We've all heard that breakfast is the most important meal of the day however there is new research that is challenging this notion and shedding new light on the breakfast vs no breakfast delimna. It turns out that breakfast may just be another meal of the day and not necessarily any more special than lunch or dinner.
What really matters the most is not so much whether or not you are having breakfast but when you had dinner in relation to breakfast. Habitual breakfast eaters and late night eaters have more health issues than breakfast skippers and early eaters. Late or night time eating has been linked to adverse health effects such as: mood disorders, elevated insulin and glucose (metabolic syndrome), body image distortion and hunger just to name a few things.
If weight loss is your goal, then either skipping late or night time eating or breakfast will essentially lower your caloric intake and thus lead to weight loss. This leads to a phenomenon know as intermittent fasting. From a metabolic perspective, intermittent fasting has been shown to have health benefits and can be achieved by fasting for a period of 12 hours to 24 hours between dinner and the first meal of the day. This puts your body into a state of nutritional ketosis which has been shown to have added benefits such as: weight loss, anti aging, and anti inflammatory.
By definition, break fast is classified as the first meal of the day. Whether you are an early eater or a late eater, make sure the first meal you put in your body after a fast is not a Starbucks frapuccino or a Dunkin donut. Listed below are 5 nutritious and easy meals to get your day started after your long fast. Your body and waist line will thank you for it.
I love the minimalist bakers blog. I find it filled with mouth watering recipes that just make my family's taste buds pop. This smoothie bowl is one of my go to recipes. It essentially is a slightly thicker version of a typical smoothie made into a soft serve and served in a bowl. You can top it off with some homemade granola, nuts or seeds for a nutrient dense, antioxidant filled, plant based meal or snack.
Here is a recipe to get you going: https://minimalistbaker.com/favorite-smoothie-bowl-5-minutes/
This is fast becoming one of my favorite foods to eat on a busy morning. You can be as creative or simple as you like. It is simply oats soaked in some milk or milk alternative with whatever add ins you prefer.
My favorite recipe usually includes:
- Almond butter
- Chia seeds
- Hemp hearts
- Berries (whatever is available at the farmer's market and in season)
- Maple syrup (a touch for a little sweetness)
Let it sit in the fridge overnight and presto, a delicious nutritious breakfast in the morning.
Here is a link to 5 different ideas. Hope you find one you love.
Eggs and sweet hash
This meal can be enjoyed on the weekend when you have a little bit more time. Heck, you can even enjoy it during the weekday with a little bit of prepping before hand.
I like doing a mixture of sweet potatoes and yams for my hash. You can shred it with a hand grater or use a spiralizer if you have one. Fry it in some coconut oil with whatever spices you like (basil, herbamere, parsley, garlic, red pepper flakes, smoked paprika). You get the idea. Top the harsh with some salsa, avocado and eggs and you have a fantastic breakfast. Bon appetite!
Grass fed yogurt with fruit and seeds
Grass fed milk, yogurt and butter is all the rage right now which is weird when you think about it because cows have been eating grass since they were first domesticated. The vast majority of cows in the US and Canada are produced in feedlots where they are fed high grain diets to improve efficiency of beef production. In other words, faster growth in less time.
Grass fed milk is higher in conjugated linoleic acid (cholesterol and blood sugar lowering properties) and omega 3 fatty acids. However, don't be fooled by labels, look for 100% grass fed on your yogurt container.
If you can't eat dairy, you can always opt for coconut milk yogurt.
Leftovers from dinner the night before
When you think about it, who made the rules about what is and isn't breakfast food? I have been know to have waffles and pancakes for dinner on more than one occasion. We have been so conditioned and ingrained to thinking that only certain foods can be enjoyed for breakfast.
Next time you are looking for something to eat for breakfast, why not make it left over rice stir fried with some chicken and vegetables. As long as you have cooked something for dinner the night before, breakfast should be a piece of cake from now on.