Breakfast. The way to start your day, so why not start it off with something tasty and satisfying? There are many well balanced options out there, but as the cooler weather sets in, there is nothing like a big warm cozy bowl of OATMEAL. What “No Avocado Toast?” you say? Despite popular belief I do consume other items for breakfast.
Just like a car, your body needs fuel, so fuel it up right! You wouldn’t put diesel in your Porsche would you?
Oatmeal is considered a superfood with many benefits. High in Fiber, known to reduce cholesterol levels, and for my new mama’s out there - although there is no scientific evidence to prove it - is recommended by lactation consultants for breastfeeding mom’s as a way to increase milk supply. (Hey - if it’s tasty and healthy for you I say that’s a win despite the unknown results)
For those who think “I have no time for breakfast”
1. Your body needs fuel, you only have one, so treat it right! Fill up premium baby!
2. You can always make it to go, and eat on the run!
(When I worked in an office, I used to bring instant oatmeal with me, and kept the fixings at my desk so no excuses).
For my new Mama’s:
Having a newborn, can present many challenges when it comes to mealtime and I mean YOUR mealtime. It’s easy to put yourself aside to take care of your little one, but you’ve got to make sure you are eating well and staying hydrated so you can take the best care of you both!
Since the little Avocado arrived. I have been making a large power bowl of this goodness every morning. So I can fuel up for the day, and well in one word: Breastfeeding.
Personally, I find plain Oatmeal to be boring and a bit tasteless, so I like to doctor mine up. That doesn’t mean packing on calories with sugar, but finding a good balance of protein, carbs and fats! Remember this trifecta is key for all meals!
(Oatmeal alone has fiber but no protein, so if eating it plain, be sure to add something to your breakfast like a hard boiled egg, or some greek yogurt to name a few)..
REMEMBER: READ YOUR LABELS Serving size is most important as things can get out of hand if you are not cognizant of your measurements OR if you’re like me and have a very strong love for Peanut Butter…. I mean what is 2 tbsps of the good stuff? ;) But seriously, that extra PB can tack on extra calories very quickly, so be conscious in your choices.
Here are my Oatmeal Go to’s:
McCann’s Irish Oatmeal (serving size ½ cup)
(fast cooking b/c although I love the true steel cut oats… ain’t nobody got time for that!)
Chia Seeds (2-3 tbsp)
(for added protein, fiber and Omega’s - this little seed is a powerhouse! PS Costco is a great source for purchasing!)
Unsweetened Vanilla Almond Milk (serving size is 1 cup - use at your discretion)
(after reading about it, Almond Milk is a fantastic source of Calcium - 50% more than milk - adds a tiny hint of sweetness, and a great option if you are eliminating dairy! I am a fan of the Califia brand - I’m also a sucker for packaging) :)
Peanut Butter (2 tbsp)
(for the satiating protein and fat - and all of it’s delicious goodness! Personally I like to add this to my bowl first and pour the oatmeal over, so it gets super melty!)
Cinnamon (as you like)
(For that warm cozy spice, and the added benefits for potential help in lowering blood sugar levels)
Being a T1D I need to be on top of these choices for ultimate blood sugar control. I have more of a savory palate, but when choosing a sweetener, I prefer to go for natural sugar replacements as the sweeteners tend to bother my stomach. Here are some options that I will add in from time to time. (For my T1Ds: make sure your bolus game is on point when using these - they can cause a quick blood sugar spike if not planned out right!)
Banana’s - always great for adding natural sweetness and YAY Potassium! (I will add this to my bowl first with the PB so the banana gets mixed in and a bit melty) especially great add in for pre or post workout meals. Remember - the more ripe the banana, the higher the sugar content.
Maple Syrup - for a touch of sweetness, a little goes a very long way - be mindful of servings size! It is natural and better than refined sugar but still is a sugar. (Great if you have a morning low blood sugar! Go for real Maple Syrup though - not Maple "flavored". Your local farmer's markets are also a great source for finding the real stuff!)
So there is is my friends. Fuel up, and for my breastfeeding mama’s out there - if you’re not already eating your daily oatmeal, I strongly suggest giving it a go!
What are some of your go to power breakfasts???
Till next time,
JAM OF THE DAY
New Rules - Dua Lipa