Welcome to my blog. Today we are going to talk about the one thing everyone has heard of …Breakfast! Yes, you know the one that’s the most important of the day. Well, we are going to explore why breakfast is important, and what are the health benefits of eating breakfast, and I will give you a couple of recipes that you can try at home to stay happy and healthy. Because if breakfast is really the most important meal of the day, it should probably be the best for you, too!
There’s no doubt or question that what we have for breakfast helps set the stage for the rest of the day. We are so dependent on this meal for a much-needed energy boost, meant to get us through until lunch, (sometimes). While dashing out the door for work or school will often dictate how much time and thought we devote to breakfast.
Now the Why?
As the name implies, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness throughout the day. Glucose is broken down and absorbed from the carbohydrates you eat. In addition to glucose, breakfast also provides other essential nutrients required for good health. The body stores most of its energy as fat. But your body also stores some glucose as glycogen, most of this is stored in your liver, with smaller amounts in your muscles.
During times of fasting (not eating), (ex. overnight), the liver breaks down glycogen and releases it into your bloodstream as glucose to keep your blood sugar levels stable. In the morning, your glycogen stores are low and once your body depletes the glycogen that is stored your body starts to break down fatty acids to produce the energy it needs. But without carbohydrates the fatty acids are only partially oxidized, which can reduce your energy levels.
Research shows that breakfast eaters tend to be more physically active in the morning than those who don’t eat until later in the day.
Breakfast foods are rich in key nutrients such as folate, calcium, iron, B vitamins and fiber. Breakfast provides a lot of your day’s total nutrient intake. In fact, research also shows people who eat breakfast are more likely to meet their recommended daily intakes of vitamins and minerals than people who don’t. Essential vitamins, minerals and other nutrients can only be obtained from food. People who regularly eat breakfast are less likely to be overweight or obese. Research is ongoing as to why this is the case. Sometimes the research doesn’t always agree, so you might have to just eat a small healthy breakfast and see what happens.
I don’t recommend skipping breakfast, however, with that being said, I don’t recommend eating a huge 5 course meal at breakfast either. You have to go with what works for you. I recommend a smaller meal to break the fasting part but keeping it healthy and quick too. So at the bottom of this blog, I will add some recipes that you can try.
Health Benefits
There are a lot of studies that show eating breakfast (especially children) do better in school, improve your memory, alertness, and concentration. Research also suggests that eating a healthy breakfast (healthy is the key word folks!) improves problem-solving skills, and your mood. Also, as stated above, it helps control your weight. Research from the National Weight Control Registry found that eight in ten adults who have maintained a 30 lb. weight loss for a year, eat breakfast daily. Also, Research has shown that eating breakfast helps your heart, digestion, bones, and blood cholesterol levels.
So as a friendly reminder, this research that I have read and that has been conducted is always talking about a healthy breakfast. But I know what you are thinking, what constitutes a “healthy” breakfast? My thought and opinion of a “healthy” breakfast may differ from the research definition of a “healthy” breakfast. So, what does the research say- from what I have read, they suggest whole grain bread, bagels, muffins, fruits and vegetables, eggs, yogurt, whole milk, and hot cereal like oatmeal.
As some of you know from my other blogs, I don’t eat grains, carbs, sugar, gluten, or dairy. So, my perspective is way different. Let me tell you why. If you eat a lot of whole grain muffins, bagels, and bread in the morning for breakfast, it will cause a spike in your sugar levels and it will make you crash before lunch. Also, if you don’t count calories or use a scale to weigh out your food, you have no idea how much you’re consuming, or how many carbs and calories you’re taking in for that ONE meal. My philosophy is that if you don’t have time to really eat breakfast than you’re not going to have time to weigh out your food. You need something healthy and quick and low to medium calories that is not going to make you crash, or ruin your diet and weight loss goals. OK so let’s get to the recipes!
Recipes
Acai Bowl
- 3 1/2 ounces each frozen unsweetened pure acai berry puree
- 1/2 cup frozen banana slices
- 1/2 cup frozen pineapple chunks
- 1/2 cup Unsweetened Coconut milk
- 1 Tablespoon of pure vanilla extract
Strawberry/Banana Smoothie
1 small ripe banana
- 1 cup frozen strawberries
- 1 container (6 ounces) vanilla nonfat Greek-style yogurt
- 1/2 cup orange juice
- 1 tablespoon honey
- 1/2 teaspoon Ground Cinnamon
Blend all ingredients together and pour in a glass and enjoy.
Avocado Toast with Poached Eggs
- 1/2 cup roughly mashed avocado
- 1/2 teaspoon Garlic Powder
- 1/4 teaspoon salt
- 1/4 teaspoon Ground Black Pepper
- 1/2 teaspoon lemon juice
- 4 (1/2-inch) slices Italian bread, toasted
- 1/4 cup thinly sliced radishes
- 2 cups spring mix salad greens
- 4 lemon wedges
- 4 poached eggs
Overnight Chia Pudding with Vanilla and Cinnamon
- 1 cup Unsweetened Coconut Milk
- 3 tablespoons chia seeds
- 1 tablespoon Cinnamon/Sugar
- 1/2 teaspoon Pure Vanilla Extract
I hope you get to try these recipes to start your day off right. I will say the avocado toast and egg was my favorite. I don’t currently eat it now due to diet restrictions, but it is very good. I hope this helps with breakfast ideas, and to understand a little more as to the importance of eating a healthy breakfast. I can always send you some more recipes and maybe some lunch or dinner ideas just let me know. Let me know what you have for breakfast to start your day. I would love to hear from you. As always, thanks for reading my blog and I hope you got something out of it. If anyone needs any help don’t hesitate to shoot me an e-mail.
Remember, You only get one body……….Make the Change!
Take Care,
Darren
Harmony Shift 