Ok, I will desperately try not to sound like your mother when I say…”Breakfast is truly the most important meal of the day”. (ugh..didn’t do so well did I?) Well, let me clarify, and hopefully move you to take a look at your own a.m. habits & see if minor “tweaks” in your morning routine may have you feeling more energetic throughout the day…and maybe even lose a few pounds. First of all, let’s take a look at why it’s so important. If you recall, from past articles, we looked at the importance of several small meals throughout the day. When we eat 5-6 complex carbohydrate/protein balanced “mini-meals” each day, we can effectively “stoke” your body’s furnace all day, keeping the metabolic rate high and blood glucose levels steady. Research now shows that when we go for long periods of time without eating, our body actually goes into a “hibernation” stage, burning calories at a much slower pace. While you are sleeping, your body is storing the sugars from the foods you have eaten the night before in the form of glycogen. This glycogen is used for fuel & gives you bursts of energy. If you skip breakfast, the body uses this stored glycogen…you will basically run out of gas. If you skip breakfast, your blood sugar begins to bottom out, which begins the roller coaster adventure with your blood glucose and insulin levels. In fact, the latest research shows that those who skip breakfast are 37% more likely to become diabetic!! If you skip breakfast, you will most likely find that within a couple of hours your concentration levels are becoming dull & you tend to become more irritable. This is because your brain needs fuel..and your fuel stores are depleted.
Many people point to the reasons for not eating breakfast as either they are trying to lose weight or not enough time. Well, studies have shown that people who skip breakfast are more likely to eat later in the day..many times choosing less healthy, high fat, high sugar choices…poor choices made out of a “panic-hunger” mode. (poor planning!) Sometimes by skipping a.m. meals, by the time lunchtime rolls around, they are so ravenous that they again make poor choices or eat twice as much!!..So again, if weight loss is the key…5 mini-meals (not 3 meals & 2 snacks) a day is still your healthiest and best approach…and ALWAYS have breakfast.
The second reason for not eating breakfast is usually also the #1 reason for making poor choices for breakfast. Don’t let the cereal industry’s billion dollar marketing campaigns warp what you know to be true. I have to admit, many manufacturers are producing some great products that you will find in the cereal isle of your local grocery stores. But, take a close look at what you are consuming for the first meal of the day. Your body has just spent 10-12 hours in “starvation” mode. Your blood sugar has dropped & your systems have slowed down. At this time of the day, especially, your body needs good nutrients, along with a slow burning carbohydrate (oats, millet, buckwheat for example) and some protein. If you look at many of the breakfast options we have grown accustomed to, you will find high fat, high sugar, high simple carbohydrate choices such as sugar laden cereals, pastries & (ugh) donuts. Think about what you are starting your day with! Great cereal choices can be found. The important part is for you, the consumer, to understand what your body needs & learn to read labels to find the best choices. Look for “whole grain” ingredients. Make note of added sugars (avoid them!!) & added ingredients that you are unsure of—mainly look for the sugar & fiber content. Ideally, the best choice in breakfast cereal is high fiber, low/no sugar.
So, with the understanding that we are all looking for convenience, I have a couple of ideas & even a yummy recipe I will share with you.!! Here are some quick & easy breakfast options:
· 1 serving of a whole grain warm cereal (the whole grains make it a slow burning carb) & 2 hard boiled eggs (ideally pitching the yolks)
· 3 egg whites scrambled (in a rush, whip them up in the micro wave) & salsa
Oatmeal is always a great source for slow burning carbohydrates to carry you through the morning. 2 issues…Many people prefer their oats sweetened…and many of the “instant” choices are loaded with added sugars. Well the following combination is something that takes all of this into account. This is a recipe I love & many of my clients have found great success with the convenience & perfect balance it offers. It is a mixture that makes 3-6 servings. It can be stored for several days and eaten hot or cold. It has the perfect combination to get you off to a good start in the morning.
Marianne’s Breakfast Concoction
(aka. Goop)
In large bowl, combine the following:
3 cups old fashioned oats
Cover with water & microwave for 3 minutes
Add 1 bag of thawed frozen “mixed berries”. (try to find an assortment that contains raspberries & blueberries in the mix)
Add 4-6 scoops of vanilla protein powder (to taste)
Add 3 tbsp. Of ground flaxseeds
Mix these ingredients together. Bowl can be stored, covered in the refrigerator. I prefer the “concoction” cold, while others that I know prefer to warm it up before indulging.
This also makes for a great late night snack, when you are trying to “behave” but have a craving for something sweet. (just remember to only take approximately ½ cup serving size)
So, for a better morning, a better focused day & for your overall better health, don’t skip breakfast. Remember, think about what you are fueling your body with. Eat foods that will help your body be the best it can be. Always attempt to get a good balance between complex carbohydrates (fruits, vegetables or whole grains) & lean protein each meal…..especially breakfast!
Be good to yourself!
Article by our Club Fitness Nutritionist Marianne Miller
