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3 tips to help start the morning off right + a fantastic giveaway {#mymorningprotein #ic #ad}

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“This post was sponsored by Milk Life on behalf of Influence Central.”

I don’t know about you, but I think nutrition really sucks. Ha! There, I said it! There is so much to learn, so much to know, so much to keep tabs on. So many new fads, and on and on. Due to this fact, I have tried my best to do my research and keep things simple. I HAVE to do simple! My life is too nuts to complicate. Plus, I have four little ladies in my life that need to eat as well and have a good, well rounded nutrition schedule. What I’ve learned, I have worked in to our lives…both mine as well as my children’s. I wanted to share a few tips with you today in hopes to simplify some nutrition thought process areas for you! These few tips can help you organize your morning routine, that’s what I will focus on today!3 tips to help start the morning off right

  1. For starters, plan, plan, plan. If you don’t have a good plan in place or haven’t set time aside to know what you are going to be eating, you will eat junk. I know first hand! When I don’t plan I grab whatever I see…or I just plain don’t eat at all. I think that’s worse than eating junk! Because then you totally rebound because you are famished. I get #hangry for sure. Ha!
  2. Talking about simple and planning, on thing that I’m sure to do each day is to get 25-30 grams of protein, including at least an 8-ounce glass of milk, before noon. Milk, YES milk! Milk is a good source of protein. Plus, it’s a simple addition to any meal to add the protein. Be sure to stop by the Milk Life website for additional recipes, tips and more.
  3. Plan the night before. Go to bed knowing what you have to do the next day. Prepare as much as you can the night before so you aren’t a frazzled mess in the morning.

Back to the food a hot second.

My go-to lately has been an easy one. 3-4 items is all it takes…

  • granola
  • yogurt
  • fruit of your choosing
  • milk

simple morning breakfast with 20+ grams of protein

This particular breakfast pairing has a whopping 20+ grams of protein. I have this before heading out for the day, be it to the gym or a day of errands!

Have you ever noticed the correlation to feeling crappy in the late afternoon with not eating good before noon? I can every single time. When I don’t take the time to eat in the morning, and eat correctly, I feel like a bump on the log in the afternoon. I KNOW I am not alone! I’ve heard that on average, Americans are getting only 13 grams of protein at breakfast! [1] What I have found by adding the protein to my morning routine, I feel human later in the day. I’m starting off right, and that is huge! There are SO many things, easy things, that you can add to your breakfast that will fix this. A few that I think are easy, and that I love to eat are:

  • hard boiled eggs
  • adding an 8-ounce glass of milk
  • a simple protein bar
  • yogurt with granola
  • check out fruits – so much goodness there to add!
  • adding milk to oatmeal instead of water – or having a great, nutritious cereal with some yummy milk
  • make up some yummy smoothies too

8 oz glass of milk is protein

All right, talk to me now! I need more tips – and I bet you have some! What do you do in the morning to help get a good start to the day? What foods are you sure to eat? What schedule do you start? Are you an early riser or a list minute rusher?

[1] What We Eat in America, NHANES 2009-2010. 2 Layman D. Dietary guidelines should reflect new understandings about adult protein needs. Nutr Metab. 2009; 6: 12.

TWO (2) readers will win one (1) Fitbit Flex, retail value of $99.99! What a great way to start the new year and what a GREAT prize to help yourself get ahead. Contest entrants are only eligible to win once per sweepstake, per household as a part of a campaign sponsored by Influence Central and must reside in the United States. I repeat, the winner MUST BE A U.S Resident. Here is how to enter:

a Rafflecopter giveaway

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  • Dagmar M
    February 13, 2016 at 9:40 pm

    I can always go for fruit and veggies first thing in the morning!

  • Nannypanpan
    February 13, 2016 at 9:37 pm

    I am a last minute gal. We like smoothies and cereal in the morning

  • Jessica Lodge
    February 13, 2016 at 3:06 pm

    I’m a late riser so morning for me is often more like 12pm (I go to bed between 4 and 5am). I drink lemon water before I eat or drink anything in the morning. It has a myriad of benefits including kick starting the digestion process for the day. I then usually eat plain Greek yogurt with a little bit of raw unfiltered honey and some low sugar granola mixed in. What I need to work on is getting more exercise in my day.

