Skipping breakfast, making unhealthy food choices and long hours without actually eating anything can wreak havoc on the metabolism leading to sluggish reflexes, dipping energy levels and tiredness by noon. The reasons might be genuine, commuting to offices during early in the day to meet pressure of the work. Presentations to be designed for conferences and seminars to be attended eat up a lot of time leaving less time for food.
One aspect these office goers cannot ignore – timely action if not taken can lead to serious health issues, hypertension, diabetes and obesity.
Steps that should be taken now!
- Focus on a healthy diet. Think healthy.
- Say no to refined foods. Opt for whole grains instead.
- Always go for fresh vegetables and fruits.
- Say no to spicy or over fried food items.
Healthy Breakfast sums to,
1. Yoghurt & Fruit:
Try this combo. It is filling as well as nutritious. Good for dealing with our sweet cravings. You can even try curd with seasonal fruits, sprinkle nuts for that added nourishment.
2. Peanut butter on rye bread:
Full of protein, fiber, Omega-3s, low in carbohydrates, and no cholesterol. You can team up peanut butter with a little jam for a fast breakfast sandwich or with a banana in a monkey roll.
3. Energy Balls:
Grind hemp seed, almonds, figs, creamed coconut, linseed in grinder to make energy balls, Add a little orange juice to bind, Refrigerate. Place one in mouth before leaving.
4. Overnight Oatmeal:
Add oats, milk, yogurt, and chia seeds to jar, along with desired sweeteners or flavors. Put a lid on the jar and shake to combine. Add fruit and stir gently until combined. Place in fridge overnight and up to 2 days; maybe longer depending on the type and ripeness of the fruit. The non-banana varieties have been good after 4 days for me. During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a great eating texture by the next day.
5. Fruit Salad:
Grab a container, a variety of fruit, and spend 5 minutes chopping. Finally, sprinkle granola on top. You can save time by doing it the night before if you use fruit that holds up well after being chopped.
6. Microwave Scrambled Egg:
Crack open two eggs and whisk well in a microwave-safe dish. Put in a pinch of salt and pepper and set your microwave for 1 minute. Check to make sure your eggs are not runny by sticking a fork in and fluffing them up. You can put them on toast for a healthy breakfast.
7. Banana Almond Toast:
Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension. This yellow fruit—especially when they’re still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
8. Pancake:
Can be made with whole wheat flour and flax. These two simple ingredients add such a great flavor to the pancakes (and lots of nutrition to keep you full!). There are many ways to make these, and you can mix up the recipe by using buttermilk, substituting applesauce for the oil, or playing around with your proportions of whole wheat to white flour.
9. Tomato Cucumber Sandwich:
Prepare and refrigerate veg sandwiches with butter, tomato & cucumber in the night, chill and eat before leaving for office or college.
10. Smoothie:
This is too good especially for the sugar cravings. Toss your favorite fruits like bananas, apples or pears into the mixer with a bowl of curd and a spoon of honey. If you have a mixer at home or hostel then this option is good.
A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.