Many of my clients (and family members) tell me that they don't like to eat breakfast. They are not hungry in the morning and they just can't stomach food when they wake up. First, lets talk about why breakfast is important. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health. It improves your energy levels and ability to concentrate in the short term, and can help with better weight management, reduced risk of type 2 diabetes and heart disease in the long term.
If you are not a breakfast eater, here are some suggestions to help you get there.
-Think about your evening eating. Are you eating a lot? Are you eating late at night? If you are eating a lot of food at night or late at night, it may affect your appetitie in the morning. Try eating less at night and to stop eating 3 hours before you go to bed.
-Don't eat as soon as you wake up. Give yourself some time and eat mid morning when you are ready. Start with some water and than coffee or tea.
-Eat foods that you enjoy more. There are plenty of options out there!
Now, let's talk about WHAT to eat in the morning or WHAT NOT to eat in the morning.
You want to fuel your body with the right food! This will be the first food that is going into your body in over 12 hours so you want it to be a nutrient dense balanced meal that is sending the right signals to your body and brain. You should avoid foods high in added sugar. Eating foods high in simple carbs first thing in the morning can cause a spike in blood sugar and then a drop making you feel sluggish. The more sugar you eat in the morning, may also affect how much sugar you crave throughout the day. It is recommended to eat a well balanced breakfast including fats, proteins and carbs.
Here are some breakfast ideas:
-Eggs and whole grain toast-you can even add some veggies and make an omelette!
-Greek yogurt (topped with berries if you’d like)
-For cereal lovers, oatmeal is recommended but not the instant kind. You can add some milk for added protein.
-You can try a protein shake. Mix in some yogurt, milk, fruit, seeds and protein powder.
-Just want to grab something small. Try some nuts, a hard boiled egg, or toast with peanutbutter.
As long as you get something in your body that is somewhat healthy, it is better than not eating at all. Remember it doesn't need to be first thing. You can wait until you are ready and than fuel your body so your body and brain can help keep you going throughout the morning!!
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