Today we’re going to talk about breakfast. The most important meal of the day? Or something to be skipped in the name of intermittent fasting?
When I talk to my clients, I often see a similar pattern of skipping breakfast and powering through to lunch. Who has time for breakfast?? Coffee counts right?
Does this sound familiar to you?
It certainly does for me because it used to be my modus operandi.
Coffee + Bagel
I remember the days of running out the door to catch a train, coffee in hand and jumping into emails as soon as I got to the office. Then around mid-morning, I’d grab another coffee and cream cheese bagel at the deli next to my office in midtown. At the time it was convenient and tasty (who can resist a good NY bagel!) but it contributed to major energy crashes and a very inconvenient bloating problem.
I’ve grown older and have greater knowledge on how food affects my body. I’m much more in tuned with what I need to have even energy all day. Most importantly I’ve applied that knowledge and continue to tweak as things change. And this is what I love empowering my clients to do.
Mornings set the tone
One of the first things I work on with my 1:1 clients is how they start their day. I’m sure you’ve heard that how you start your day sets the tone for the rest of the day. If you’re looking to get off that energy roller coaster, highs and lows in your mood due to low blood sugar and hanger, give a balanced and satisfying breakfast a try. It’s one tangible thing you can do to care for yourself during the first part of your day and set it up for success.
If you need some convincing, here are some of the benefits.
Even energy throughout the day
When you eat a balanced breakfast in the morning that includes healthy fats, fiber and protein, your blood sugar levels are elongated instead of spiking and crashing quickly. You’re also starting the day with nutrient dense foods providing your body with the fuel it needs versus empty calories that leave you hungry a short while later.
Supports Weight Loss
You may be tempted to skip breakfast or even another meal in order to be in a calorie deficit for weight loss. Weight loss is not as black and white as we would like. The equation of calories in and calories out through exercise is not so linear and direct because there are other variables at play. The less you eat your body will adjust its metabolism to be as efficient as possible and slow down. Yes, slow down. Eating breakfast kick starts your metabolism for the rest of your day to help you ultimately reach your ideal healthy body weight.
Starting your day off with quality fuel will get you through your morning ready to roll, clear-headed and focused. When your hunger cues are turned off and blood sugar levels balanced your brain is fueled and sharp.
Focus on nutrient dense foods instead of empty calories (simple carbs and high-sugar foods). Whole foods that have not been ultra processed (flours) are nutrient dense foods. When your cells are not being nourished with the nutrients they need it creates a cycle of hunger for nutrition. It ends up creating a vicious cycle that impacts your long-term health. Healthy fats such as avocado, nuts, coconut oil are key for optimal brain function so try to incorporate them into your morning meal.
As with anything regarding nutrition, it’s important to keep bio-individuality in mind – that everyone’s body is unique and has different health goals. Breakfast is one part of the story and one important meal out of the day.
If you typically don’t eat breakfast and notice that you are crashing in the afternoon, trying to lose a few extra pounds or wanting more focus in your day give a balanced breakfast a try.
And if you need breakfast recipe inspiration I have you covered!
photo credit: Fitzkeller Creative