August is National Wellness Month, meaning there’s no better time to check in with yourself. Here on the Coast, August brings more than just hot weather. For many, it signals the return of school routines, packed calendars, work deadlines and all the hustle that comes with getting everyone where they need to be. If self-care falls to the bottom of your list during these busy weeks, you’re not alone.
One of the easiest ways to take care of yourself each day starts before you even leave the house. Yep, I’m talking about breakfast.
After a full night of sleep (hopefully!), your body has gone several hours without food. Breakfast gives your body the fuel it needs to wake up and take on the day. Think of it like putting gas in your car before a road trip. Without enough fuel in your tank, you might find yourself running on empty before lunch.
And you don’t have to take my word for it! Research shows that eating breakfast has been linked to better focus, steady energy and improved mood for kids and adults alike.
Still, knowing breakfast is important and actually eating it are two different things. Many women wear multiple hats (i.e. caregiver, chauffeur, friend, volunteer, professional, everything else), and some mornings can feel like a race against the clock. If you’re rushing out the door, it’s easy to fall into the “I’ll-eat-later” trap. Unfortunately, “later” often turns into skipping breakfast altogether.
The good news? Breakfast doesn’t have to be fancy or time-consuming. In fact, some of the healthiest breakfast options can come together in just a few minutes. When planning your breakfast, aim to include three key nutrients: protein, fiber and complex carbohydrates. This combo is your morning MVP. It’ll keep you satisfied longer and provide steady energy throughout your morning.
Want some simple breakfast ideas? I’ve got you!
- Prepare overnight oats before bed.
- Hard boil eggs for the week.
- Make breakfast burritos that can be frozen and reheated in a pinch.
- Stock up on grab-and-go favorites like fresh fruit, whole grain crackers, string cheese, Greek yogurt and nuts.
Bear in mind that breakfast doesn’t have to be traditional. Foods like leftover grilled chicken made into a sandwich and paired with a fruit or veggie can be a nutritious start to your day.
National Wellness Month is a great time to focus on the big picture. Wellness isn’t about following the latest health trends or chasing perfection. It’s about taking small, meaningful steps that help you feel your best– physically, mentally and emotionally. And what better way to begin than with a well-balanced breakfast?
This August, start with one simple promise to yourself: Don’t skip breakfast.
NO-WASTE MORNING TOAST
Here’s a delicious way to give last night’s chicken a fresh start.
INGREDIENTS (SERVES 1):
- 1 slice whole grain bread, toasted
- ½ cup cooked chicken, shredded
- 2 tablespoons plain Greek yogurt
- 1 teaspoon Dijon mustard
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- Freshly ground pepper, to taste
- 1 teaspoon everything bagel seasoning
INSTRUCTIONS:
- In a small bowl, combine the shredded chicken, Greek yogurt, Dijon mustard and seasonings. Stir until mixed well.
- Spread the mixture on top of your toasted bread.
- Sprinkle everything bagel seasoning on top.
- Serve with fresh fruit and veggies for a nutrient dense breakfast!
- Need more carbohydrates? Add a piece of bread on top and make it a traditional sandwich.