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What’s missing from this scenario?

It’s 6:30 am and pandemonium reigns in your house. You’re in a frenzy of packing lunches, helping the kids get dressed, making breakfast, cleaning up and scooting everyone out the door with little time to spare! You grab your keys, hop in the car and dash off to work.

Does this sound like you? What’s missing from this picture? During the rush of your morning routine, you overlooked one extremely important factor. You neglected to feed someone just as significant as everyone else… YOURSELF!

Food for thought...

  1. How often do you eat a healthy, nutritious breakfast… once a month, once a week, a few times a week, daily?
  2. When you eat a healthy breakfast, do you feel more energized and ready for the day?
  3. Grab and GO. Have you ever prepared your breakfast the night before or made freezer-friendly breakfast options (like FfL's Sunrise Breakfast Burritos) to thaw overnight and eat in the morning?
  4. When you order breakfast at a restaurant, do you consider what ingredients could be in the foods you’re ordering?

Why eat breakfast? Well, for one, it benefits weight loss!

Studies have found a correlation between eating a healthy breakfast every day and weight loss. Breakfast gives your body much-needed nutrients to rev up your metabolism and curb hunger cravings. To the contrary, when you skip breakfast, you have an increased appetite, a drop in energy and often make poorer choices throughout the day due to hunger pangs and uncontrollable cravings. You see, eating breakfast can help your waist stay slim!

Place an emphasis on healthy… doughnuts, croissants and sugary cereal bars don't count!

Keep healthy breakfast in mind, not just any breakfast. If your breakfast consists of a croissant, a bowl of sugary cereal or an overly processed freezer section waffle doused in something that claims to resemble syrup, you’re doing yourself a disservice and setting yourself up for a mid-morning energy crash.

When you eat a nutritious breakfast, you boost your internal battery and get it ready for the day ahead. Yes, we hear you saying, “I don’t have time to eat breakfast. I have coffee for added energy.” Wait, what?! Coffee doesn’t provide your body with the necessary tools to start your day in an energy-efficient, nutrient-filled, happy, healthy way. Simply put, coffee doesn’t equal breakfast either!

When you incorporate eating a healthy breakfast into your routine, it becomes a habit. If you’re busy, pack breakfast the night before. There are so many reasons to eat a healthy breakfast daily and we know you can do it!

The moral of the story is that eating breakfast helps increase your performance, gain focus, power up and lose pounds! Now, ask yourself, “Why aren’t I eating breakfast?”

The “No-No’s”: What should you steer clear of when it comes to breakfast?

  • Avoid highly processed breakfast items. This includes many cereals, breakfast bars, frozen breakfast items, pastries, doughnuts and certain breads.
  • Avoid items high in sugar.
  • Avoid starchy, high-carb breakfast foods.
  • Avoid sweetened and artificially flavored oatmeal.
  • Avoid any sweetened or sugar-free syrups… except 100% PURE maple syrup and 100% PURE honey.

So, what’s okay to eat when it comes to breakfast?

  • Fruits
  • Vegetables
  • Eggs (pasture-raised and local when possible)
  • Plain Greek yogurt
  • Plain cottage cheese made with FfL-friendly ingredients
  • Breakfast smoothies made with FfL-friendly ingredients
  • Foods that are NOT highly processed
  • Foods listed as FULLfoods
  • 100% PURE maple syrup and 100% PURE honey, sparingly

Before you eat, think about how you can adjust portions on your plate to get more of what you need without too many calories.

Some of our favorite FULLfood breakfast items for you to try

  • Breakfast smoothies made with a ¼ fruit to ¾ leafy greens ratio
  • ½ cup plain organic oatmeal or plain cooked quinoa spruced up with a dash of cinnamon, a teaspoon of local honey and a handful of blueberries
  • ½ cup of Homemade Muesli with fat-free milk
  • ½ cup plain Greek yogurt, a handful of fresh berries, a teaspoon of local honey drizzled on top and, as long as it's made with basic ingredients from good old Mother Nature, ¼ cup of granola (we have some great granola recipes under the breakfast dropdown)
  • ¾ cup plain cottage cheese with a tablespoon of unsweetened apple butter
  • Two eggs, ½ avocado and a handful of blueberries
  • Two eggs and one piece of local bread made with FfL-friendly ingredients
    • We often top our toast with ½ teaspoon of nut butter, coconut oil or local honey.
  • An omelet made with two eggs, 1 tablespoon fresh grated cheese and TONS of veggies
  • One piece of:

FULLfood facts and fun

  • If you’re snagging a grab-and-go breakfast, check ingredients AND sugars! Check out How Much Sugar is in Your Breakfast for a spoiler alert you don't want to miss!
  • Acaí bowls and smoothies have become all the "healthy" rage. The truth is the majority of them are more like a dessert than a healthy breakfast. Most bowls are exploding with calories due to sugary high-fat granola, nut butters with added ingredients and way more fruit than you need in one serving... not to mention some smoothie bowls have added sugars. ICK! Instead, make your own healthy breakfast bowl and keep your calorie and sugar count down!

