Breakfast has long been considered the most important meal of the day by many health experts. It breaks one's fast from a restful night of sleep and recharges the body's battery. It sets the stage for balanced body chemistry and hormones, making our mood and performance for the entire day dependent on breakfast. Both children and adults who adequately fuel up in the morning have more energy and better emotional stability as well as find it easier to maintain their body weight compared to breakfast-skippers. One study found that students in Madrid who consumed an adequate breakfast achieved better reasoning scores in the scholastic aptitude test (SAT) than those students that did not eat breakfast. Another study showed higher test grades and better school attendance in those students that ate breakfast compared to those that do not.
Breakfast-skippers tend to eat more calories throughout the day, ultimately leading to weight gain. One reason is because not eating breakfast eventually leads to insulin resistance. Not surprisingly, obesity and insulin resistance syndrome rates are 50 percent lower in those that eat breakfast compared to those who frequently skip breakfast. Brown Medical School found that 78% of people who have kept weight off successfully ate breakfast daily. As a comparison, the University of Massachusetts discovered that people who regularly skip breakfast were four times more likely to be obese. Breakfast boosts metabolism.
Unfortunately, most of the food choices we consume for breakfast, including boxed cereal, refined-flour muffins, fruit juice, pancakes or waffles with refined syrup and donuts, create a refined sugar overload for the body. Here are a few tips to help you get the most out of your breakfast.
1. Fat and protein should be the featured nutrients. The sugar-loaded breakfast discussed earlier based on highly refined sugar, flour and salt can be toxic to the body. Suggested foods that contain large amounts of fat and protein include eggs (with the yolks!), meats, fish, full-fat dairy products such as yoghurt and kefir, avocados, nuts and seeds, coconut oil and butter. After these foods are chosen, fruits, vegetables and whole grains make a wonderful complement.
2. Consume foods that come from a good source. Look for grass-fed, free range meat and cage-free eggs. Include dairy products that are not homogenized and feature low (or none) pasteurization that use whole milk from pasture-raised cows. Choose local, ripened organic fruits and vegetables that are in season when available.
3. Make your food more easily digestible by soaking and sprouting your grains, nuts and seeds, culturing your dairy products, or fermenting your fruits and vegetables. This is especially beneficial for those with digestive concerns.
4. Plan ahead. Planning out breakfast will save you time and stress in the long run.
5. Don't Rush. Go to bed early, and allow for enough sleep at night to ensure you have ample time in the morning to relax and enjoy your breakfast feast.
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