I was running late because of the kids. I did an extra 15 minutes of cardio and didn’t have time. I overslept and didn’t hear the alarm go off. How many times have you said these things to yourself and justified the reason to skip breakfast, arguably the most important meal of the day? Even worse, have you convinced yourself that lowering your caloric intake will help you lose weight and stay healthy? Guess again!
Intermittent fasting has become one of the latest fads in the dietary world of health and fitness. I am not a doctor so I am not giving you medical advice; I’m sharing my thoughts in exchange for what you paid to read them – nothing! That being said let’s walk through some common thoughts regarding to eat, or not to eat!
People who skip a healthy breakfast will consume between 200 and 400 calories LESS in a day. TRUE. But does this lead to a hungry feeling which results in mid-morning snacks or eating a bigger lunch? PROBABLY! Scientific studies and researchers agree that your brain functions BETTER when given the proper nutrients to function at its peak. Compared to fasting, the results are conclusive.
Can you kick start your metabolism by consuming a healthy breakfast? YES! Again, studies have shown that your body will metabolize carbohydrates more efficiently DURING the day and LATER in the day if your metabolic process begins in the morning instead of mid-day. Think of your body like a power plant – once you turn those burners on and the plant is running, your entire body is ready to function at full capacity instead of running on fumes until you reach lunchtime.
The key factor is recognizing the words I have used throughout this article – a HEALTHY breakfast! A sticky bun or bear claw, three donuts and a coffee, or biscuits smothered in gravy and bacon is probably 800-1000 calories of inefficient food your body doesn’t need. Instead, take the time to understand healthier options that give your brain, and your body, the fuel you need to start your day off right! Here are just a few of the healthy options I like to rotate through my morning routine. All of these are 300 calories or less!
- 1 Cup of steel cut whole Oatmeal, 1 sliced pear or banana, 2 tbsp honey, 1 tbsp chopped almonds
- 1 egg omelet with 2 egg whites, 2 tbsp organic salsa or Pico de Gallo, ½ cup baby spinach
- 1 large avocado, slice in half and fill opening with egg white, drizzle olive oil, shred cheese on top of both halves and bake at 350 for 15 minutes
- Whole Grain Cereal (I prefer bran!), almond milk or soy milk, sliced fruit or blueberries
- Waffle Sandwich – I like the low carb protein waffles – with 2 tbsp honey, one slice of cheese OR 2 tbsp skim ricotta cheese
- 1 ½ Cup Greek yogurt, 1 tbsp honey, ½ cup granola, ½ cup blueberries or strawberries
- Protein Smoothie – 1 cup almond milk, 1 cup blueberries, flax seed, chia seed, MCT oil, 2 cups ice cubes, 1 cup spinach, 1 tbsp ghee butter, 1 scoop of your favorite protein powder
- PB Bagel Sandwich, 3 tbsp all natural peanut butter, 1 granny smith apple sliced on the bagel
- Wrap Sandwich, 2 egg whites, ½ sliced avocado, 1 slice low-fat Swiss or mozzarella cheese, 3 slices of turkey bacon or fake bacon
Thanks for taking the time to read this article. Keep a lookout for more article on health and nutrition as I share my journey to health and wellness over the age of 50!