How often are you eating a healthy breakfast? Let me ask that question in a different way: Would you like to lose weight, increase your metabolism, and feel healthier and more energized every day?
So many people come to me, wanting to lose weight, improve their health, and look and feel amazing, but they never eat breakfast. “Eating first thing in the morning makes me sick,” says every person to whom I mention the benefits of eating breakfast.
Maybe it does. Eating first thing in the morning when your body is dehydrated and out of sorts seems like the last thing you want to do. Drinking a gigantic cup of coffee with cream and sugar, though, isn’t doing your health – or your waistline – any justice. Today’s article includes the research-based facts on why eating breakfast can give you the body and energy you want. Plus, I’ll give you my top 3 go-to breakfast options perfect for first-timers and seasoned breakfast eaters.
A study was done in Taiwan on the effects of regular and irregular breakfast eating in adolescent males and females. The results showed that irregular (re: skipping) breakfast meals were related to “depressive symptoms, stress, catching cold, chronic disease, and high body mass index (BMI) in adolescents.” What’s interesting is that menstrual irregularities were shown in female adolescents who were not regular breakfast eaters.
If skipping breakfast can have these kinds of effects on young males and females, how much more can we experience as we get older with more complex health issues? Not only can skipping this important meal take a toll on the scale, but it can also negatively affect your hormonal levels.
Johns Hopkins Bloomberg School of Public Health correlates eating breakfast with maintaining a healthy body weight, increased concentration and energy, as well as the ability to make healthier food choices later in the day.
You’ve got the reasons, now you just need a plan to start eating a healthy breakfast every morning. Remember to eat within an hour of waking, after drinking a full glass of water.
Here are my top 3 favorite breakfast choices…
#1: Protein shake
It’s easy, it’s full of nutrients, and it’s designed to keep you full, energized and satisfied until your next meal (3-4 hours later). I use True Vitality protein powder which is soy-free, gluten-free and dairy-free for optimal health.
1 serving protein powder
1 cup almond milk
1 cup water
1 banana
Blend ingredients together and enjoy.
#2: Yogurt, fruit and raw almonds
Yogurt is a nutritious protein choice with natural probiotics, and the best choices are Greek yogurt (if you’re eating dairy), almond milk yogurt or rice milk yogurt (the latter two can be found at speciality nutrition stores). Try adding in low-glycemic berries or apples with some raw nuts for healthy fats.
#3: Juicing with raw veggies and a little added fruits
I’m no juicing expert, although my colleague Angela is :), Â but I do know that the mornings I juice I feel so healthy and energized. The trick is choosing mostly dark, leafy greens and alkalizing veggies (think: cucumbers, kale, peppers, celery, spinach, etc.) adding a little fruit for flavor (like an apple). Try adding some spirulina for an added boost of natural protein.
Start with choice number 1 if you’re not used to eating breakfast. Add your own favorite healthy recipes to the list so you’re always equipped with go-to meals first thing in the morning. You have no excuses now. If you want more energy and a way to lose weight the healthy way, begin your day the right way…with a healthy breakfast.
– Katie Humphrey
As a keynote speaker, empowerment coach, author and spokesperson, Katie Humphrey inspires women to feel fit, confident and motivated. Her dynamic Revolution of YOU brand helps overwhelmed and stressed out women confidently reach their goals.
Visit Katie’s Website at KatieHumphrey.com
