Good Morning

Breakfast is the most important meal of the day. I’m sure you’ve heard that before. But it is true. In order to get the day off right, you need to kick start your body with energy. Studies have suggested that breakfast is perhaps the single most important meal of the day as everything else that follows builds on it. You’ve just gone approximately 8 hours without a meal. Breakfast provides the body with the energy to get going in the mornings. With the right ingredients, breakfast can help you achieve your health needs for the day. Yet, it is always the meal that is overlooked and ignored due to the morning rush to get out the door and to work or school.

Having a balanced breakfast that consists of 500 calories is a must. This will ensure that your body is satisfied enough to start your day and replenish what is lost during sleep. It should also include sufficient protein to nourish and build your muscles. Carbohydrates must also be enough to provide you energy to get you to lunch.

Having a cereal as part of your breakfast is a beneficial choice. The cereals available today are a lot healthier than those years ago. They contain added whole grains, calcium and vitamin D. They are intentionally made to have reduced sugar as well as lower amounts of calories. Electing to eat a good cereal in the morning allows you to consume less fat, less cholesterol and more fiber. As a result, improving your nutrient content in your body.

A high protein breakfast is also important for giving you energy and helping with weight loss. Extra protein at breakfast will help you feel fuller, longer preventing mindless snacking before lunch. This is because high protein foods take you longer to digest. The stomach empties more slowly and you will feel fuller longer and get hungrier later. Eating protein at breakfast will also reduce food cravings.

Here are some good breakfast ideas for a rushed morning:

  • Peanut butter and a banana
  • Almond butter and an apple
  • Low sugar protein bar
  • Protein smoothie with fruit and yogurt
  • Hardboiled egg and an orange
  • Greek yogurt, no sugar added
  • Turkey bacon and a pear

Breakfast can be seen to be related to your mood for the day. In studies, it was shown that breakfast eaters were more sociable, more alert, happier, better memory and cognitive function when comparison to those who remain hungry in the mornings. Studies of children who ate breakfast daily showed that these kids performed better at school, had better grades and had less tardiness and absenteeism from school.

If you begin your day with a nourishing and satisfying breakfast, you will be less likely to eat between meals and, in particular, to be drawn to high calorie, high sugar foods for energy. Breakfast is not only for those aiming to lose weight, it is vital for good health in general. In fact, eating breakfast is critical in preventing heart disease, avoiding obesity, and staving off diabetes.

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Quick Breakie

Breakfast is the most important meal of the day and definitely should not be skipped. Eating breakfast in the morning helps to level off a person’s blood sugar, thus curbing their appetite throughout the remainder of the day. It gives the energy required to get you started. Morning can get very hectic, but it only takes a second to grab a quick meal to start your day out right.

Here are a couple of fast breakfast options:

  • There are many low carbohydrate nutritional bars available that not only taste good, but are high in protein and also low in fat and carbs.
  • Nuts are also an easy food to grab and go. They are an excellent source of protein as well.
  • Grab a bagel with a little bit of cream cheese and some smoked salmon. A great breakfast that you can eat on the run.
  • Make some fresh muffins ahead of time that way you can just grab one in the morning on your way into the office. Try healthier options like oatmeal/walnut, poppy seed and apple.
  • Try some fresh fruit on top of cottage cheese or yogurt. Full of protein to get you going.
  • Prepare some boiled eggs the night before and store them in the fridge. They are quick to just grab in the morning and head out the door.
  • If you are really in a big rush, a simple protein powder shake can get you going quickly while also giving you some energy to get the day started. It’s fast, easy and very convenient when you have little time in the morning.

Easy Breakfast Recipe: Apple and Nut Butter Sandwich
1 whole-grain sandwich thin
1 tablespoon natural peanut or almond butter
1 small apple, sliced.
Choose a sandwich thin with fewer than 100 calories and at least 3 grams of fiber. Spread nut butter on half of the bread. Top with apple slices and the other half of the bread. Enjoy.

When you wake up in the morning your body has been fasting, going without food during the hours while you were sleeping. Breakfast (break the fast) provides the body and the brain with the energy needed to function. Adding breakfast to the day is easy; just make a few adjustments to your schedule, plan ahead, and grab-and-go with some of the ideas above.

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Shed Pounds by Eating Breakfast

Fat loss is on the top of many people’s lists these days. People will try all sorts of weight loss programs only to be disappointed with the results. Trend diets may give quick results but they are not a long term solution to weight loss. Still the most effective way to successful weight loss is eating a well balanced diet including a healthy breakfast. It’s true when they say breakfast is the most important meal of the day and here are the reasons why.

Before delving into the facts, let’s just take a look at the definition of breakfast. Breakfast comes from the words breaking of fast. You might ask, “When did I fast?” The answer is, from the time you went to sleep until the time you woke up. So, how can breakfast actually help to lose weight? When you skip breakfast, you’re more likely to crave food later in the day and make poor food choices. When hunger hits unexpectedly you will be tempted to snack or eat fast food which is high in calories, sodium and fat.

If we think about the way our bodies store and use calories you’ll understand why it’s important to start our day with a proper meal. We burn most of our energy during the day while we’re at work or at play. Our bodies need to use the calories from what we’ve consumed to exert the energy. By eating when we wake up we’re able to use those calories throughout the day. As our day winds down we need fewer calories. In Western cultures we typically eat our largest meal in the evening. However, consuming most of the calories at the end of the day is counterproductive. We don’t burn as many calories during our sleep as we doing being active during the day. The calories we don’t burn off at night stay in our system and eventually turn into fat. Therefore, it makes more sense to eat are largest meal in the morning, a slightly smaller meal at lunch and an even smaller one in the evening.

It’s not just about having breakfast. The foods you choose to eat are also important when trying to lose weight. The best breakfast options include protein, carbohydrates and healthy fats. Foods high in fibre are also a good choice. An example of a well balanced, healthy breakfast is a hard-boiled egg, whole grain toast with peanut butter and a piece of fruit. Yogurt with almonds or another unsalted nut is also a good choice. In the colder months oatmeal with fruit is a great options as it warms you up and makes you feel full for longer. Although it’s not a great choice to have every day, fried eggs and bacon can be enjoyed every once in a while.

If you’re rushed in the mornings and don’t feel there’s time to start your day with a healthy meal there are some other alternatives. A smoothie made with low fat milk, fruit, yogurt and a little protein powder is great for someone on the run. Another option would be to grab a protein bar on the run. Choose one that has a normal level of protein and not something overloaded with protein. Also, read the labels and avoid the bars that have a lot of added sugar or artificial flavors. If you have the time there are many recipes out there for you to make your own protein bars. That way you know exactly what’s going into them.

Speak with any dietician or nutritionist and they will all say that breakfast is extremely important for weight loss or maintaining a healthy weight. Make a good start and you’ll be pleasantly surprised when you start to lose the weight. You’ll also notice that you’ll be making healthy food choices throughout the day.

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