Everyday, you go through a cycle. The morning, or start of a day, isn’t usually a favorite time. It’s easy to get stuck in the rut of snoozing your alarm multiple times and then speeding out the door without a bite to eat. You go straight to your commute and quite often, arrive at work far too groggy to be efficient.
Are you tired of being tired?
According to the Merriam-Webster dictionary, breakfast is the first meal of the day and by definition, to be eaten in the morning. It jump starts your day by, quite literally, breaking the nights fast. It gives you the energy you need to start your day the right way. While sleep allows you to rest and rejuvenate, breakfast provides the nutrients necessary to fuel your brain and get your metabolism going.
What does skipping breakfast impact?
1) Your Attitude
The brain is a highly technical instrument in need of fuel. Being in charge of your thoughts and decisions is a tough job. Without the energy to function at its highest level, your brain gets upset because it knows that it is being deprived of what is necessary for optimal use.
2) Your Circles (of influence)
Anyone around you- be it co workers, family, friends, superiors, etc- are affected by your mood. You, as an individual, have influence and some sort of power to impact those around you. Keeping it positive and in good conscience is dependent on your attitude(see above).
3) Your Goals
Lacking energy means not giving your 100%. Yes, we’ve seen the amazing things that we can accomplish on 70% with little to no sleep but that only means that you have an even greater potential. How can you be pushing yourself towards your goals when you are always adequate?
4) Your Health
The ever so smart brain will alert your body that it is low on gas. What happens when your car is low on gas? You drive slower so you won’t burn out. Your metabolism will slow because it is in survival mode and unaware of how long until the body is fed. The list goes on…
The lack of energy is also a direct correlation to less bodily activity- exercise. While it may sound like a slippery slope, the lack of breakfast can mean that you have a greater risk of heart disease, diabetes, etc.
After all that, don’t you think that setting aside an extra 15 minutes for breakfast might be worth your life?
YES!
Fitting breakfast into your busy schedule may require you to do some planning. Prep for breakfast the night before or have options available to grab and go when you are short on time. Below are some tips to get you started off with a healthy breakfast.
a. Eat within one hour of waking up: Breakfast should be eaten within one hour of waking up to get your metabolism revving and help with blood sugar regulation. Waiting too long to eat after waking up can lead to making poor food choices from being overly hungry, such as choosing foods higher in calories and lower in nutrients.
b. Keep it balanced: All meals including your breakfast should be balanced, which includes a source of lean protein, whole-grain carbohydrates, and fruits and vegetables.
Protein: Protein will help to keep you feeling full longer throughout the morning. Protein also helps to build and maintain lean muscle mass. Lean breakfast protein options include eggs, Canadian bacon, turkey or chicken sausage, cottage cheese, and Greek yogurt.
Carbohydrate: Whole grains are a great option for carbohydrate in the morning. Whole grains provide fiber, helping you to feel full and satisfied. Did you know the preferred fuel source for the brain is carbohydrate?
Fruits and Vegetables: Including fruits and/or vegetables at breakfast is very important. Fruits and vegetables give you essential vitamins and minerals your body needs to keep your immune system strong. Add your favorite vegetables to an egg omelet or blend spinach or kale into a smoothie.
c. Equal Size and Consistent Timing: Starting the day with a balanced breakfast can help you to better stick to your health goals. The body prefers food every 3-4 hours and each meal should be about the same size instead of a light breakfast and a big dinner. Equally spacing your meals over the day can help to prevent cravings, feelings of starvation, and even weight gain.
Start your day the right way with a balanced breakfast! To help reduce cravings and overeating remember to eat breakfast with protein, whole grain carbs, and fruits/vegetables within one hour of waking up.
What are you planning to have for your next breakfast?
Tara Gidus is the co-host of Emotional Mojo, a nationally recognized expert and spokesperson on nutrition, fitness, and health promotion and is quoted in a variety of media including television, radio, newspapers, magazines, and websites. Tara is the author of Pregnancy Cooking & Nutrition for Dummies (2012) and co-author of Flat Belly Cookbook for Dummies (2014).