Breakfast 101

What's For Breakfast?

Over the last couple weeks one of the questions I have gotten is "So, what do you eat for breakfast?"  Breakfast is the most important meal of the day, however, it is also usually the most skipped meal of the day!  Usually the excuse is I don't enough time. 

Breakfast is very important.  It provides us with the energy and nutrients that lead to increased concentration for rest of the day preventing that mid morning slump. According to Bonnie Spring, Ph.D. , University of Health Sciences/Chicago Medical School, "Eating breakfast of any kind prevents many of the adverse effects of fasting, such as irritability and fatigue.  Breakfast can establish the tone either good or bad for the next 16 hours.  Why not treat yourself to a nice meal and a quality hour to collect yourself and focus on what's important?

Studies show that breakfast can be important in maintaining a healthy body weight. Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that eating breakfast every day was a weight control strategy for 78% of the people in the registry. People who kept off weight long-term also reported eating a low-fat diet and exercising for an hour or more each day.

Hunger sets in long before it's time for lunch, but because it's not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar. By skipping that breakfast you are unlikely to make up your daily requirements for the essential vitamins and minerals that a simple breakfast would have provided.


Don't have enough time????

• Pick 2-3 foods, including at least one from each of the following food groups: bread and grain (i.e. High fiber cereal, whole grain toast); protein and milk product (i.e. low-fat yogurt, low-fat milk. lean meat); fruit or vegetable group (i.e bananas, citrus fruits, mixed veges) 
• Prepare your grocery list and make sure breakfast items are included.
• Make an omelet! You can shorten preparation time by chopping up your vegetables ahead of time. Still takes too long?  Mix egg beaters and vegetables and throw in the microwave. 
• Get up 15 minutes earlier.  You can fix and consume a healthy breakfast in 15 minutes or less.
• Plan ahead to eat breakfast.  This means you should decide what you are going to eat for breakfast before the next morning.   You can save time by putting out the box of cereal or cutting up some fruit the night before.
• Make a whey protein smoothie and add fresh/frozen fruit.  It's fast, easy and you can drink your breakfast on the way to work!

Of course what you eat is just as important as making sure you eat. So back to the question, What do I eat for breakfast?  When I'm in a hurry this is my typical weekly breakfast...protein oatmeal, low fat yogurt and fruit(grapes, banana, strawberries, cantaloupe), skim milk and coffee.  When I have more time I will make a big omelet with chopped up veges, lean turkey, feta cheese, tomatoes, and jalapenos!!  This may not be the best breakfast for everyone, but I have found a combination that works best for me and my body.  Use an online tracking system or sit down with someone to determine the right formula for losing or gaining weight! 

Here is my quick Protein Oatmeal recipe. 

•  2 packets of instant oatmeal (flavored/low sugar)
•  1/2 cup carton egg white
• 2-2 1/2 cups milk 1% or skim

Mix together in large microwave safe dish and place on high about 3minutes.  Make sure it doesn't overflow, otherwise you will have a big mess to clean up.  It has the same consistency as regular oatmeal but increases the protein by about 15-20grams! 

As always feel free to email Derek or I any questions or to set up a consultation Justin@yourfitnessedge.com.