“Don’t skip breakfast! ” is what mothers tell their kids. And yes, breakfast is indeed the most important meal of the day. Our bodies need a quick start of energy and fuel to break out of catabolism (breakdown) mode. After fasting a whole night, you wake up with a lack of insulin production causing your body to remain in a catabolic state. The only thing that can reverse this natural state, is to eat, so your body remains a functioning and energetic system.
It is beneficial to eat a mixture of proteins and low glycemic (long lasting energy) carbohydrates to activate glucose in your brain and muscles. Skipping breakfast will automatically leave your body in a catabolic state and leave your cells energy depleted.
Studies have shown that eating a large breakfast aids in weight-loss because calories are burnt throughout the day, while it prevents binge eating later on in the day. Eating a healthy and wholesome breakfast will also put you in a better, sustained mood, being able to deal with stress and emotional feelings better. Rather than giving you a strict outline of what you need to eat in the morning, here are some daily, easy-to-follow tips:
DON’T
- Don’t eat sugary cereals or pastries. They’re just empty calories that aren’t beneficial for your body. Too much sugar will also make you pile on the pounds. If you feel moody and hungry by mid-morning, that means that you have had too much sugar in your breakfast.
- Don’t eat fried breakfasts. Although the idea of bacon and eggs may seem appealing, it’s unhealthy and not good for you. All that fat will leave you feeling too full to move. Try some whole grain French toast instead (without too many sugary additives).
- Don’t drink coffee. Coffee may give you a quick energy boost but it will also suck you dry around mid-afternoon when you start feeling lethargic.
DO
- Do eat all-natural muesli without added sugars. This breakfast option is a good energy sustainer.
- Do choose eggs. A healthy way to have your protein is to broil or eat them hard-boiled.
- Do consume herbal tea and fresh squeezed juice. This combination will leave you feeling healthy! The antioxidants in tea and the vitamins in juice are great for a long day at work.
- Do eat oatmeal. A great set me up for the day! Cook and add a little honey and raw nuts and you have a breakfast that fills you up.
- Do add fruit. Chop up some fruit for a refreshing start to the day. Quick and easy to whip up. Throw in lots of your favorite items into a healthy fruit salad.
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