Breakfast is one of those meals that you either love or you....well, don't. I happen to love breakfast but it's not just because I like the taste of bacon (even though it is magnificent!). Breakfast is a powerhouse and it is a bandwagon you should be jumping on, if you haven't already.
Imagine trying to drive your car to work with only fumes in the gas tank. You might get there just fine, you might have to coast your way there, or you might end up with your hazard lights on in the middle of the freeway.
Breakfast is your first and most valuable source of fuel for the day. It jump-starts your proverbial 'gas tank' with energy to propel you forward through the many hours ahead of you. Without this initial momentum, your body never gets the boost it needs and thus, struggles it's way hour by hour. You may find yourself foggy-headed, irritable, tired, or less motivated. To prevent this, you must start your day off the healthy way; with a substantial and balanced breakfast.
Before we catapult you into a check-list of wonderful breakfast 'must's', let's first focus on the things to avoid. This list, thankfully, is much shorter. The primary thing you want to avoid is setting your body up for failure by loading up on fast-digesting sugars and starches. The first thing that comes to mind is that iconic over-sized bowl of flaky cereal en-robed in powdered sugar, swimming in skim milk with a banana plopped on top. Well, it sure sounds healthy, doesn't it? All those whole grains, fruit, and milk that's been stripped of any natural nutrition it originally had.. This sugar bomb of a breakfast will surely wake you up.....for about an hour. Then you will slowly feel yourself losing focus, depleting your energy stores, and craving the next sweet snack that you can get your hands on.
Why does this happen? Well, the answer is simple. That 'sugar high' your mom always dreaded you having after you went out Trick-or-Treating for hours....yep, it's a real thing. Your blood sugar skyrockets due to the overwhelming influx of sugar into the bloodstream. Keep in mind, sugars aren't always sweet. Sounds strange, I know. Carbohydrates come in all shapes, sizes and flavors. Your 'everything' bagel, while not sweet at all, is still essentially sugar due to how it's broken down by the body. Now, you've heard the saying 'what comes up, must come down', and the same is true with your blood sugar. This is due to our dear friend, insulin. Insulin's job is to bring that blood sugar back down to healthy and safe levels. Unfortunately, insulin doesn't always know when to stop. In an hour or two (if you're lucky), your blood sugar will inevitably plummet down to levels lower than you'd typically experience after eating a meal. Cue those mid-morning vending machine runs and secret naps at your desk that you thought your boss didn't know about.
The key is to fuel your body correctly. A balanced breakfast in the morning will give you the energy needed to get through your morning as well as jump-start your metabolism. Who doesn't want that? When choosing your morning meal, focus on foods that will keep you full and satisfied longer. Your breakfast should always consist of protein. Protein maintains muscle mass and keeps your tummy from growling for more. Protein is complex and your body has to work to break it down; which is a bonus for you. Some ideal protein choices include eggs, breakfast meats, cottage cheese, plain Greek yogurt, and whey protein for shakes or smoothies. You should pair protein with fiber from fruits, vegetables or complex carbohydrates to fill you up and help you stay that way. Lastly, but surely not least, you can and should incorporate some healthy fats into your meal. Healthy fats are those that naturally occur in nature (think egg yolks, nuts, olive oil, etc) and they help to maintain proper blood sugar levels while combating fat cravings. That should definitely be considered a win-win.
Breakfast should be just as much a priority as brushing your teeth or finding matching socks to wear. You have to make time to put your health first. Prepping your breakfast the night before can expedite the process and relieve you of some A.M. stress. To those racing to beat the clock in the morning; remember, you always have time if you make time.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef
Imagine trying to drive your car to work with only fumes in the gas tank. You might get there just fine, you might have to coast your way there, or you might end up with your hazard lights on in the middle of the freeway.
Breakfast is your first and most valuable source of fuel for the day. It jump-starts your proverbial 'gas tank' with energy to propel you forward through the many hours ahead of you. Without this initial momentum, your body never gets the boost it needs and thus, struggles it's way hour by hour. You may find yourself foggy-headed, irritable, tired, or less motivated. To prevent this, you must start your day off the healthy way; with a substantial and balanced breakfast.
Before we catapult you into a check-list of wonderful breakfast 'must's', let's first focus on the things to avoid. This list, thankfully, is much shorter. The primary thing you want to avoid is setting your body up for failure by loading up on fast-digesting sugars and starches. The first thing that comes to mind is that iconic over-sized bowl of flaky cereal en-robed in powdered sugar, swimming in skim milk with a banana plopped on top. Well, it sure sounds healthy, doesn't it? All those whole grains, fruit, and milk that's been stripped of any natural nutrition it originally had.. This sugar bomb of a breakfast will surely wake you up.....for about an hour. Then you will slowly feel yourself losing focus, depleting your energy stores, and craving the next sweet snack that you can get your hands on.
Why does this happen? Well, the answer is simple. That 'sugar high' your mom always dreaded you having after you went out Trick-or-Treating for hours....yep, it's a real thing. Your blood sugar skyrockets due to the overwhelming influx of sugar into the bloodstream. Keep in mind, sugars aren't always sweet. Sounds strange, I know. Carbohydrates come in all shapes, sizes and flavors. Your 'everything' bagel, while not sweet at all, is still essentially sugar due to how it's broken down by the body. Now, you've heard the saying 'what comes up, must come down', and the same is true with your blood sugar. This is due to our dear friend, insulin. Insulin's job is to bring that blood sugar back down to healthy and safe levels. Unfortunately, insulin doesn't always know when to stop. In an hour or two (if you're lucky), your blood sugar will inevitably plummet down to levels lower than you'd typically experience after eating a meal. Cue those mid-morning vending machine runs and secret naps at your desk that you thought your boss didn't know about.
The key is to fuel your body correctly. A balanced breakfast in the morning will give you the energy needed to get through your morning as well as jump-start your metabolism. Who doesn't want that? When choosing your morning meal, focus on foods that will keep you full and satisfied longer. Your breakfast should always consist of protein. Protein maintains muscle mass and keeps your tummy from growling for more. Protein is complex and your body has to work to break it down; which is a bonus for you. Some ideal protein choices include eggs, breakfast meats, cottage cheese, plain Greek yogurt, and whey protein for shakes or smoothies. You should pair protein with fiber from fruits, vegetables or complex carbohydrates to fill you up and help you stay that way. Lastly, but surely not least, you can and should incorporate some healthy fats into your meal. Healthy fats are those that naturally occur in nature (think egg yolks, nuts, olive oil, etc) and they help to maintain proper blood sugar levels while combating fat cravings. That should definitely be considered a win-win.
Breakfast should be just as much a priority as brushing your teeth or finding matching socks to wear. You have to make time to put your health first. Prepping your breakfast the night before can expedite the process and relieve you of some A.M. stress. To those racing to beat the clock in the morning; remember, you always have time if you make time.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef