Do you want to know what does the word breakfast mean?
Breakfast is considered the most important meal of the day. People who regularly eat a healthy, balanced breakfast tend to concentrate better and get more physical activity than those who skip it. Breakfast eaters also have an easier time managing their weight and have good cholesterol levels.
As we sleep, chemicals in our bodies are at work digesting food from the previous night. By morning, we are ready to "break the fast" after a stretch of not eating. The blood sugar (glucose) we need to power our muscles and brains is normally low when we wake up, and breakfast helps replenish it. But if we miss the day's first meal, we may start tapping our energy reserves including what's stored in our muscle. In addition to making us feel tired, missing breakfast is likely to increase the temptation to reach for an unhealthy pick-me-up snack later on and to overeat in general.
Skipping breakfast throws off the normal circadian rhythm of fasting and feeding. Breakfast is the worst time to skip a meal." For that reason, eating even a small amount within an hour or so of waking is a good idea.
A dozen studies show that between 1.7% and 30% of the population in several developed countries, including the United States, doesn't eat breakfast regularly. Breakfast eaters tend to have healthier lifestyles.
In fact, there are a number of reasons why you shouldn’t skip breakfast in the morning.
• Breakfast helps you lose weight.
If you’re dieting, it may be tempting to skip breakfast to try and keep your calorie count down. The trouble is, by mid-morning or lunchtime you’re starving, so what do you do? You snack and it’s usually whatever is at hand, rather than what’s good for you. Numerous studies have shown that people who eat breakfast most days a week will lose more weight when dieting than those who don’t eat breakfast.
• Breakfast is brain food.
Studies have also found that those who eat breakfast tend to wake up faster, be more alert and do better at cognitive tests related to memory than those who skip breakfast.
• Breakfast is good for your heart.
Who skip breakfast has a 27% higher risk of developing coronary heart disease.
• Breakfast makes you feel good.
people who eat breakfast tend to be in better moods than those who don’t. This is fairly logical, as when you’re hungry you’re more likely to be grumpy, so if you eat breakfast then you’re comfortably full and ready to face the day with a smile.
Healthy breakfast tips:
1. Be prepared – If you just reach for the first thing in the fridge or cupboard during the morning breakfast rush, you’ll probably grab something quick but not particularly healthy most of the time. If you plan your breakfast ingredients ahead of time though (say the evening before), you can be sure of eating healthy as well as fast.
3. Smoothies are a good way to get your breakfast nutrition in a great-tasting shake, especially when you don’t have a lot of time in the morning. Just throw some ice, fruit, and juice or low-fat yogurt into the blender and away you go.
4. Prepare your own coffee – Many people grab a coffee on their way to work, but some of those fancy brews contain a lot of unwanted calories. If you’re a coffee drinker, make your own in the morning and preferably make it black with no sugar, as one cup of black coffee contains no fat and almost no calories.
5. Crack an egg – they also contain necessary nutrients such as zinc, iron, Vitamins A, B and D, lutein and choline.
6. Substitute the cereal – to get your breakfast fiber, substitute the bowl of cereal for a bowl of brown rice instead. add honey, raisins, apple, and cinnamon, it’ll give you the fiber you need plus Vitamin B and a whole new breakfast taste sensation.
7. Substitute the fat – (bacon, eggs, sausage etc), include vegetarian food.
8. Put it in a sandwich – Low-fat cheese, lean meat, and salad in a sandwich are all good healthy ways to get your nutrient start for the day.
9. Putting some protein and fiber into your stomach first thing may curb your appetite during the rest of the day. Chia seeds are extremely nutritious and one of the best sources of fiber around. Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.
10. A good breakfast should include some carbohydrates with fiber. Get your carbohydrates from whole grains, fruit, and vegetables, not from food that has been highly processed.
11. Eat Probiotic Foods You can also get probiotic benefits from Greek yogurt, kimchi, miso, and sourdough bread, among other foods.
12. Avoid eating processed meats. They are associated with a higher risk of colorectal cancer, heart disease, and type 2 diabetes.
13. Go easy on fruit juice. Whole fruit is often a better choice because it tends to have more fiber.
14. Try to eat in, not out. Don´t start your day with loads of calories and saturated fat.
15. Drink Green tea. It has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system.
Breakfast is an opportunity for a new beginning that sets the stage and sets the table for the day. To eat healthily, pick foods that are the colors of the rainbow, and watch your portion sizes.
Here is a recipe for chia pudding that contains more than 25 grams of protein.
Ingredients:
- 1 ounce (28 grams) of dried chia seeds.
- 1 scoop of whey protein powder.
- 1 cup (240 ml) of coconut milk or almond milk.
- Half a cup of berries.
- Stevia or another sweetener to taste, if desired.
Directions:
- Combine all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least one hour.
- You can find a great selection of chia seeds here.
I hope this article provides you with inspiration and help you to understand that breakfast truly is the most important meal of the day.
This a great product that I recommend:
Nature's Hand Organic Instant Honey Pudding with Chia (Pack of 2) 4.1 oz Boxes by Nature's Hand.
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