The “B” Word

When I say B word, you know that I totally mean breakfast right?

Guys, eating breakfast is SO important. I know a lot of people skip it, don’t like breakfast foods, or it makes them sick to their stomach to eat right after they wake up…. but I am telling you that you need to do it anyways!

Let’s start by breaking down the word itself: BREAKFAST- Break fast- Break your fast. You just (hopefully) spent the last 7-9 hours sleeping. Your body spent that time resting and repairing itself for the next day (I just posted about the benefits of getting enough sleep HERE) and that repair takes energy. Your body needs fuel and energy to function normally,Β andΒ since it has been fasting for hours it is vital to replenish the energy stores.

Since you are replenishing your body’s energy stores, you want to make sure that you are fueling it correctly. It’s obviously best to eat foods that are good for you AKA full of fiber, carbohydrates, vitamins and minerals. You want to try to stay away from highly processed foods (like Eggos and Captain Crunch) and lean towards foods like oatmeal, whole wheat bread, fruit, veggies and protein (like eggs). This sounds cheesy but you get a fresh start every morning- do yourself a favor and get the best start that you possibly can. Your diet is 100% within your control! You get to choose what to put in your mouth, so try to (mostly) choose good things. No one has to be perfect though, obvs πŸ™‚

Another great reason to make sure that you eat a healthy breakfast is that it can help limit unnecessary snacking or bingeing at your next meal time (especially if you eat a breakfast full of fiber). In the long run this can lead to weight loss and help reduce the risk of obesity and other chronic diseases (see a research article HERE for a more in depth study). According to NASM’s textbook for Fitness Nutrition (purchase HERE), regular morning intake is much more satiating than late-night eating and will help reduce your overall daily intake. In an additional study referenced, it says that skipping breakfast lowered insulin sensitivity, raised LDL (low density lipoprotein or the bad cholesterol, read more about that HERE), total cholesterol and led to higher energy intake levels.

In my opinion, breakfast is a crucial part of every single day and needs to be made a priority. A couple of the reasons that I have heard of why people don’t eat breakfast can be overcome (pinky promise): “I don’t enjoy breakfast foods” and “It makes my stomach sick.” Whoever said that breakfast food had to be cereal and fruit or a smoothie? Why not have something savory? There are no restrictions on the type of food you can eat- have a hearty/healthy soup or chicken and veggies. Just do what sounds good to YOU. It’s more important to eat an unconventional breakfast than no breakfast at all. And if it makes your stomach sick, start small. You’ve most likely just trained your body to get a little sick by not eating breakfast regularly. Start with something simple like a banana, a hard boiled egg or a piece of bread. Over time your body will get used to eating in the morning and won’t get as sick.

I’ve recently found a lot of satisfaction in planning our breakfasts (just like I plan out our dinners) to be something special or fun. Creating healthy food that looks pretty is so fun for me right now haha. If I’ve taken the time to plan, prep and plate I am excited to eat healthy! Some of our favorite breakfasts as of late: oatmeal with fun toppings, fruit smoothies, eggs made in bell peppers, avocado toast and gluten free pancakes (I post a lot of what I make on my instastories @eatglitterallday if you want to get some more ideas!) Today we tried these oatmeal cups and both Skylor and I love them! I posted the recipe below cause there are so simple and really yummy.

Long story short: EAT (a healthy) BREAKFAST. It’s good for you.

 

Recipe adapted from Crazy for Crust

Ingredients:

  • 2 eggs
  • 1 medium mashed banana
  • 1/3 cup brown sugar
  • 1 tbsp vanilla extract
  • 2 tsp cinnamon
  • 1/2 tsp salt
  • 2 tsp baking powder
  • 3 cups old fashioned oats
  • 1 cup 1% or 2% milk
  • 1 cup chocolate chips

Directions :

  1. Preheat oven to 350 degrees F or 177 degrees C. Spray a muffin pan with nonstick cooking spray
  2. WhiskΒ eggs, banana, brown sugar and vanilla until smooth. Stir in cinnamon, salt and baking powder. Add the oats and milk. Carefully fold in the chocolate chips
  3. Scoop into a muffin pan, about 1/3 cup per muffin
  4. Bake for 18 minutes or until slightly browned
  5. Let cool slightly then remove from pan

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