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OT - Tone-Up Tuesday

Aniki's picture

Happy Tuesday, STalkers! What's for breakfast? Don't tell me you skipped it!!

Breakfast is arguably THE most important meal of the day. It breaks the overnight fasting period and kickstarts your metabolism - that helps you burn calories throughout the day. Breakfast replenishes your supply of glucose and provides other essential nutrients to give you energy to get things done. Eating a healthy breakfast has benefits!

  • Breakfast decrease appetite
    Consuming breakfast first thing in the morning greatly decreases hunger and cravings throughout the day. A lot of people skip breakfast to avoid eating extra calories, BUT by eating a high-fiber, nutrient-dense breakfast early in the morning, you are actually less likely to be hungry throughout the day.
  • You eat less
    This is kind of an add-on to the first benefit. By decreasing appetite, you are less likely to be hungry, soooo, less likely to eat. Studies have shown that people who ate breakfast reported decreased levels of hunger throughout the day in comparison to those who ate NO breakfast.
  • You will improve your memory
    Carbohydrates are essential for healthy brain functioning. By consuming a high-quality breakfast to start your day, you can improve your memory and concentration level, as well as improve your mood and lower stress. Different studies among children have shown that kids who eat breakfast tend to have improve cognitive skills and perform better at school.
  • You can prevent Type 2 diabetes
    You read that right! There is significant research showing that you may be able to prevent diabetes by regularly eating a healthy breakfast. In a study conducted over 10 years, researchers found that people who regularly ate breakfast decreased their risk of diabetes by almost 30%. A possible explanation for this is that skipping breakfast can cause insulin resistance, which is a feature of Type 2 Diabetes.



When choosing what to eat for breakfast, try to eat whole foods that full of nutrients, such as eggs, yogurt, oatmeal, fruit, and whole wheat toast. Limit sugary cereals, white bread, and highly processed foods. Here are some healthy breakfast ideas:

  • Berry Yogurt Smoothie
  • Oatmeal (make Overnight Oats!)
  • PBJ Waffle Sandwich (whole wheat waffle, cut in half, spread with 2 Tbsp nut butter and jelly of your choice)
  • Eggs
    • egg cups
    • egg muffins
    • egg burritos with whole wheat tortillas
  • Protein drinks
  • Whole wheat toast with almond butter, banana slices, and chia seeds
  • Sweet potato hash brown and black bean burrito (whole wheat tortilla and salsa)
  • Microwave Quiche
    Yes, QUICHE! Cover half a cup of spinach with water in a mug and microwave for one minute. Drain water and add an egg, milk, cheese, and a crumbled slice of bacon. Mix thoroughly, then microwave for three more minutes. Enjoy!


I had oatmeal for breakfast. Now I'm wishing I'd made a mug of quiche!! What are YOU eating?


DPW's picture

I just got back from grocery shopping and all I've got this week is that I didn't buy any junk food. LOL.

Some fruit over here for breakfast today. 

DPW's picture

I have blueberries, pears, oranges, apples. Yum yum. 

(They'll probably taste like overpriced shit as they are not in season.... lol)

ProbablyAlreadyInsane's picture

I just drank a Body armour coconut water drink... It was peach mango flavored!!! Other than that, nothing much...

My favorite breakfast is still avocado toast topped with eggs (or egg whites!)

ProbablyAlreadyInsane's picture

Went to topgolf and then the mall (DH loves shopping basically more than most females... LOL) It was so nice to get out! We had tons of fun!

ProbablyAlreadyInsane's picture

It was delicious.

I now have this urge to make you some... It's full of all kinds of yummy things... PLUS it's fiarly healthy when you eat it on whole gran bread!!!

lieutenant_dad's picture

Why, I had my standard Dannon Oikos Triple Zero Cherry Greek yogurt with frozen blueberries! Yesterday was a protein shake. Avocado toast the morning before that. Bagel morning before that. Not sure about before that...

I have to force myself to eat breakfast. Drink it in the form of liquid caffeine? On it! Actually consume food? Ehhhh...

DPW's picture

I could totally get drunk right now on vino. On a patio somewhere warm. Enjoying the sun. Ahhhhhh. 

Cover1W's picture

I love a good protein breakfast.  I'm not a sweet breakfast eater, never have been.  Even as a kid I went for scrambled eggs first over anything else.  Well, maybe for the occasional sweet restaurant pancakes with whipped cream - which always made me feel ill.  LOL.

I usually have miso soup with tofu or egg, sometimes some leftover rice thrown in and seaweed sprinkles to top it off.  One of my friends who was on an "eastern" diet phase got me started on it and I now love it. 

Alternatively I'll have peanut butter and banana toast or toast, cheese and cucumber.

I make my own bread so it's usually minium 1/2 whole wheat.

Takes me all the way to 1:00 usually!

Maxwell09's picture

Currently doing IF and I don’t eat until noon except on Sundays. Then I’ll squeeze toast, grits or oatmeal in before leaving the house.