    • Shannon
      February 15, 2016 at 9:05 pm

      Oh wow – great tips! Taking note here for sure!! 😉

  • Fiona N
    February 13, 2016 at 5:48 am

    I usually eat cereal with chia seeds and milk every morning. It would help me to get energy and feel full until afternoon. But I am not a morning person, so sometimes I miss my breakfast. I think I need to chance this bad habit soon to get healthy and avoid having diabetes!
    Thank You for the great giveaway!

  • Deborah G.
    February 12, 2016 at 11:44 pm

    My advice is to have a 9month old baby, he wakes me right up! I have a cup of coffee and we eat breakfast together. Its fun!

  • lana
    February 12, 2016 at 10:26 pm

    I am a early riser and get m breakfast going as I get my son ready for school. In the morning I usually have a big breakfast. I have two eggs, peace of bread, cereal bar and a cup of coffee. That usually keeps me full till around 2 then I have a snack.

  • Mike
    February 12, 2016 at 10:04 pm

    I am not a morning person at all! I get up in just enough time to get ready and be at work about ten minutes early. I am more of a nightowl. I will plan my meals out for the week ro the next day to ensure I am getting what I need.

  • Jillian Too
    February 12, 2016 at 3:12 pm

    I’m an early riser. I usually start my day off light with a piece of fruit and some water. I don’t like to eat a big meal right when I wake up.

  • Deborah G.
    February 12, 2016 at 3:36 am

    I start my day with a cup of coffee and greek yogurt. My advice is to have a 9month old baby, he wakes me right up! 🙂

  • Kelynnma
    February 12, 2016 at 12:12 am

    I’m an early riser, usually lol! I try to wake up at 5:30 and have a banana on the way to the gym to start my day. It helps when I blast music, it wakes me up and puts me in a good mood.

  • Lauren
    February 11, 2016 at 1:49 pm

    I am a morning person. I always try to have some sort of protein in the morning, like yogurt or milk with cereal.

  • LaTanya
    February 11, 2016 at 11:42 am

    I do a protein shake with chia seeds

  • Seyma Shabbir
    February 10, 2016 at 7:43 pm

    I am a late riser but I still love breakfast. I love eggs, bread, grits and OJ or tea.

  • Tonya Atkinson
    February 10, 2016 at 5:14 pm

    I wake up at about 10:30 to 11 o’clock each morning. I drink a glass of water and eat either raisins or half a banana. I walk my dog for about 20 to 30 minutes each morning.

    • Shannon
      February 15, 2016 at 9:06 pm

      That sounds like a great routine!! 😉

  • Will G
    February 10, 2016 at 4:57 pm

    I am an early riser. I normally have a bowl of cereal and when I get to work enjoy a couple cups of coffee.

  • Brooke
    February 10, 2016 at 12:52 pm

    This is great. Planning is definitely essential to being successful in eating healthy. I would love to hear more about how you plan. Do you create meal lists for each day of the week? Is it just a matter of thinking about the week ahead and purchasing the right supplies at the grocery? This is an area I really struggle as well, would love to read more about your tips on simple planning for simple healthy eating.

    • Shannon
      February 10, 2016 at 2:58 pm

      Tuesday I do my grocery shopping. Some weeks are better than others with my list preparation. But, when I do prep, and have it written out in a calendar for my kids to see, it’s easier to stick to it. Plus, in the morning when I am getting ready for the day, it’s in front of me! I know that I need to pull meat out around lunchtime to have it thawed by dinner, etc. I never get down on myself though when I don’t plan. Life is too short and I am doing the best I can. I mess up, just like others do. 🙂 It’s A.O.K. I just try harder the following day. My best tip for you and myself is to write it out though and set at least one day a week to get the essentials for your meals. Sure, fruits and veggies need to be purchased probably 1 or 2 more times throughout the week, but it’s a start. We have to start somewhere!! 😉

  • Trisha Burgess
    February 10, 2016 at 11:44 am

    I’m an early riser and start my day with oatmeal. Mentally it sets me up for the day thinking I started with something good for me!

  • Vera K
    February 10, 2016 at 8:12 am

    Well I must say I start the day off right nutrition-wise. I have a smoothie with 18 natural healthy ingredients. Generally during the day I make less spectacular food choices but I start each day right!

