motivational · nutrition

Breakfast, why it’s important and how to get the most out of it!

breakfast

Hey guys! Kind of a crappy Monday here in WI, it’s cloudy (again), and as you all can relate, when your team loses the big game things are just a little gloomier than normal. Anyway, I’m sad my Packers lost, we had that game and they just did not give 110% the last 5 minutes. No excuses, just the way it is. It is not the end of the world, but now there are two teams I dislike very much in the Super Bowl and I’m hoping the Patriots win (cringe, eww, can’t believe I said that, yuck!!!!!!) and win big. I also am hoping for a more intense game than last year’s game, always more fun when both teams show up to play.

This morning I got to work and did not have time for a real breakfast as I normally eat at 8am and today I was busy from 5:30am till 10am. No time to eat. Those that understand the importance of breakfast in the morning know that I crashed early and I have lacked energy since leaving work. When I got home I was ravenous! I made a bulletproof coffee to get a caffeine boost and with the added coconut oil and grass-fed butter, it gave me some healthy fats to boost my energy. Then I ate some cashews and a few grapes. I was craving sugar and went for the nuts and the fruit. Not bad choices, but choices made because my body was having a hard time after not eating a real breakfast. But what constitutes a real breakfast? The typical American would say this:

Breakfast

Cereal – wheat or corn, sugar.

Bagel – wheat flour

Donuts – wheat flour, sugar

Pancakes/Waffles – wheat flour

Eggs – minimized, because we were wrongly told eggs are “bad” for you

Recognize this? Are any of these foods you have on a daily basis? Also, notice the common ingredients in these foods? Wheat and sugar. Wheat contains chemical structures that affects our satiety hormones. Wheat pretty much can be the bully telling you to continue eating even when you do not want too. A prime example is pasta, like spaghetti. We have all eaten loads of spaghetti because we just cannot get enough of it. But what is it doing to us? Wheat spikes your insulin levels, as well as blood glucose levels. This is harmful because at some point our body will become insulin resistant, which can lead to numerous health issues such as diabetes.

Point is, having that bagel or that bowl of cereal is not always the best option. The average plain bagel that you can get at any local coffee house or bagel shop will have 310 calories, 1 g of fat, no trans or sat fat, no cholesterol, 620 mg of sodium (BAD!!!), 64 g carbs, only 4 g fiber, 7 g sugar, and 11 g protein. Most people are going to say that is not bad, there is no fat in this at all, Sweet! But, the sodium is almost 30% of your daily intake (and that’s just for breakfast and one item of food). Then we like to throw on cream cheese and peanut butter, or even cinnamon sugar, so we take this not terrible but not healthy meal option and make it a very poor decision.

So now that I have ruined your normal breakfast choice for you, what should you be eating? That last option on the list….EGGS…is a fantastic option. So is protein, such as ham, homemade sausage links, bacon, or even chicken, and even some veggies, like sweet potatoes or broccoli. Yes, this is by far more time consuming, but the nutrients that come jammed packed in this breakfast will leave you fuller longer and you are not going to be craving food within an hour of eating. Trust me on this one, I used to get a bagel every Monday, Wednesday, and Friday before my speech class in college with a friend and I always wanted more within a short time period. When I eat a well balanced breakfast it is not usually until lunch that I am hungry again. Sometimes I may want a snack 2-3 hours after eating, but not normally.

To save on time, meal prep on Sunday, get your sweet potatoes made and reheat them each morning. There are so many recipes out there for fritatas, hashes, etc, so no excuse to say you did not what to eat. If you have personal questions about the nutritional aspect of breakfast foods, ask me personally via email through my contact page. I am not a registered dietitian, however I am a fitness nutrition specialist, so I do have the knowledge of how to fuel your body properly. If you have concerns about your diet, contact a dietitian in your area and get their advice as they will be more thorough and have a deeper knowledge base than I do. This information I have provided for you today is what I would and still do share with my clients that I have gathered with my personal trainer certifications and have researched online.

Have a great day guys!

-Courtny

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