By Virginia Parsons, MS, CCHT, CTLC |
How often do you find yourself rushing out the door early in the morning and forgetting to eat breakfast? You’re not alone. Breakfast is one of the most frequently skipped meals in America. However, it might be worth your time to pause and understand just what happens to your body when you skip this very important meal… or when you grab a cup of coffee and a sweet roll on your way to work to feed your appetite.
What is breakfast and why is it so important? Breakfast is the “breaking of your fast”. Typically breakfast comes after 10-12 hours of not eating. Your metabolism has slowed down during sleep. Breakfast is a signal to your body to wake-up your metabolism and gear up for the day. When you skip it, your metabolism stays stalled out, your blood sugar stays low, you have less energy, and you crave junk foods as a “pick me up.” When you eat a healthy breakfast containing lean protein and fiber rich foods, your blood sugar gradually rises to normal levels; your metabolism picks up and puts you on track for even energy levels throughout the rest of the day.
It’s a myth that if you skip breakfast calories, you’ll lose weight. Actually, the opposite is true. People who skip breakfast, tend to eat more calories throughout the day than those who eat breakfast. Studies indicate that those who skip breakfast consume more calorically dense food, have higher cholesterol levels, and greater insulin resistance than those who eat breakfast.
You may have heard the saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” There’s truth to this saying. Research shows that calories eaten early in the day provide greater satiety than the same calories eaten later. Also, people who eat more calories earlier in the day consume fewer total calories throughout the day. When large meals are eaten later in the day, they are less satisfying and more calories are consumed. Moreover, eating breakfast has been consistently correlated with healthy weight and longevity.
How do you work this important meal into your hectic morning schedule? First of all, coffee and doughnuts do not constitute a healthy breakfast. Neither do most cereals, bagels, or muffins. It is best to eat high quality protein, and fiber-rich, low-glycemic carbs that won’t spike your blood sugar.
Protein shakes can be delicious and satisfying. One of my favorite breakfasts is a protein shaking blended with fruit and ground flax seed and powdered greens. Try blending in a Clementine or tangerine to create an orange creamcicle. Add some instant coffee for a latte flavor. Mix in some nut butters (almond or macadamia are very tasty). Have fun experimenting with the ingredients. These are quick to make and you can drink them on your way to work.
Another idea is to mix plain, unsweetened yogurt with berries, ground flax seed and chopped raw nuts.
You can whip up scrambled egg breakfasts in 2-3 minutes. I love to quick cook fresh baby spinach in a tsp of olive oil or butter; then add the scrambled eggs and any other veggies I have left over for a quick breakfast.
Hard boiled eggs are ready to go along with a piece of fresh fruit.
Most cereals are too refined and spike your blood sugar. However, a whole grained cereal with some chopped nuts and fresh fruit can start your day off well. The key is to make sure it is WHOLE GRAIN and no sugar added!
The same holds true for oatmeal. Instant and quick oats will raise your blood sugar quickly. Try some steel cut oats with berries and chopped raw nuts. This takes longer to cook, so you may want to prepare it the night before.
You might also create your own breakfast wrap variations. Whole grain wraps stuffed with left over chicken, turkey, meat or cheese and left over veggies. Or lettuce wraps with hardboiled eggs and sliced peppers. Or turkey slices rolled and stuffed with avocado and tomatoes.
Let your imagination create quick, healthy breakfasts for you and your family. Everyone will be healthier, happier, and more productive throughout the day. As an extra bonus, you may discover some of those unwanted pounds slipping away!
References:
1. American Journal of Clinical Nutrition. 2005 Feb:81(2) 388-396.
2. Ultra-Metabolism. Hyman, 2006
3. Dare to Lose. Lieberman, 2002
For more info, call Virginia Parsons at 775-850-5823.
