healthy breakfast
Photos: Instagram / @thehealthyingredient; @spoonuniversity

​If breakfast sets the tone for the day, then it stands to reason that healthy people do breakfast right. Here’s what uber-healthy women eat for breakfast on the regular — just in case you need some morning inspo.

1. Oatmeal and scrambled eggs

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BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY AND OATMEAL CAN ONE OF THE BEST OPTIONS: Oatmeal contains lignans, a plant chemical that has been found to prevent heart disease. Eating oatmeal can lower your cholesterol, especially your LDL, or "bad" cholesterol. Oats are also jam-packed with essential vitamins and minerals, such as: Calcium – essential for the immune system Magnesium – needed for more than 300 biochemical reactions in the body! Iron – transports oxygen and carbon dioxide to and from cells Phosphorus – forms and maintains bones and teeth Manganese – activates more than 20 enzymes and regulates blood sugar levels Vitamin B5 – essential for your brain, your nerves, your hair and your skin Folic acid – critical during pregnancy and essential for brain and nerve functions This is why I eat oatmeal everyday for breakfast and i Hope you can incorporate them into your diet. I cook my oatmeal in water or almond milk , add some cinnamon,a little honey, and strawberries 😁❤️ ————————————————— Porque es importante comer avena? Porque como yo avena casi todos los días? La avena contiene un químico llamado lignanos que es valioso para prevenir enfermedades del corazón. Ayuda a bajar el colesterol especialmente colesterol malo. La avena poseen cantidades significativas de potasio, un mineral importante para mantener el equilibrio electrolítico en el organismo que puede ser afectado por el sudor tras el esfuerzo. Además, tiene magnesio, calcio y fósforo, todos ellos fundamentales para que los músculos del deportista y su sistema neurmuscular funcione adecuadamente. Incluso, la avena es rica en vitaminas del complejo B, sobre todo, vitamina B5 y B1, que intervienen en el metabolismo de los hidratos de carbono permitiendo obtener energía de estos y así, colaborar en el rendimiento al momento de entrenar o competir. ( Por eso yo como avena diariamente como parte de mi desayuno y les recomiendo que ustedes puedan incorporarla en su dieta! Mi avena la hago en agua, con canela y endulzo con in poco de miel . Hoy la acompañe con fresas para obtener sus propiedades antioxidantes.

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Instagram Fitness Star Massy Arias: ​​”I base my meals around the macronutrients I need for the entire day,” says Arias, a certified fitness trainer. “I’ll have one cup of steel-cut oatmeal with almond milk, cinnamon, stevia in the raw, and berries. Then I’ll scramble up some organic eggs for an omelet I eat with Sriracha sauce, and wash it down with a coffee — just two shots of espresso.”​

2. Banana pancake

Tone It Up Girl Katrina Scott: Katrina uses protein powder to whip up a hearty pancake. She combines ½ a mashed banana, 1 scoop of protein powder (her favorite brand is Perfect Fit), ¼ cup egg whites, 1 tablespoon almond milk, and 1 teaspoon cinnamon, then cooks it in a pan greased with coconut oil cooking spray, topping with sliced strawberries. Delish — particularly with espresso, Katrina’s go-to morning drink.

3. Blended coffee shake

Tone It Up Girl Karena Dawn: ​The picture of efficiency, Karena combines coffee and breakfast in one cup: She’ll blend ½ cup almond or coconut milk, 1 cup chilled coffee or espresso, 1 frozen banana, 1 scoop protein powder (her favorite brand is Perfect Fit)​, 1 tablespoon coconut shavings, 1 teaspoon of cinnamon, three pitted medjool dates, a pinch of sea salt, and two to three ice cubes.

4. Quinoa with mixed veggies

healthy breakfast

Certified Fitness Trainer Kira Stokes: ​Stokes fuels her workouts with coffee and quinoa, a whole grain that stands alone as a complete protein. In case you’re wondering about her savory start — she’s also known to eat breakfast for dinner.

5. Green smoothie

Life Coach Gabriel Bernstein: ​The best-selling author blends coconut water, kale, cucumbers, coconut oil, almond butter, cinnamon, and half a green apple to make her morning smoothies. “It brings my body to an alkaline state first thing in the a.m., rehydrates me, and makes sure I get my greens in,” she says.

6. Turmeric shot, Ezekiel toast, and a green smoothie

healthy breakfast

Well+Good Co-Founder Melisse Gelula: ​The co-founder and editorial director of Well+Good takes a shot of turmeric with lemon, cayenne, and hot water (or aloe water in the summertime). And to prevent wooziness while she works out, she’ll also grab a bite of something carb-y, like a piece of Ezekiel toast, a couple tablespoons of leftover quinoa, or half a Clean bar. After exercising, she’ll scramble up some eggs with kale or a drink a low-sugar, high-protein smoothie (pictured above) made with grass-fed whey, greens, berries, and some sort of healthy fat.

7. Avocado smoothie

Registered Dietitian Keri Glassman: ​”It’s super fast, and has healthy fat, protein, and greens,” Glassman says of her avocado smoothie recipe, made with unsweetened almond milk, a frozen banana, peanut or almond butter, half an avocado, and a handful of spinach.

8. Power fruit bowl

Wellness Expert and Yoga Guru Lauren Imparato: The author of RETOX: Healthy Solutions for Real Life (out February 2016) combines a chopped apple, orange, and half a banana, sprinkles the fruit salad with flax seeds and almond silvers, and tops with a drizzle of honey. “This keeps me on the go and is beyond delish,” she says.

9. Oatmeal, avocado toast, nut butter toast or green smoothie

Senior SoulCycle Instructor Pixie Acia: ​”I like to switch up my morning meals to keep moderation in my diet and to keep my taste buds happy,” says Acia, who teaches SoulCycle in L.A. Some of her go-to morning meals, which always include energy, carbs, and a little sugar to fuel her workouts:

  • — Gluten-free oats cooked with organic blueberries and bananas, walnuts, grade-A maple syrup, chia seeds, and coconut shreds on top.
  • — Avocado toast made with gluten-free bread with mashed organic avocados, chili flakes, fresh lemon juice, a dash of salt and pepper, and a fried egg.
  • — Gluten-free toast with almond, peanut, or sunflower butter and a add sliced banana, chia seeds, and a drizzle honey.
  • — Green juice made with any combination of apple, cucumber, parsley, celery, spinach, pear, banana, spirulina, broccoli, kale, chard, mint, a little coconut water, and a scoop of peanut butter for flavor.

Acia washes breakfast down with bulletproof coffee — a coffee drink made with ghee (aka clarified butter) and MCT (medium chain triglycerides extracted from coconut oil). “It keeps me full and energized for hours,” she says. Alternatively, she’ll grab an organic almond milk latte mixed with coconut creamer, a sprinkle of cinnamon, and a dash of honey or agave.

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From: Cosmopolitan US