More often than not when I interview a new client I get a resounding "No" when I ask the question do you eat breakfast? This is perhaps one of the biggest mistakes we make on a day to day basis with our health and well being. I can not over emphasize the importance of eating a nutritious breakfast.
Studies show that individuals who consume a nutritious breakfast daily have "healthier diets," as well as a reduced risk of Cardiovascular disease. The reduced risk of Cardiovascular disease could be contributed to the amount of fiber typically seen in a nutritious breakfast such as oatmeal, or bran cereal (minus the tablespoon or more of sugar!) Some studies suggest that diets high in dietary fiber will reduce free cholesterol.
Assuming you didn't wake for a midnight snack your body has been in a fast for the past 8 hours. Which if you're not getting 8 hours you should, but that's for another day :) By passing up breakfast you are asking your body to perform at fasting levels. No wonder you feel sluggish! Not to mention the fact that the next time you eat, your body will store every ounce available because it doesn't know how long the next fast will be. This will likely mean extra pounds. If by this point you're not convinced of the importance of eating breakfast then email or comment and I will give you a thousand other reasons.
In an effort to make sure I address all potential excuses for not eating breakfast below are several quick and tasty recipes for a nutritious breakfast.
Cheesecake in a cup:
3/4 cup part-skim ricotta cheese
1/4 cup 1% or skim milk
1/2 cup blueberries
1/2 banana
2 teaspoons vanilla whey protein powder
6 ice cubes
**blend, pour and go*** quick and nutritious
Hearty Oatm
eal:3/4 cut old fashioned Oats
1/2 cup berries (frozen or fresh)
1 Tablespoon Flaxseed (ground)
1 Tablespoon or less brown sugar
1/2 cup milk
**2 mins in the microwave and you're on your way**
On the weekend a great Saturday morning addition:
Multi-grain pan
cakes:A little more effort is required here but I can assure you it will make plenty for the weekend and week, and they are worth the effort!
3 whole eggs
4 cups milk (skim or 1%)
3/4 cup canola or olive oil
1 cup brown sugar
3 cups Oatmeal
2 1/4 cups whole wheat flour
1 cup wheat germ, toasted
1 Tablespoon baking soda
1/2 tablespoon baking powder
1 Tablespoon ginger
1 Tablespoon ground cinnamon
1/2 tablespoon cloves
Mix wet ingredients with brown sugar. Combine remaining dry ingredients and mix well. Mix together wet and dry ingredients. Leave batter to rest for 15 mins or overnight to allow oatmeal to absorb moisture. Use 1/3 cup to pour batter on heated and greased griddle cook until bubbles form and edges turn slightly brown. yields 10 servings at least!
Hope you enjoy these additions and look forward to hearing from you in the future!
Happy Trails,
Josh
