Easy Quick Breakfast Ideas

Today was my first day of class of my sophomore year of high school, and already I have been hearing of people skipping breakfast or just eating a banana and thinking that is enough. Breakfast is the most important meal of the day because how you start the day will define how the rest of your day goes! Especially in college, there isn't any time in between breakfast and lunch to refuel, so you need to eat a nice nutritious breakfast to hold you over for about four hours.

What you want in a breakfast is protein! Protein keeps you feeling satisfied for longer, so the more protein in your breakfast, the longer you can go before needing to put a morsel of food in your mouth.

You also want to add some type of carbohydrate to give you body quick energy so you can go to class with a clear mind and pay attention well!

Some good options are:

• Instant Oatmeal! Get plain instant oats and add your own flavors. Oatmeal doesn't have much protein so I like to add a scoop of an organic brown rice protein powder (you can use whey if you aren't lactose intolerant) that is vanilla flavored. Instant flavor! Also, sometimes, I like to use almond milk instead of water for a bit more of a wholesome taste.
• Kashi Cereals! My favorite is Kashi Go Lean Crunch! Not going to lie, the carbohydrates and the sugars are a bit high on this (39g and 13g respectively), but it has as much protein than an egg and 32% of your daily allowance of fiber, which is great! Again, I pair about 1/2 cup of this with 1/2 cup of almond milk (unsweetened).
• Luna Protein Bar and a Fruit! Luna protein bars are a great excuse for a granola/protein bar. Depending on the flavor you get, the caloric value differs, but it has your carbohydrates and proteins to get you through your morning classes. Because they are only around 170-190 calories a bar, I like to pair it with an apple or orange to get more energy!
• Boiled Eggs and fresh vegetables! This one sounds weird, but trust me! You can buy pre-made boiled eggs at most supermarkets and keep them in your refrigerator. Borrow (*wink wink*) a salt shaker from the dining hall if you don't like plain eggs and you have a VERY quick breakfast. I ate this yesterday with some carrots (weird, but it was the vegetable I bought this weekend) and found it keeping me satisfied all morning!
• Fruits and Nut Butters! All-natural almond/peanut/sunflower seed butters are a great source of protein (and fats!). Pairing 1-2 Tbsp with 1-2 fruits of your choice (bananas, apples, etc), you will feel so ready for class!

Don't think that in order to eat breakfast that you have to go to the dining hall! I have given you 5 (whoa, there's 5 school days!) different ways to spice up your morning and get yourself energized and ready to go for school. You have no more excuses...eat breakfast!

Avoiding the Freshman 15

The scariest thing for someone going into college is gaining weight. It's the myth that everyone is scared to death of. Of course, I was scared of it and made sure that it didn't happen to me. I ended up becoming even healthier than I was back home, which gives me the opportunity to give you guys tips to keep the weight off.

• Walk to class! This is especially true if you go to a big school! The shuttle may be easier, but the walking will give you extra calories burned!
• Keep healthy snacks in your room! Instead of buying ramen, candy, oreos, and the like, buy almonds, walnuts, fruits, and instant oatmeal. By making it a task to go get unhealthy food, you are less like to eat unhealthy!
• Limit the alcohol! Remember, as a freshman you are technically underaged. But of course, college is about freedom and independence and many frats obviously don't check IDs, so drinking is going to become a lifestyle for some people. Unfortunately, it packs on the calories. If you are going to drink, try to limit to the equivalent of 3 beers (1.5 solo cups) ONCE a week (pick Thursday, Friday, OR Saturday).
• Mix n Match in the dining hall! Buffet style food can be your best friend or your worse nightmare. For most freshman, it's your worse nightmare. Forget the pizza and burger bar, go straight for the lean protein and veggies. For lunch, I love making a salad at the salad bar with spinach, mushrooms, cucumbers, chicken/tofu/beans, and oil and vinegar for dressing! For dinner, I love steamed/roasted vegetables and some type of lean protein (chicken or turkey or tempeh!).
• Reusable water bottles! Whether you get a nalgene or a camelbak, you need water with you at all times! Not only is it important to keep you hydrated, but it can keep off the feeling of hunger during class so you don't go for the vending machines. Try to drink about half of your weight in ounces! (Example: 140 lbs / 2 = 70 ounces of water per day)

In the next few days, I'll post a grocery list and some breakfast, lunch, dinner, and snack ideas as well!