I am sure you have been told a million times before that breakfast is the most important meal of the day. Well today I’m going to tell you why this is true and explain in simple terms why having a good nutritious breakfast everyday is going to set you up for a fantastic day ahead, especially if your goal is weight loss.
Unfortunately we have become a nation of ‘breakfast skippers’. I don’t have any facts supporting this but I know it’s true as all I have to do is look in my local supermarket and I see the space dedicated to breakfast replacement (Up and Go style products) drinks growing all time. The advertising for these products tells us that as we lead such a busy lifestyle we can simply drink the contents of the small carton and get all the vitamins and minerals we need. The purpose of today’s blog is not to review these products but what I will say is that nothing that comes in a carton is going to replace a good nutritious breakfast to start the day (or any other meal for that matter).
The best thing about eating well in the morning is that it kick starts your metabolism. It also provides you with energy, improves your concentration and alertness and will make you feel great throughout the day.
When it comes to losing weight, not eating breakfast is the worst thing you can do for fat loss as it means your metabolism is not firing and once the afternoon comes; your blood sugar is so low that you will start to crave sugary and fatty foods which often leads to overeating (If weight loss is your goal it is better in my opinion to do your cardio training before you eat breakfast to maximize your chance of fat loss).
So now we know why it’s important to eat breakfast – let’s look at the best options.
Firstly we are looking for anything that’s low GI. This means that what you eat will be released slowly as energy into your body throughout the day and it won’t spike your blood sugar. Example of low GI foods that are great for breakfast would be:
– Natural Oats with berries
– Omelette mixed with vegetables and turkey or leg ham
– Natural Greek yogurt with fruit
These are just examples but if you focus on low GI foods in the morning with no processed sugar you will be making a huge step in the right direction.
The morning is also a great time to eat fruit as the natural sugars contained in most fruits will be burnt up during the day and you are getting the vitamins and mineral into your body nice and early.
If you are in a hurry then a homemade smoothie can also be a great breakfast option. In these I would put frozen berries, cinnamon, chia seeds, natural yogurt and a little water but this is an occasional option, not something to eat every morning.
When it comes to kid’s breakfasts, please have a good look at the cereals you might be giving them. Lots of popular breakfast cereals contain large amounts of sugar which is definitely not a great way for your kids to start the day. Kids need a good breakfast to start the day to give them energy for school and to help them concentrate on their work – starting with a bowlful of colourful crunchy sugar is not going to help them with this. Instead when it comes to your kids breakfasts get a little creative, I often will make up a smoothie for them to have as a drink with their food using the same ingredients as I mentioned above but using full cream milk instead of water. Along with this I will cook them a lean bacon and egg wrap using mountain bread that I cook in 5 minutes on my trusty sandwich press. Another great option is oats with milk and berries and a drizzle of maple syrup on top, anything that looks and tastes interesting is usually a hit with my kids.
When it comes to my breakfast I am a little boring in that I eat the same thing every day. I love this and I know it’s giving my body exactly what it needs in the morning before a busy day of work and training. You can see what it looks like in the picture and you can download the recipe here
I put the oats, cinnamon and almond milk in the bowl and soak over night then dress it up in the morning with chia seeds and berries. This is accompanied of course by my favourite long black coffee and usually an egg white or 2 for protein!
I know that the mornings can be hard as you are flat out getting ready for work or organising your family, but with a bit of pre-planning, thinking about what you are eating and maybe getting up 20 minutes earlier you can ensure that you and your family have the best to start to every single day.
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