We have all heard that breakfast is the most important meal of the day. Well who finds this to be true? Me, me me me!!!
What would make one meal so different than another?
Well when you wake up your blood sugar levels drop and your brain is saying “feed me”, yes your brain does actually talk to the rest of your body.
Let’s say you are in a rebellious mood and decide not to listen to your brain and stomach of course. You go on through your morning probably not as productive as you could be. You have trouble concentrating, you are not as awake as you could be and you are ravenous by the time lunch comes. As well as upsetting your stomach, you are also upsetting your metabolism. When you go hungry for long periods of time, your body thinks that you are starving and will hold onto any calories that it has instead of expending them (which burns calories). Your body will retain any calories you may have in order to last until the next time that you eat, which slows down your metabolism.
Breakfast helps with weight control by increasing your metabolism. If you skip breakfast, you are also a lot more likely to over eat during lunch and or snack on unhealthy options before lunch.
There have been many studies which prove that a healthy breakfast helps concentration and productivity especially in school-aged children.
Three main reasons why people skip breakfast
- Wanting to cut back calories.
- Too time consuming
- Not able to eat in the morning.
1. Leaving out breakfast to help with weight loss does not work and not effective for weight loss. As I mentioned above it will lower your metabolism. Get rid of this excuse ASAP.
2. Too time consuming. It can be if you are making french toast with hollandaise sauce. Keep reading and I will give some great tips and recipes to make breakfast a 1,2,3 event.
3. Not able to eat in the morning. If you are having a hard time stomaching food in the morning, think of it as am acquired taste, like beer and red wine! Start slowly then work your way up. Try eating some small and bland like a piece of whole wheat toast, or a glass or orange juice. Eventually you will find it easier to eat breakfast.
What makes a good breakfast
A good breakfast, like any meal is well balanced. It includes all 3 macro nutrients (carbohydrates, protein, fat) and as many vitamins and minerals as possible from fruits and or veggies. Try to choose carbohydrates that include whole grains like high fiber/low sugar cereals and oatmeal. Creating a well balanced breakfast may seem like a lot of cooking (especially during the work week), but I assure you it really isn’t with a little planning. Eating a well balanced breakfast will keep you satisfied until lunch, which will help you to not over eat during lunch and or snack on junk before lunch.
What you can do the night before
- Make some hard boiled eggs. They can be stored up to 1 week if they are covered in the refrigerator! Eat 1 -2 2/3 times/week. Read my post Tribute To eggs to learn about the benefits
- Add some high fiber/whole grain cereal to a baggie and grab a fruit on the way out
- Baggie full of healthy nuts such as almonds, walnuts and pistachios
- Overnight Oats! My favorite!
Overnight oats is oatmeal without the cooking. To cook oats you would normally use the stovetop or microwave to get the oats to absorb the liquid. For overnight oats you mix the liquid with the oats overnight so in the morning they are soft. Oatmeal is wonderful for you. Check out the fiber and protein content!
If you do not like oatmeal, you probably have not had oatmeal cooked correctly. DO NOT use water, it will not taste good. When I first met Matt he told me he did not like oatmeal because he only had it made with water.
It’s OK Dempsey, he likes it now!
There are many varieties of overnight oats. Here is my favorite
Soy blueberry and banana overnight oats
- 1/2 cup of regular rolled oats (instant have more sodium)
- 1/2 cup of soy milk (plain or vanilla)
- 1/4 cup of plain yogurt
- 1 T cinnamon
- 1/2 cup of fresh of frozen blueberries
- 1/2 banana chopped
Here are some healthy breakfast ideas when you have time to cook
- Healthy Omelet loaded with veggies and a side of whole wheat toast
- Oatmeal made with low fat milk topped with fruit
- Yogurt topped with granola and fruit. Limit the amount of granola you put on your yogurt, many granola’s have a lot of calories. Also sticking to plain non fat or low fat yogurt is ideal instead of the flavored ones. Next top you have flavored yogurt check out the sugar content, it will be higher than you think. Also flavored fat free yogurt generally has more sugar than low-fat yogurts.
- Whole grain pancakes with fruit. One brand of pancake mix that I love is Arrowhead Mills. They have so many different types of mixes.
If you read my previous post you probably realized that coconut baguette french toast is not the most healthy breakfast, which is correct. However, there is nothing wrong with enjoying a ‘not so healthy’ breakfast every once in a while. Even though it may have had more fat and sugar than most other breakfast meals that I eat, I knew that it was still better than eating out. I knew what ingredients I was using, and I was able to control the amount of butter and sugar that I added.
I hope I was able to spread my knowledge about the benefits of breakfast. Remember eating a healthy breakfast does not have to be nuisance, with a little planning we can all have a healthy day!