    • Shannon
      February 10, 2016 at 2:40 pm

      Ha! Well, that is a good start! Good for you 🙂

  • Steph Mabry
    February 10, 2016 at 2:25 am

    Smoothies full of protein powder are how I get going! Nice and sweet and keep me full until lunch.

  • Cynthia R
    February 9, 2016 at 9:56 pm

    I eat a cheese stick. Proteins and fats are way better for you than sugary grab foods like cereal or cereal bars or yogurt.

  • Austin Baroudi
    February 9, 2016 at 6:00 pm

    I wake up an hour before my daughter and have everything set up before she gets up so there’s no rush or hassle.

  • Rust
    February 9, 2016 at 3:49 pm

    I’ve been not a morning person my whole life and then I hit 50 and my body decided I needed to sleep at 10 30 and wake at 6. To my surprise, I like this new way of doing things! So, I went with it, including eating a rounded breakfast most mornings, early. Overall, I feel my health is better and so is my outlook.

    • Shannon
      February 10, 2016 at 2:42 pm

      I wish I could get up early!! I know that I would get so much more done. That’s my goal for this year! 😉

  • Sadie B.
    February 9, 2016 at 11:09 am

    I love to start my morning with a couple eggs. You can make them so many ways and the protein keeps you full longer.

  • Heather Hayes Panjon
    February 9, 2016 at 10:06 am

    I’m A Early Riser, I Usually Have Breakfast Prepared The Night Before And Ready To Grab In The Morning. I Like To Stick To A Schedule, It Really Helps Me Start My Day Off Right.

  • Jennifer Rote
    February 9, 2016 at 8:50 am

    I start the morning with some oatmeal. Fills me up and has protein in it.

  • Holly Thomas
    February 9, 2016 at 6:48 am

    I wish I had words of wisdom to share, I need suggestions myself.

    • Shannon
      February 10, 2016 at 2:52 pm

      Bookmark this post and come back. There are some great ideas here so far!! 🙂

  • Terra Heck
    February 9, 2016 at 4:05 am

    The first thing I do to start my day is pray. I usually give myself an hour after I get up for “me time”. That way I don’t feel rushed and stressed over starting the day in a hurry. Thanks.

    • Shannon
      February 10, 2016 at 2:43 pm

      I definitely need to MAKE more me time. Good for you!

  • Amanda Alvarado
    February 8, 2016 at 10:57 pm

    I am not a morning person but yet I am up by 5:30am, Mon-Fri. We start off the morning with smoothies. I put in the spinach/kale mix, blueberries, blackberries, raspberries, strawberries and chia seeds then hubby comes out and finishes them off with yogurt, milk and a banana. I also take a yogurt to work with me and eat that too before I have to teach. Dd gets a real breakfast at school (free breakfast) and hubby usually makes so with the smoothie until lunch (unless they stop and get tacos on the way to work/school but that is only once a week).

  • Jenn H
    February 8, 2016 at 10:11 pm

    gosh im such a last minute rusher. i like pre measuring smoothie ingredients into the blender and throwing it in the fridge the night before, pour rice milk in and good to go in the morning! makes sure i actually remember to eat!

  • Steven weber
    February 8, 2016 at 9:52 pm

    I always start off with some good stretching.. a nice hot shower and a good breakfast always involving milk!!

  • Angela W
    February 8, 2016 at 9:33 pm

    I wake up before my children so I can have time for myself. I drink green tea, exercise, read, etc.

  • Sarah Hayes
    February 8, 2016 at 8:48 pm

    I like to wake up as soon as I can, before my daughter wakes up, so I can get my workout in. Then I have my protein shake. in a couple hours Ill have a yummy breakfast of eggs and other yummy food. its so nice to have this time to myself first thing in the morning. I like steel cut oats and a boiled egg also.

    • Shannon
      February 10, 2016 at 2:53 pm

      This sounds like something I’d love to add to my schedule. Thank you!!

  • Ellie Wright
    February 8, 2016 at 8:19 pm

    I love to start my day with a warm bowl of oatmeal- made with milk – and a cup of tea.

  • Natalie F
    February 8, 2016 at 8:02 pm

    I am usually an early riser and I like to get a nice 2 mile walk in before the day starts.

    • Shannon
      February 10, 2016 at 2:44 pm

      Good for you!! That’s awesome 🙂

  • Thomas Murphy
    February 8, 2016 at 7:27 pm

    I have coffee and a bagel when I wake up.

