Putting Breakfast at the Top of Your List

Breakfast has always been referred to as the most important meal of the day. Breakfast can make a big difference when it comes to your health. The Mayo clinic has said that eating a healthy breakfast means that you are more likely to consume more vitamins and minerals, and less fat. You can have better concentration and productivity all day long.

Fried Egg and Cheese over Mixed Vegetables - Putting Breakfast at the Top of Your List

Fried Egg and Cheese over Mixed Vegetables

A healthy morning meal can help you control your weight, lower your cholesterol, which in turn could lower your risk for cardiac problems. Let’s talk about Carbohydrates and breakfast.

There is a material call ‘gelatinous’ and it is found in foods that are rich in soluble fiber, which forms during digestion and slows the absorption of nutrients from these foods. Foods high in both soluble fiber and complex carbohydrates, break down more slowly as a result of their fiber content, which prolongs the conversion of carbohydrates into glucose, a crucial source of energy for your brain and muscles.

A slower release of glucose results in a sustained release of energy and a less significant increase in your blood sugar. Eating foods that contain soluble fiber helps you keep your blood sugar stable, which may reduce your risk of type II diabetes.

Sunny Side Up Eggs in a pan with vegetables - Putting Breakfast at the Top of Your List

Sunny Side up Eggs with Mixed Vegetables

As several studies have reported, if we eat breakfast on a daily bases we can lose and maintain weight better than those of us who skip breakfast. The prior chapter spoke on protein for sustained energy to start your day. In addition to protein a complex, unrefined carbohydrate is also needed. It also provides energy and helps maintain steady blood sugar levels. Our brains are unable to function without a steady flow of carbohydrate-rich foods.

The carbohydrates not to include in your morning breakfast are donuts, sugary cereals and pastries, these are fast acting and do not provide the energy needed. Instead, they cause peaks in energy levels, followed by a sudden crash. Good carbs called complex carbohydrates to eat for breakfast prevent these energy peaks and sudden dips.

It has always been suggested to have a fruit with your breakfast, but now it is being advised to include vegetables instead. Fruit is a carbohydrate that gives you energy much faster than protein and vegetables, making fruit better to use as a snack in between meals.

Keep in mind that cookies, chips, candy bars, considered a snack will give you energy, but it will spike your glucose levels to only drop off fast. Your energy goes down as well, and the cycle starts again, because you will eat more. Stick with fruit for your snacks between meals.

Scrambbled Eggs with Apple Chicken Sausage and Vegetables -  Putting Breakfast at the Top of Your List

Scrambled Eggs with Apple Chicken Sausage and Mixed Vegetables with a Slice of Toasted Sourdough Bread

It is also good to note, juice is not the same as eating the fruit in its whole form. If you do drink fruit juice , it is better to juice it fresh from fruit you buy at the market. All bottled juices that state 100% juice, is true. But the juice has been pasteurized or heated to over 235 degrees and therefore killing the vitamin C. They re-fortify the juice, but it is not the same as in its original form.

If there some days in the week you are rushed for time, it can still be possible to get your protein and complex carbohydrates with two pieces of 100% whole grain toast and a hand full of almonds, about 24 whole almonds equaling 1 ounce.

There have been studies over the years on breakfasts, and the reports show that people who have a healthy breakfast will tend to follow healthy eating habits.

Breakfast can truly be a life saver.

 

What Others are Saying about Breakfast:

How Important is Breakfast for You

How Important is Breakfast for You

coffee on the run

No time for Breafast

All of us have heard now and again that breakfast is the most important meal of the day. But knowing this doesn’t stop an individual from skipping this meal or choosing to only have coffee. Believe it or not, this happens in every corner of the earth.

We need to recognize the reality, which is, breakfast is very significant meal of the day, and by eating breakfast first thing, will actually help your overall diet and eating habits, by not skipping breakfast.

Breakfast is appropriately named: break-fast. People do not eat while they sleep, and 6 to 8 hours is a long time to go without food, and even longer if we had no meal the night before.

Therefore, breakfast is the first time a person will eat anything for a long period of time. Your body is fasting, and upon raising the fast should be broken.

There are a number of nutrients, such as proteins, that can’t be stored in the body, and need to be replenished as soon as possible.

Breakfast is similar to the match that lights the fire. It happens to be an essential source of energy that allows the body to function properly throughout the day, and this includes, both an increase in physical and mental capabilities.

Weight control with eating breakfast every day

Weight Control with Eating Breakfast Every Day

Studies have shown that those who eat breakfast weigh less than those who don’t. Many, who don’t eat breakfast, wind up starving at lunch, and overeating, or snacking several times before lunch. Usually the snacks are not nutrient dense, but rather non-nutritious or junk food as it is called.

Overeating can and will lead to obesity, with other side effects, including cardiovascular disease, and type II diabetes, too mention a few.

The gall-bladder is also affected. During the night the body repairs itself from the prior day. The liver makes bile and stores it in the gall-bladder. By morning the gall-bladder is waiting for food to enter the stomach, so it can release the bile.

When this does not happen, morning after morning, the vile will soon calcify, and the gall-bladder will become infected and will need to be removed. Of course, this takes years to happen, but once the gall-bladder is gone, weight problems will then set in.

Healthy foods, which are eaten at breakfast, such as whole grain toast, bagels, eggs, meat, bran cereals, and fruit will be a useful source of vitamins and minerals to provide energy for the rest of the day.

Usually when these are not obtained first thing in the morning, it will be difficult to compensate for them throughout the day. Keep in mind that without the appropriate levels of nutrients, the body will certainly not function properly.

Beside over eating, and not eating the right foods, our emotional well-being is also affected.

By consuming a healthy breakfast, it results in us choosing healthier foods throughout the rest of the day, so you consistently obtain the proper nutrition that your body needs.

If we only drink coffee before going to work, and once at work, our bodies are letting us know it needs fuel, and aside from feeling tired, we look for a energy drink, a small snack from the snack machine or a doughnut that might be in the break room. Do you see the vicious cycle from skipping breakfast?

Setting aside 15 minutes in the morning to enjoy breakfast, can really make a big difference in your life, and how you feel. When eating breakfast you should incorporate foods from at least three different food groups.

As an example, you could have a whole grain English muffin, smeared with cream cheese (a dairy food group) or almond butter (a protein food group), and an orange (a fruit group). Even a breakfast with an egg, 100% whole wheat toast, and fresh squeezed orange juice will do as well.

Link here for some breakfast ideas from Splendid Recipes and More.

FREE e-book for You -Breakfast for Your Health- Get it here:

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Breakfast doesn’t need to be complicated.

 

 

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