Raising the Bar

September feels like the beginning of a new year. With the lazy days of summer behind us, and kids starting a new school year, it’s a good time to set new goals and standards by “raising the bar “. A great place to start is by upgrading your breakfast. This will give you the momentum needed to support your goals.

If you are one of the many people that have no time for breakfast, you may consider reprioritizing your AM routine. Not only does breakfast give you energy to start a new day, it is also linked to many health benefits, including weight control and improved mental performance.

Try out my top choices and many “no-cook” options to get you raising the bar for a great day.

1%, 2% or full fat plain yogurt. Add in berries and nuts. Drizzle on raw honey or maple syrup to sweeten. The higher the fat, the more satiated you will feel. Skip the fat-free, fruit sweetened varieties. They increase your blood sugar levels and leave you hungry and craving more sweets.
Steel cut oats or rolled oats. Top it with your favorite nuts and/or seeds for added protein and healthy fat. Add in berries or banana for sweetness.
Sliced apples with your favorite nut butter. Sprinkle on some cinnamon, shredded coconut and chia seeds for an extra boost.
Sprouted whole grain bread (Ezekiel) with hummus and veggies.
A hard-boiled egg. It’s a great source of protein. Eat the yoke; it’s high in choline, which supports brain and nerve function, memory and transports nutrients through the body.
Protein smoothies made with unsweetened almond milk, almond butter, a ripe banana and chia seeds. Blend it and off you go. (see recipe below).

Are you surprised that cereal, did NOT make my list? Most cereals I view as a dessert, not a breakfast. Added sugar, preservatives and artificial ingredients cause more harm than good. Rethink your morning fuel.

Enjoying a nutrient dense breakfast not only feeds your brain, it will keep you satiated, which means less snacking. Now that is what I call a great way to “raise the bar”.