Tasty Tuesdays - Breakfast
Welcome back to another Tasty Tuesday Newsletter! This week, we are talking about Breakfast. Breakfast is known as the most important meal of the day - but why is that? Many people do not eat breakfast daily, and there is plenty of conversation around the importance that it’s known for. Today, we will look at the idea of “breaking your fast” and why you can benefit from this meal.
Overnight, your body depletes energy. The next day, you wake up with an “empty tank” - whether you notice the physical signs or not. Breakfast is the first meal of the day that your body replenishes the energy and nutrients necessary to function after the long duration of going without food (ie. fasting).
Breakfast boosts your energy levels that allow you to stay focused, retain information, maintain your mood, and jumpstart your metabolism. Along with general function, breakfast is full of nutrient-dense foods (like fiber, iron, protein, vitamins) that ensure you are meeting daily requirements for all of your essential nutrients. Regularly eating a healthy breakfast gives your body consistent nutrients in the morning and helps satiate the desire for unwanted snacks until your next meal.
A healthy recipe for a good breakfast is lean protein, fiber rich carbohydrates, and healthy fat. Here are some suggestions -
Scrambled eggs and veggies, fiber rich tortilla, salsa and avocado on the side.
Steel cut oatmeal or Rolled oats with chia seeds and berries, hard boiled egg on the side.
Whole grain toast or bagel with toppings like nut butter, banana, hemp seeds, chia seeds.
Whole grain toast with smashed avocado and tomatoes, microgreens, and sprouts. Additional over-easy egg on top if desired.
Smoothies made with fruit and veggies, like spinach and banana, carrots and apples, whey protein and flaxseed, mixed with greek yogurt or milk.
After all of this, people still tend to skip breakfast, and it can be understandable why! Here are a couple reasons given and helpful tools to make sure you can still maximize the benefits of having this meal.
Time: Mornings can be busy and by the time you’re ready to get out the door, the window for breakfast has come and gone. If this is the case, below are some options that can help:
Prep quick and healthy breakfast foods on the weekend or night before.
If possible, keep some easy breakfast foods at work to enjoy once your morning has settled.
Set your alarm 10 minutes earlier than usual and make breakfast with your first cup of coffee.
Trouble eating early: If it’s difficult for you to eat first thing in the morning or breakfast foods aren’t your favorite, give these tips a try and see how well it works for you:
Reduce the size of your meals in the evening as well as eating those meals earlier and it can help give you a bigger appetite in the morning.
Stock your fridge with foods more in favor with your palate may give a greater desire to eat before the afternoon.
Start with a small snack that is easy to digest like fruit or nuts.
As you are looking for ways to increase your health, breakfast is a great place to start. I would love to chat more with you about your first meal of the day as well your current morning routine and habits. Schedule a session with me to see how this can work for you!