Don’t Sabotage Yourself by Skipping Breakfast
We have been told since we were young that breakfast is the most important meal of the day. (I can sense the eye roll from those of you who don’t prefer, don’t have time, or don’t like to eat breakfast). I am hopeful that this short post, which includes an easy, tasty recipe, will encourage you to give breakfast a chance.
Think about it, by morning, our bodies have been without food for likely 8+ hours, depending on your meal/sleep schedule. This fast is important for the rest and repair of your digestive system. Food is fuel for your body and brain, and so by this point blood sugar (fuel) level is usually on the low side. Starting the day with a healthy, balanced breakfast helps you to get your blood sugar on track to be balanced throughout the day. Balanced blood sugar levels lead to balanced energy, focus and productivity, minimized cravings and improved satiety (the feeling of being full, or satisfied) – an important combination for feeling your best and managing weight. Kids who don’t eat a healthy breakfast are more likely to eat junk food during the day and have a harder time focusing at school.
A common obstacle for my clients is not having adequate time for breakfast. There are ways around this, including prepping breakfast the night before (or for a few days in advance), choosing a healthy “grab and go” breakfast such as Greek yogurt mixed with berries and chopped nuts, or a carefully selected protein bar with an apple, and setting the alarm clock 15 to 30 minutes earlier for breakfast.
Another common reason I hear for skipping breakfast is “why eat breakfast if I am not hungry and I am trying to lose weight anyway?”. Not eating breakfast will almost surely backfire on your good intentions to manage weight. In fact, plenty of studies show an association between skipping breakfast and overweight/obesity. The National Weight Control Registry reports that 78% of people, who have successfully lost and sustained a healthy weight, eat breakfast every day. When we skip breakfast, we miss out on vital micro and macronutrients needed for our bodies to function properly and optimally. Because of the resulting lack of satiety related to inadequate nutrient intake, and imbalanced blood sugar mentioned above, skippers are more likely to eat high calorie/high sugar/high fat snacks than their breakfast-eating counterparts. Additionally, as many of us have experienced at some point, once we get really hungry (which can result from going too many hours without eating), it’s difficult to make a healthy choice and to stop eating at an appropriate level of satisfaction.
What if you don’t like breakfast foods? It’s perfectly acceptable to choose non-traditional breakfast items in the morning. The recipe for a healthy breakfast is one that is balanced with whole grains and/or fruit, lean proteins, fiber, and healthy fats, and is consumed within approximately one hour of waking. Ideally you want your breakfast to provide a significant portion of your total calorie intake for the day. Skipping breakfast and then eating a larger portion of your calories into the evening can spike your insulin level at night, making fat burning a challenge.
You deserve to feel your best, to have high energy, to minimize cravings, to be focused and productive during your day, and to set yourself up for success with weight management. If you currently are not a breakfast eater, give yourself a good start by committing to eating a healthy breakfast most days of the week. Try this recipe that combines flavorful seasonings with whole grains and veggies for fiber as well as eggs and cheese for protein. It’s a simple recipe that can be made ahead of time and reheated for a quick, hot, healthy breakfast. Enjoy!
Post by: Avril Rowerdink, RD, LDN, CES
*At Anne Till Consulting LLC, we know that there is not a “one size fits all” when it comes to nutrition recommendations. We provide individualized guidance and collaborate with our clients to design meal plans based on clients’ goals, needs and preferences.
Healthy Start Breakfast Bake
A quick and easy delicious breakfast option, which can be prepared in advance and heated quickly to give you a great start to your day. Serve along side a few slices of fresh avocado or fresh fruit.
4 Large Eggs
1/2 Cup Cottage Cheese, Low Fat, (or use reduced fat Feta cheese)
1 tsp. Basil, Dried, Ground
1 tsp. Oregano, Dried, Ground
1/4 tsp. Salt, Table
1 tsp. Hot Pepper Sauce, to taste , optional
2 Small Zucchini with Skin, raw, grated
1 Cup Whole Rolled Oats (Old Fashioned)
1/4 Cup Cheese, Shredded Parmesan
- Preheat the oven to 350 degrees.
- Spray an 8×8-inch baking pan with olive oil spray. Set aside.
- Using a mixer, beat the eggs, cottage cheese, basil, oregano, salt together until well blended, 30-60 seconds.
- Stir in grated/shredded zucchini and oats. Pour into the prepared baking dish. Sprinkle with parmesan cheese and bake for 30-35 minutes until lightly browned.
- Serve with hot sauce to taste, if desired,
Note: 1/3 cup sun-dried tomato strips, in oil, (well drained) can be added with the zucchini and oats in step 4 if desired.
Recipe modified from: 150 Healthiest 15-Minute Recipes on Earth Book
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