup. Place in oven for 10-15 minutes. Remove them once the tops get high, fluffy and golden brown. Pop them out with a butter knife or spatula.
Sausage and Sweet Potato Hash
This simple recipe comes together in a matter of minutes and will keep you full until lunchtime.
3 small yams (or 2 large yams)
1 lb. ground pork sausage
3 Tbsp. coconut oil
2 tsp. cinnamon
Grate yams with a cheese grater or in a food processor with a grate blade. In a large skillet, brown the sausage. Add the coconut oil and yams. Continue cooking for another 7 to 10 minutes or until the yams are soft. Add cinnamon, mix and serve.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.