Harvard physician Monique Tello is very put off by the typical American breakfast, and it's easy to see why. "To the cells in your body, a bowl of cereal or a bagel, or a piece of toast, or a muffin are all no different than a dessert," she wrote in a Harvard Health post, as reported by Business Insider. "When I look at the typical breakfast food offerings at many restaurants, supermarkets, and food trucks, and I think about the health of our nation, I want to cry."
She goes on to explain how "processed carbohydrates and sugars cause blood sugar and insulin levels to rise" and that the insulin ushers all that sugar into your fat cells, "where it becomes stored energy, also known as body fat." Instead of opting for the typical refined carbohydrate–laden breakfast, which she claims "will make you sick, one way or another," Tello swears by a simple combination of berries, Icelandic-style yogurt (which means protein rich), and a mix of nuts, seeds, and rolled oats.
"I'm a working mom. I take the train into work. I need something quick, easy, and transportable," she explains. "Plus, it needs to be budget-friendly, and must hold me over for a number of hours. So, I put together a quick, easy fruit/yogurt/grain/nut bowl every single day." The fruit offers fiber and natural sugars, the nuts contain healthy fats, and the yogurt offers protein. "A low-sugar yogurt will leave us feeling more satisfied, for longer," she adds. "We won't get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs)."
This breakfast is a wellness lifestyle trifecta; it's healthy, easy to make, and totally Instagram-able. If you're particularly rushed, make this fruit/yogurt/grain/nut meal in a mason jar. Stash it away in your bag to eat during your morning commute or between meetings at work.