Substitutions that are considered FULLfoods

  • Skip the hollandaise sauce. Instead, mix plain Greek yogurt, hot sauce to taste, lemon juice and a dash of salt.
  • Hot sauce, salsa and avocados are great ways to add flavor to eggs rather than using butter, cheese or sugary condiments.
  • Rather than using jelly on your bread, top it with one of the following:
    • 1 teaspoon of 100% natural nut butter with no added ingredients other than a limited amount of salt
    • 1 teaspoon of 100% PURE honey (preferably local)
    • ½ sliced banana to place on top

Tips and preparation

  • If you need breakfast in a pinch and forgot to prep something the night before, grab an apple or banana on the way out the door.
  • Chop veggies ahead of time to throw in eggs and omelets. Keep them in your fridge as an addition.
  • Chop fruits ahead of time to throw in smoothies, yogurt and oatmeal. Keep them in your fridge as an easy go-to.
  • If you’re time conscious, purchase frozen berries to add to your smoothie.

Busy? There are so many healthy breakfast alternatives that can be made ahead!

If you don’t have a lot of time, put your breakfast together the night before for a quick “grab and go” on your way out the door. Some ideas:

  • Homemade Muesli
  • Overnight Oats
  • For smoothies, put all dry ingredients together in a baggie or air-tight container. Place it in the freezer. In the morning, add your liquid of choice, blend and go!
  • Put Greek yogurt, fruit and honey in a container. Just don’t forget the spoon as you run out the door!
  • Put two hard-boiled eggs in a container to grab and eat on the go.

Some freezer-friendly ideas in case you want to make a double batch:

  • Easy Egg Casserole 
  • Mediterranean Egg Mufflets
  • Low-Carb Maple Pancakes
  • Baked Oatmeal
  • On a free afternoon, make a dozen breakfast sandwiches, wraps or burritos. Allow them to cool, wrap and freeze them. Grab a sandwich out of the freezer the night before, allow it to thaw, warm it in the morning and you have a delicious homemade breakfast sandwich on the go! You can even spruce it up with tomatoes, avocado, salsa or hot sauce. If you peek in our freezer, you'll definitely find a stash of FfL's Sunrise Breakfast Burritos!
  • Make quesadillas at the start of the week containing scrambled eggs, mozzarella, fresh basil, and tomato. Wrap and place them in the fridge. Grab and warm one in the morning for a great breakfast! Sometimes we'll even top it with half a sliced avocado for some healthy fats!

Tips when eating breakfast out

  • Avoid ordering anything that requires syrup unless the restaurant provides 100% pure maple syrup or 100% pure honey. Ask your server before ordering!
  • Avoid anything that says fried, such as fried eggs.
  • Avoid ordering breakfast foods with gravy, cream- or butter-based sauces, such as eggs benedict with hollandaise sauce or sausage, gravy and biscuits. If you order eggs benedict, request no hollandaise sauce or for it to be served on the side.
  • If ordering an acaí or smoothie bowl, ask your server if it has added sugar. If nut butter is added to it, what type of nut butter is being used? Is it just the nut itself or are there added oils?
  • Watch what ingredients or sugars may be in yogurt parfaits.
  • Watch what ingredients or sugars may be in granola.
  • Watch what ingredients or sugars may be in fruit juices. Unless it’s just the fruit itself, squeezed on site, avoid it.
  • Sweeten your coffee with honey rather than highly processed sugars or artificial sweeteners.
  • Ask your server for skim or low-fat milk instead of creamers.
  • Ask your server if you can have your eggs made in a minimal amount of butter or oil. (Even scrambled eggs are often doused in butter or oil when eating out.)
  • Consider choosing a breakfast item off the menu that adds lots of vegetables, such as a veggie omelet with minimal cheese, to help satisfy your hunger. The key is requesting it to be made with minimal cheese and butter.
  • Order your toast "dry," without butter. Instead, ask for it on the side or forgo it completely.
  • Consider substituting toast with fresh fruit.
  • Poached eggs are an excellent healthy option when eating breakfast out.

Action Steps

  1. Check out our incredibly delicious and extensive list of recipes under the breakfast dropdown.
  2. Meal prep or bake at least one breakfast option to eat on busy mornings. 
  3. Put forth the effort to eat a healthy breakfast every day this week. Continue to incorporate this into your daily life. Remember, repetition creates habit!
  4. If you don't already have one, consider purchasing a high-powered blender to make better smoothies. (Just remember, more veggies than fruit!)
  5. If you go out to breakfast this week, consider what ingredients are incorporated in different breakfasts. Ask your server questions, if necessary, and order accordingly.