Now that the madness of the holiday season is over, I can finally focus on my health. No longer do I use the D-word but I am using this New Year as a reset and like many others I plan to eat more mindfully. Less junk, more whole foods. No definitive goals other than to do better.
When you treat your body kindly you will notice many changes to both body and mind. Brain fog and tiredness become less and less. Your mood improves.
Like many Americans do, I tend to eat most of my protein at night. In fact, Americans get on average 13 grams of protein at breakfast, yet many experts now recommend getting 25-30 grams of protein at each meal.¹ I knew that eating protein was important, but I had no idea that when I ate it mattered.
An easy way to help meet the new expert recommendation is to enjoy a tall cold glass of milk with your breakfast. Foods like eggs, oats and greek yogurt will get you there and pairing with 8 ounces of milk provides 8 grams of protein. Not only do these foods help to satisfy and help me stay fuller longer by providing 25-30 grams of protein, but they also help to drive my energy and focus – which is crucial when my busy day first starts.
My favorite breakfast recently has been overnight oats. They are so easy to make, but it does require some planning ahead. As the name suggest, you must prepare your recipe the night before you plan to enjoy. You can adjust by adding whatever add-ins you enjoy, but remember the rule of thirds.
Overnight Oats
This is one healthy breakfast that feels like a treat. I love how it “makes itself” overnight. You only have to assemble the ingredients you choose. You can even throw some frozen fruit in there and it will slowly defrost overnight. I love these overnight oats containers, especially if you need a grab-n-go breakfast.
- ⅓ c oats
- ⅓ c milk
- ⅓ c greek yogurt
- 2 t agave (or honey)
- 1 T chia seeds
- fruit
- Add all of the ingredients to a small jar or container with a lid.
- Shake vigoriusly and set in the fridge to soak.
- Your oats will be ready first thing in the morning.
- I like to add sliced almonds for some crunch.
I drink my milk in the morning in a hot or iced latte.
I usually have a glass of milk with dinner. I love a smoothie made with milk – especially chocolate!
I drink milk with every meal. I like it in smoothies for breakfast :)
Now, this is what I’d call a very healthy and yummy treat! I’d love to try it.
I add a bit in my smoothie or a good old bowl of cheerios.
I usually add more than I need to my cereal, and drink the rest!
I actually don’t really drink milk. But I do add it to my morning smoothie!
coriwestphal at gmail dot com
I love milk & drink it almost everyday. I mixed in my cereals, omelet, pancake, waffles & other bake goodies. I love milk in my smoothie too.
I don’t drink milk all that often but there are some things it just goes so well with – like cookies!
I drink my milk with chocolate syrup mixed in. It’s my dessert at night.