OT - Tone-Up Tuesday
Happy Tuesday, STalkers! What's for breakfast? Don't tell me you skipped it!!
Breakfast is arguably THE most important meal of the day. It breaks the overnight fasting period and kickstarts your metabolism - that helps you burn calories throughout the day. Breakfast replenishes your supply of glucose and provides other essential nutrients to give you energy to get things done. Eating a healthy breakfast has benefits!
- Breakfast decrease appetite
Consuming breakfast first thing in the morning greatly decreases hunger and cravings throughout the day. A lot of people skip breakfast to avoid eating extra calories, BUT by eating a high-fiber, nutrient-dense breakfast early in the morning, you are actually less likely to be hungry throughout the day.
- You eat less
This is kind of an add-on to the first benefit. By decreasing appetite, you are less likely to be hungry, soooo, less likely to eat. Studies have shown that people who ate breakfast reported decreased levels of hunger throughout the day in comparison to those who ate NO breakfast.
- You will improve your memory
Carbohydrates are essential for healthy brain functioning. By consuming a high-quality breakfast to start your day, you can improve your memory and concentration level, as well as improve your mood and lower stress. Different studies among children have shown that kids who eat breakfast tend to have improve cognitive skills and perform better at school.
- You can prevent Type 2 diabetes
You read that right! There is significant research showing that you may be able to prevent diabetes by regularly eating a healthy breakfast. In a study conducted over 10 years, researchers found that people who regularly ate breakfast decreased their risk of diabetes by almost 30%. A possible explanation for this is that skipping breakfast can cause insulin resistance, which is a feature of Type 2 Diabetes.
GOOD BREAKFAST CHOICES
When choosing what to eat for breakfast, try to eat whole foods that full of nutrients, such as eggs, yogurt, oatmeal, fruit, and whole wheat toast. Limit sugary cereals, white bread, and highly processed foods. Here are some healthy breakfast ideas:
- Berry Yogurt Smoothie
- Oatmeal (make Overnight Oats!)
- PBJ Waffle Sandwich (whole wheat waffle, cut in half, spread with 2 Tbsp nut butter and jelly of your choice)
- egg cups
- egg muffins
- egg burritos with whole wheat tortillas
- Protein drinks
- Whole wheat toast with almond butter, banana slices, and chia seeds
- Sweet potato hash brown and black bean burrito (whole wheat tortilla and salsa)
- Microwave Quiche
Yes, QUICHE! Cover half a cup of spinach with water in a mug and microwave for one minute. Drain water and add an egg, milk, cheese, and a crumbled slice of bacon. Mix thoroughly, then microwave for three more minutes. Enjoy!
I had oatmeal for breakfast. Now I'm wishing I'd made a mug of quiche!! What are YOU eating?