Posted on 03/07/2014 at 12:00 AM by Embria Health Sciences
Begin your morning like an Olympian: Soccer great Christie Rampone’s healthy tips to kick-off the day.
Getting out of the house on -time can be a challenge for anyone. As a working mom, mornings have become a variable that I’m not always able to gauge – sometimes it’s seamless, but sometimes it’s by far the most hectic and stressful part of my day. One thing for sure is getting the proper nutrition can make all the difference in the world.
So, for me breakfast is an important part of the Rampone family’s routine. I’m a stickler about energizing each morning with healthy food choices, most of which have to be eaten on the go. Here are some of my favorites:
1. Yogurt: Plain Greek yogurt has a ton of protein and is low in sugar. When I add a tablespoon of local honey, this is definitely a favorite for all.
2. Fruit: My favorite mix is strawberries, blueberries and bananas. This combination is high in antioxidants, vitamin C and potassium.
3. Oatmeal: Make sure you buy whole grains whenever possible. Other packaged options can be high in sugar and sodium and low in dietary fiber. Whole grains, such as oats, are a great source of iron, magnesium, and B vitamins and fiber.
4. Egg Whites with Whole- Wheat Toast: Protein + fiber is a fantastic way to energize in the morning. Try dry toast (no butter) for a lower-fat alternative.
5. Smoothie: I love combining kale, spinach, green apples and peanut butter. Smoothies are an easy way to disguise greens, and a variety of ingredients can be used. Add a colorful, twisty straw and kids think this is the greatest meal in their day.
My main piece of advice is to keep it simple and to lead by example. If I’m not eating a healthy breakfast, why would my daughters consider the most important meal of the day a priority? A balance between protein and carbohydrates is important, but even more so is the health factor. I incorporate immune-strengthening ingredients into every breakfast, boosting my energy level at the start of the day.
We know that we can’t always anticipate a clothing or homework crisis, but having good food on hand and providing healthy options for my daughters (and myself) to choose from makes our morning run a little smoother. That’s a huge bonus in my book.