We’re about half way through January and I am feeling like a new person. For once I am not looking at dieting in a negative light. I have been eating well and exercising regularly and I am already reaping the rewards from it. I feel healthier and have dropped a few pounds fast.
Over the past few months I’d become quite sedentary and gluttonous. The holiday season can do that. I’ve noticed changes not only to my body but my mind too. I’d been suffering from fog brain, and all-day tiredness no matter how many cups of coffee I went through. I knew that eating protein was important, but I had no idea that when I ate it mattered.
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
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.
- ⅓ c oats
- ⅓ c milk
- ⅓ c greek yogurt
- 2 t agave (or honey)
- 1 T chia seeds
- 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.