Keep your Energy Levels Up with Protein

I apologize for the delay in posting lately, I've been moving. We're doing it ourselves which can take a terrible toll on the body. As I woke up this morning, I wanted to help myself get through the day. It isn't a cliche that breakfast is the most important meal of the day, but the American & European concept of breakfast really needs some revamping.

What type of fuel suits your body best (especially if you're about to have a physically demanding one like I am today)? I'll give you a hint its not pop tarts, corn flakes or a bagel.... Its protein!  Breakfast, just like other things your body desires, needs to be balanced. The best breakfasts have whole grains, some fruit,  with some good dairy/ healthy fats and lots of protein.  The average person doesn't even come close to getting their daily dose of protein.  I also am not asking you to eat mostly meat, there are other wonderful sources of complete proteins out there, such as beans, nuts and even dairy products.

Here is a handy tool to figure out how much protein you should be getting ( I learned this from nutritinist, Monica Montag:
-Take your body weight adn divide it by 2.2 = the grams of protein you should eat per day
-take the grams of protein and divide this by 7 = total ounces of protein you should eat per day

The hardest part for most of us in our diet is to have a healthy breakfast that is convenient & quick. Here are a few of my favorites. These are also vegetarian friendly ideas:

Ezekial Bread: Ezekiel bread is actually a nutty sandwich bread that contains absolutely no flour. Ezekiel bread is made from four grains and four beans. Typically it contains wheat, spelt or rye, barley, millet, lentils, great northern beans, kidney beans and pinto beans. The combination of grains makes for the proper balance of amino acids to provide a complete protein. I know the ingredients sound like it will taste strange (I was scared of it before trying it) but a slice of the cinnamon raisin flavor bread toasted is excellent in the morning. For some extra protein add some almond or peanut butter.  You can find this bread in the frozen section of your local natural food store or even in the natural health section of your favorite grocer such as Wegman's or Whole Foods Market.

Southwest Breakfest Burrito: I used to love chorizo breakfast burritos when I l;ived in Arizona. I came up with this idea looking for a less fattening yet equally tasty version. Scramble an egg, add a cut up black bean burger which I cook by popping in the toaster oven and wrap in a whole grain wrap.For some extra flavor add a little salsa.

• The Peanut Butter & Jelly Power Smoothie: I altered this from a recipe I found while doing the Abs Diet a few years ago. It makes enough for breakfast and some to pack in a thermos to have as a midmorning snack. Remember, all dairy is fine but you get more vitamins from organic dairy products, so they are always a better choice.  You'll need: 3/4 cup low fat vanilla yogurt, 3/4 cup 1% milk, 2 Tbsp peanut butter (I like smucker's natural pb, its organic & has no added sugar but still tastes really good), 1 banana, 1/2 cup frozen berries, 2 teaspoons whey protein powder (available at a helath food store or your local GNC, I like to get flavored ones, strawberry works well for this smoothie)  & 4 ice cubes crushed. Blend together.  Makes 2 8oz servings with 9g of protein each. 

I hope this gives you some ideas to rethink how you star your morning. Start eating along these guidelines and you'll definitely feel a boost in your energy levels. Happy eating!