  • Amanda P
    February 8, 2016 at 6:54 pm

    I typically don’t eat breakfast because I am never hungry in the mornings. I do like to wake up a bit later (8am) and it feels nice to be able to sleep in!

  • Maryann D.
    February 8, 2016 at 6:54 pm

    I get up really early for work. I like to be up before everyone else so I do not have to rush. I have a cup of tea and then when I get to work before 7AM I have a bowl of oatmeal or yogurt and nuts for breakfast.

  • ken ohl
    February 8, 2016 at 5:19 pm

    I get up early so I don’t feel rushed and I must say I have a donut everyday on the run for breakfast it works for me.

  • Kristen
    February 8, 2016 at 4:12 pm

    I am not an early riser by choice, but if I have somewhere to be I try to get up early anyway because I don’t like being rushed. Breakfast is usually eggs or oatmeal….unless I don’t have time, then maybe it’s yogurt or a banana.

  • Kim Henrichs
    February 8, 2016 at 3:52 pm

    I am an early riser and I LOVE breakfast. On my workdays I usually take with me homemade granola bars or overnight oats, sometimes muffins. But I do love a healthy breakfast!!

  • katie
    February 8, 2016 at 3:08 pm

    I’m usually up by 7am and for breakfast I have smoothies with greek yogurt or egg whites scrambled with some cheese and toast.

  • Patricia
    February 8, 2016 at 2:43 pm

    I attend a group fitness class at 5:30 in the morning. I find that I am a much happier person when I can exercise first thing in the morning. I also enjoy breakfast with my kids before they go off to school. I usually have egg whites.

    • Shannon
      February 10, 2016 at 2:45 pm

      That is so wonderful! I need to start doing the same 🙂

  • Lisa E
    February 8, 2016 at 1:57 pm

    I always eat breakfast no matter what – your body needs energy!

  • Janet W.
    February 8, 2016 at 1:21 pm

    I’m definitely an early riser. I like to get my day started early and get my tasks done as soon as possible so I can take the weight off of myself and enjoy the rest of my day. I typically start my day with a bowl of raisin bran crunch.

  • Dawn Monroe
    February 8, 2016 at 1:16 pm

    I’m not a good person to give tips because I rarely eat breakfast. I try to have fruit or the store bought granola bars available.

  • gala
    February 8, 2016 at 12:47 pm

    I go to bed before 10, so I get a solid “chank” of time before new day starts. Also it has to be really dark in our bedroom.

  • Marsha C
    February 8, 2016 at 12:41 pm

    I’m up at 5:55 each morning so I can take my husband to work. I drink 16oz of cold water before we leave the house. I read that it helps your body wake up and gets your metabolism going. I don’t really get a chance to eat until 8:00, but then I reach for hard-boiled eggs, scrambled eggs with spinach, or overnight oats. Filling and yummy!

    • Shannon
      February 10, 2016 at 2:46 pm

      Oohh, I’ve never heard that before about the water. I NEED that lol!!

  • Lyndsey R.
    February 8, 2016 at 11:28 am

    I am a late riser although I am hoping with my new plan to be more healthy overall this changes a bit. I have lost 16lbs in 1 month so far, pretty darn proud of that! I’ve been eating a hardboiled egg and avocado in the morning to help jump start my day! Thanks for this chance.

    • Shannon
      February 10, 2016 at 2:47 pm

      Oh my goodness, CONGRATULATIONS!! That is wonderful!! 🙂

      • Lyndsey R.
        February 11, 2016 at 2:34 pm

        Thank you!

  • Gina M
    February 8, 2016 at 11:27 am

    I am an early riser, so I like to have something easy for me to eat first thing in the morning. I get my morning protein by adding milk to my granola cereal, or eating protein-packed greek yogurt.
    Thanks for the chance to win!

    wildorchid985 at gmail dot com

  • Pam C.
    February 8, 2016 at 11:14 am

    My best advice is getting up at least 1 hour before everyone else. It took me a long time to start doing this because I am not a morning person, but I desperately needed time to start my day with quiet time (prayer and Bible study) and then to simply plan the tasks I needed to do that day (at home). Developing this habit has been a life-enhancing for me.

    • Shannon
      February 10, 2016 at 2:47 pm

      I definitely need to do this!