Breakfast

Morning all, 

Did you all have breakfast this morning?  

Well thats what today’s #TrainingTips post is all about ‘Breakfast’.

Why is breakfast so important? Is it even important? And what’s the big deal if I skip it?  

These are some of the questions I’m hoping to answer throughout todays article, which by the end, I’m hoping you will have a little more clarity about breakfast.

Many people base breakfast on convenience, whereby if they even get up in time for breakfast, its just grabbing something quick before shooting out of the door off to work.  The unfortunate reality is that more often than not the option we choose because of convenience may not be the best thing for us nutritionally.  In some cases even to the point where skipping breakfast may be the better option.  

Getting up just that extra 10-15 minutes earlier where you can prepare a more nutritional breakfast will pay you back in droves, trust me. 

So if you start the day with a nutritional breakfast you may notice some of these benefits:

  • More energy
  • Reduction in body fat
  • Improved mood
  • Improved learning and retention
  • Better food choices later in the day
  • Balanced blood sugars
  • Improved bowel movements
  • Lower cholesterol 
  • Muscle preservation
  • Increased strength 

 

These alone should make you think that taking the time to have a good nutritional breakfast is worth the effort.

If you’re too busy to eat a nutritional breakfast, then you’re too busy to be lean and healthy, simple really. Some people intentionally skip breakfast to drop those extra few pounds, but surprisingly in the long run it doesn’t work and those who skip breakfast are 5 times more likely to be obese than those who don’t.

Some ideas to consider when putting together a nutritional breakfast:

  1. Take your time and prepare breakfast yourself, if limited by time have breakfast prepared ahead of time.
  2. Pace yourself when eating.
  3. Include some protein dense food.
  4. Eat enough food.
  5. Eat real and unprocessed food.
  6. Don’t be afraid of vegetables, or eating ‘dinner food’ for breakfast.
  7. Eat whole grains like oats, millet, quinoa, sprouted grains.
  8. Establish a routine that you can stick to.

 

Breakfast is called the most important meal of the day because its your first opportunity everyday to get some high quality nutrition inside you.  If you have more time, prepare something, get it done.  But if your rushed then make yourself a smoothie and have it on the go.

Why not try some of these options:

  • My favourite good old porridge and why not add some vanilla protein, some frozen fruit and a sprinkling of nuts or flax mix on top.
  • Scrambled egg on wholemeal toast.
  • Homemade smoothie with fruit, oats, vanilla protein, kale and peanut butter.
  • Bagel with soft cheese and fresh salmon with a small salad.
  • Scrambled egg with a salad and a piece of fruit.
  • Omelette with side salad

 

Its as easy as that, take your time to build up a routine and try different things to space things up.

Breakfast

Image Source: https://www.precisionnutrition.com/meal-planning-strategy

Have a great weekend guys and get making breakfast. 

 

Stay strong and live, love and laugh!

Dan

#1CoachDC

#FitFam

 

References 

Benton D. The influence of children’s diet on their cognition and behavior. Eur J Nutr 2008;47 Suppl 3:25-37.

Cho S, et al. The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III). J Am College Nutr 2003;22:296-302.

Greenwood JL & Stanford JB. Preventing or improving obesity by addressing specific eating patterns. J Am Board Fam Med 2008;21:135-140.

Kant AK, et al. Association of breakfast energy density with diet quality and body mass index in American adults: National Health and Nutrition Examination Surveys, 1999-2004. Am J Clin Nutr 2008;88:1396-1404.

Leidy HJ, et al. Increased dietary protein consumed at breakfast leads to initial and sustained feeling of fullness during energy restriction compared to other meal times. BJN 2009;101:798-803.

Miller D. The Jungle Effect. 2008. HarperCollins.

Moreno LA & Rodriguez G. Dietary risk factors for development of childhood obesity. Curr Opin Clin Nutr Metab Care 2007;10:336-341.

Neumark-Sztainer D, et al. Dietary approaches to healthy weight management for adolescents: the New Moves model. Adolesc Med State Art Rev 2008;19:421-430.

Pearson N, et al. Family correlates of breakfast consumption among children and adolescents. A systematic review. Appetite 2009;52:1-7.

World Health Organization Statistics. WHO.

 

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