(BPT) – The alarm beeps as you gaze out the window at the soft sunlight welcoming the day. You roll out of bed and your stomach grumbles. You stumble to the kitchen to see how you can tame the hunger pangs, ultimately reaching for a doughnut or prepackaged breakfast bar.
While this may satisfy momentarily, it won’t fuel you through the morning. As your blood sugar spikes, you’ll feel a short burst of energy followed by a mid-morning crash that leaves you exhausted and hungry. You need to kick the quick fix and instead choose a better breakfast.
When you eat a wholesome meal to start your day, you give your body and mind the fuel it needs all morning long. Whether at home or on-the-go, eating well during the most important meal of the day is easier than many people think. Here are a few tips to keep you satisfied:
Plenty of protein: Protein helps you feel full longer so you’re less likely to need a mid-morning pick-me-up. Plus, protein is an important building block for the body, helping support bones, muscles, cartilage, skin and blood. Try adding protein-packed foods to your breakfast, such as meat, beans, nut butters and eggs.
Necessary nutrients: According to Registered Dietitian and Nutritionist Dawn Jackson Blatner, eggs are a classic breakfast food, but there’s one easy change that can supercharge any meal.
‘Swapping out ordinary eggs for Eggland’s Best eggs, gets you six times more vitamin D, 10 times more vitamin E, double the omega-3s and more than double the vitamin B12,’ says Blatner. ‘Plus, Eggland’s Best eggs also contain 25 percent less saturated fat than ordinary eggs – that’s why they are the only eggs I serve my family and recommend to my clients.’
Fresh produce: Adding fresh fruits and vegetables to breakfast not only gives you extra vitamins and minerals, it also helps you keep meals fresh and interesting. Add lettuce and sliced peppers to your egg sandwich. Top your oatmeal with chopped peaches or favorite seasonal fruit. Become a mix-master by blending smoothies in endless combinations to satisfy taste buds.
Whole grains: Like protein, whole grains help you to feel satisfied longer, so you don’t feel the need to eat until lunchtime. In general, most people need to eat about 6-8 ounces of grains daily, according to the USDA. Half of that should be whole grains. To boost your breakfast, choose whole-grain cereals, stuff a whole-grain tortilla with scrambled eggs, or top whole-grain toast with nut butters.
Want some more breakfast inspiration? Try this recipe straight off the Eggland’s Best Better Egg Food Truck for Anytime Egg Nachos, which features fresh vegetables plus protein-rich beans and nutrient-packed Eggland’s Best eggs. Fans can also visit www.egglandsbest.com/foodtruck from now until Dec. 22, 2017, to enter the first-ever EB Delivers Sweepstakes for a chance to win a visit from the Eggland’s Best Better Egg Food Truck to a city near them! One lucky winner will also receive a private better brunch to enjoy with their friends. Scrambling for another entry? You can enter once per day and also share on Facebook or Twitter for a bonus entry!
2 Eggland’s Best eggs (large)
1 large (or 2 small) sweet potatoes, washed and sliced into thin chips
1 tablespoon olive oil
1 teaspoon salt, divided
1 teaspoon pepper, divided
3 tablespoons milk
1/4 cup shredded cheddar cheese
1/2 cup black beans, drained and rinsed
1/4 cup finely shredded red cabbage
2 tablespoons fresh cilantro, chopped
1/4 cup guacamole
1/4 cup pico de gallo or favorite salsa
Sour cream, jalapenos or other additions for serving if desired
Preheat oven to 400 F.
Place sweet potatoes on a large sheet pan in a single layer, drizzle with olive oil and sprinkle with half the salt and pepper. Don’t overcrowd the pan. (You may need to use 2 sheet pans.)
Bake for 15-20 minutes. Flip sweet potatoes and bake for another 10 minutes or until potatoes are crispy chips.
Coat a nonstick skillet with cooking spray and bring to medium heat.
Scramble the eggs with milk and remaining salt and pepper, and pour into skillet, stirring often until cooked through. Set aside.
Remove sweet potatoes from oven and top with half of the cheese, followed by the eggs and beans. Top with remaining cheese.
Place back in the oven until cheese is melted about 5-10 minutes.
Remove from oven and place on serving dish.
Top with cabbage, cilantro, guacamole and salsa. Serve immediately.
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Do your need to be energized and motivated in the morning? Do you need to have the ability to focus on your work? Then I trust this little recording will help you.
This session is designed to be used with eyes open, while engaging in creative tasks that require enhanced concentration. I have recorded this with Fast Tempo Mood music and soft wind chimes in the background at a constant 12 Hz. It uses Isochronic Tones to help you focus.
This session can be used with or without headphones. If you are in a noisy environment, it is recommended to use headphones.
“Creative Focus” refers to the intensely focused creative state that artists, writers and performers exhibit while bringing their vision into reality. This session acts to create a mental state dominated by low beta (helping promote focus) and high alpha to reduce frustration and keep the creative ideas flowing.
It may also be useful while reading fiction or engaging in other activities that may benefit from increased creative focus.
Once again, this is not a replacement for medical treatment.
• If you suffer from epilepsy or are taking medicine or drugs,
…then seek advice from your medical practitioner prior to using.
• If you are a pregnant woman or you have a pacemaker or are under 16 or are prone to seizures
…please do not play this soundtrack.
Finally, DO NOT LISTEN TO ANY OF THESE FILES WHILE DRIVING OR OPERATING MACHINERY.
Please note: The music here is produced uniquely by me using technology and royalty free music under licence from Transparent Corporation-
The photos are used with permission from: http://photodune.net/
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Morning Motivation: energy, motivation, focus, Isochronic Tones