Why, oh why, is it so very difficult to feed our families healthy breakfasts on a regular basis?
They say it is the most important meal of the day, but I say it is the most dreaded meal of the day!
It’s time for us to take back breakfast, and this article is paced with helpful information to help you do just that!
By: Sarah Koontz
Sammi and I find breakfast to be the most challenging meal to incorporate whole foods into.
No, let me clarify.
Sammi and I could eat 2 eggs over easy on top of sauteed vegetables each and every morning of the week because we are just that cool!
But our children and our husbands – well that’s an entirely different story.
When daddy eats cereal for breakfast, the kids want some too! It’s just a fact of life.
But cereal is often lacking in protein, and I have always been a firm believer in the fact that breakfast (and all meals) should have adequate amounts of protein.
I don’t know when our society bought into the idea that donuts, pancakes, caramel rolls and sugar-laden cereals were the right way to start off our day, but that couldn’t be farther from the truth.
There has to be a better way!
“Following a breakfast of instant oatmeal, white toast, and sweetened orange juice our blood sugar begins to rise rapidly. This spike in blood sugar, as you know, will almost immediately stimulate a heavy release of insulin and in turn significantly suppress the release of glucagon. The high levels of insulin now drive the sugar into the muscle, liver, and fat to be either utilized or stored as glycogen or fat.” Ray D. Strand, M.D. (Healthy for Life, Real Life Press 2005, pg. 44)
Let me give you an example to drive home this point.
A group of young boys were given the same amount of calories for breakfast. However, half were served instant oatmeal and the other half ate a vegetable omelet and fruit.
They were also given lunches of equal calories but different glycemic index ratings.
The glycemic index is a standard of measurement for how quickly the body absorbs the food and turns it into sugar within the body. Instant oatmeal is considered high-glycemic and a vegetable omelet and fruit is considered low-glycemic.
Following the noon meal, the boys were allowed to eat anything they wanted for the rest of the day.
What the researchers observed was that the boys who were served the high-glycemic meals ate over 80 percent more calories than the boys who consumed the low-glycemic meals.
When they switched the groups, the results were identical.
The natural craving for more food was created by the type of food they ate, not the number of calories.
Source: Ludwig, D.A. et al. “High Glycemic Index foods, Overeating, and Obesity.” Pediatrics103. (1999): e26.
This study clearly illustrates the trap in which so many people are stuck in.
The more processed food we eat, the more we crave!
And breakfast food is the worst culprit.
It’s time for us to take back breakfast!
Here are 5 simple #WholeFoodFamily Breakfast tips to get you started:
1. Cut up some cheese, hard boiled egg, and an apple. Place all of these items with a handful of nuts on a plate in the middle of your breakfast table for added protein and nutrition on cereal mornings.
2. Add frozen blueberries and baby spinach to your favorite smoothie recipes. The blue color from the berries “hides” the spinach from your kiddos.
3. When you make recipes like our Zucchini-Licious pancakes, double them and freeze the leftovers in a single layer on a cookie sheet. Store them in a ziplock in the freezer and warm up individually in the toaster as needed.
4. Pay attention to the breakfast options your kids love and ones they don’t. We do a breakfast smoothie one day during the school week and oatmeal on Sunday mornings. My youngest dislikes both of these options, but knowing she won’t have to eat it again until next week helps get her through.
5. Make healthy breakfasts a requirement and a routine in your family. Set the standard high and the children will grow accustomed to it. Fight the good fight and reap the benefits of healthy, nourished children!
Here are 30 #WholeFoodFamily approved breakfast recipes to help you take back breakfast!
Now let’s be real; sometimes Sammi and I get sick of making breakfast every single morning!
It helps to have some extra options in the freezer, but life gets busy and sometimes we get behind.
We will both admit that there are times when we would choose NOT to Instagram a picture of what our family is eating.
It’s just a fact of life, sometimes you get busy and your standards slide.
So for anybody that thinks we have it all together and our kids are little clean eating whole foods loving purists, now you know the truth!
We are just like you, desperately and often imperfectly, trying to teach our families the value of eating more whole foods!
Because, you can TRANSFORM the HEALTH of your Family ONE WHOLE FOOD at a time!
What are your favorite “Whole Food” breakfast recipes?