How to Become a Breakfast Champion

I know you’ve heard it before, but breakfast really is the most important meal of the day.

Think about it: our bodies don’t get any fuel for about 5-8 hours during our sleep, so breakfast kick-starts our metabolism.

Brain Power

Breakfast provides mental energy and assists in increasing productivity.

People often say to me, ‘I don’t like to eat first thing in the morning.’ Most people like to start with caffeine, which is fine, but make sure to eat two to three hours after waking up.

Breakfast Made Easy

Here is a great turkey sausage patty recipe (below). These can be made in advance and stored in the refrigerator. Heat them up in the microwave and you’ll be sure to start your day off on the right foot.

For a well rounded breakfast, you can add or combine any two of the following with one turkey sausage patty (average would be around 300 calories):

  • One egg
  • One whole wheat piece of toast (try to aim for a minimum of 3 grams of fiber per slice) lightly buttered or with a tsp. of jelly
  • One English muffin
  • One cup of fruit
  • One tortilla with veggies
  • 1 cup of skim milk
  • 8 ounces of juice

I challenge you to be a breakfast champion and eat breakfast within two to three hours of waking for one week. Let me know how this works for you.

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Photo credit: Mme Emil

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  • 3/4 pound ground turkey (not labeled “all breast meat”)
  • 1 medium Bosc pear (6 ounces), peeled, cored, and coarsely grated
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 Tbsp. finely chopped fresh sage
  • 3/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1/4 tsp. ground allspice
  • 1 large egg, lightly beaten
  • Vegetable oil for brushing skillet

Turkey Sausage Patties

1. Stir together all ingredients except oil in a large bowl until combined well.
2. Form 1/4 cups of sausage mixture into patties (3 inches in diameter; about 8 total) using moistened hands and arrange on a wax-paper-lined tray.
3. Lightly brush a 12-inch nonstick skillet with oil and heat over moderate heat until hot but not smoking.
4. Cook patties in batches of 4, turning over once, until browned and cooked through, about 6 minutes per batch. Transfer to a plate as cooked and keep warm by covering with foil.

This recipe makes 4 servings.

Inspired by epicurious

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