12
Oct

Kickstart Your Day: The Importance of Breakfast.

Start your engine! Breakfast energizes your sleeping body. Breakfast starts your engine!

You have gone without food or water for at least 10-12 hours. Your body is dry and craving fluids too. There is no gas for that engine to run on.

Your inner body has constant need. It is like an engine that needs a constant flow of fuel. It is your metabolism, a chemical process, that demands energy. Your metabolism is always active. It breathes, circulates blood, digests foods, grows and repairs cells. It manages hormone levels and regulates your body temperature. It takes place inside you as your body converts foods and drinks into energy. This process looks for an energy source first thing upon rising.,

Think of your body as that fancy car above. We know that car needs good fuel to run efficiently. We know it needs fluids too.

Your well is dry. Your fuel tank is empty.

Breakfast kickstarts this engine into motion. Start with a good glass of good water.

Ever feel you just can’t get started in the morning? Seem to drag yourself out of bed? Can’t seem to get going?

Well its because you are low on fuel. Your engine is running on fumes! It’s choking and sputtering! It’s looking for the “pit stop.”

Breakfast is where you fuel your engine, and start to burn calories/fuel throughout the day. This important meal helps you focus and have enough energy to do your daily tasks.

Breakfast also helps lower bad LDL cholesterol. It reduces the chances of getting diabetes and heart disease. The first meal of the day, Breakfast, actually helps you not gain weight.

Your metabolism is like a fine tuned engine. Breakfast is the best time to “increase” your metabolism. This is when you boost the fine running of your engine. Give your body enough fuel that it runs smoothly all day, and is not dragging or running on idle.

When you skip breakfast, your body reads that as it then needs to conserve rather than burn any incoming calories. Conserve! Your body goes into a slower mode of energy. You are drifting to that pit stop! You’ve got things to do and places to go! Your body needs fuel!

And as that engine slows down, you begin to look for fuel. That’s when that donut, what you would normally pass up, looks so good!

People who skip breakfast, eating fewer calories, creating smaller meals, eating less during the day, actually gain weight. Your metabolism is in a conservation mode.

Sounds strange, but true.

The less you give your engine, the more it will try to conserve. It Has to keep running. If you don’t feed it, it goes into “idle,” and your metabolism, that burns calories, slows down.

We want it to be in an active “burning” mode. You need to add some good carbs/fuel to that “pit-stop-breakfast.”

(Your body’s energy source is from glucose. Glucose is broken down from the good carbs you eat. The body stores glucose for energy as good fat. Some of this glucose is stored as glycogen in your liver, and smaller amounts in your muscles.)

It is during the night that your engine goes to idle, using stored fuel for maintenance work. During times of not eating, or going without foods for 12 hours or more, your glycogen stores are low. Your liver releases glycogen as glucose to keep blood sugars low.

Once your glycogen stores are used up (no food coming in), your body looks elsewhere. And energy levels dip. This can be why it is hard to get out of bed. Your engine is sputtering.

As you watch your fuel gauge, learn how to keep better energy levels for yourself. This practice restores your glycogen storage as needed and keeps your metabolism UP during the day. And all starting from a good breakfast.

What are we choosing for your first meal of the day?

Do you start with cereal?

Do you start with eggs and toast?

Or perhaps you are starting with Eggo Waffles?

Eggo Waffles are not good energy sources. Neither are Pop Tarts. The nutrition in them is minimal for good energy. They are meant to be a cookie or a dessert. The sugar content is too high for breakfast.

What is your normal breakfast?

Is your normal breakfast a bowl of boxed cereal? Are you looking at breakfast as a meal, or just a pit stop on the way out the door? Are you chugging down a bowl of cereal as you are running out the door?

It’s ok to choose boxed cereal, if you are choosing one without a lot of sugar added. Look also for fiber. This is a great time to add fiber to your diet. It slows down digestion, giving your body longer lasting needed energy.

Aim for boxed cereals that contain no more than four to six grams of sugar per serving. This amount is about one to one and a half teaspoons of sugar. When I think 1 and 1/2 teaspoons of sugar I think that’s a lot, especially on an empty stomach. Unfortunately, the above cereals are high in sugars.

Be careful of the sugar content. Sucralose “This artificial sweetener substitute of sugar can be about 600 times sweeter than sugar concentrate. Some regulatory agencies have stated that it’s safe for consumption. However, some studies have suggested that it may affect health negatively.

Sucralose, aspertame, or any other artificial sugars does more harm than good, especially for that young child. Be certain to read the label on the box. Look for cereals with natural sugars, or minimal sugars.
Artificial sugars can be 200 to 700 times sweeter than table sugar.

Oddly enough, Rice Krispies, (which always seems to be full of air! Isn’t the slogan: snap, crackle, and pop?) by itself has 9 grams of sugar. Imagine the count with marshmallows!

Artificial sweeteners don’t contain calories or good sugar. This can be an analogy to poor fuel for that high performance engine. Poor fuel for your personal “engine” lacks beneficial nutrients like vitamins, fiber, minerals, or antioxidants. All sweeteners do is over-rev your engine. And we know what that can do to our beautiful, expensive car. Imagine it in your body.

Sweeteners like fruit juice, honey, molasses and maple syrup contain natural sugar and have some nutritional benefits. Fruit has fiber, vitamins and antioxidants. Even raw honey and maple syrup can contain antioxidants and minerals like iron, zinc, calcium and potassium. Raw, natural, local honey is very good for you. Look at breakfast with a need for good fuel for the day.

How can I child sit still in class today after indulging in a high sugar breakfast? The average breakfast boxed cereal has TWO teaspoons of sugar in a serving. Does your boy eat one or two servings? Growing boys seem to eat more than one bowl many times. That’s a lot of sugar.

Consumer Reports rates the best breakfast cereals. The cereals rated highly include Nature’s Path Organic Heritage Flakes and Post Grape-Nuts Flakes. General Mills Cheerios and Post Great Grains Raisins, Dates & Pecans are also among them. General Mills Total is one of them.

One Degree Organic Foods Sprouted Ancient Maize Flakes is another. General Mills Wheaties is also highly rated. Kind Honey Almond is included. Post Grape-Nuts Original and Barbara’s Multigrain Spoonfuls Original are listed too.

Adding fruit to make the cereal bowl makes the cereal sweeter, the milk sweeter, and more nutritious. Cooking oatmeal in the microwave can open the door to fun. Oatmeal with applesauce, cinnamon, and nuts will taste like a cake! But this kind of “cake” will do great things to your personal engine.

What’s the point?

We decided that there is great importance with eating Breakfast.

Cereal for breakfast is fast and quite common. But what is the nutrition value in that bowl of cold cereal? Will it help your kiddo to sit still and learn? Have you given his body a source of good “brain-power?” Remember poor fuel will make an engine stall, or stop, or sputter.

Creating a good breakfast can be simple. Start with a scrambled or fried egg. Add a couple of cherry tomatoes or perhaps a bit of last night’s vegetables. Raw vegetables are allowed at breakfast! And don’t forget the fibers of fruit. A couple carrots alongside scrambled eggs is a winner. Not only does it add colors, but great nutrition.

What about English Muffins and eggs? These can be made ahead to pop into your microwave. (You can scramble eggs on the weekend, cut into squares, freeze flat, and add to your muffin.)

Ten reasons why breakfast is so important:

Improves Concentration and Focus. …
Helps Lift Your Mood. …
Helps Manage Your Appetite. …
Helps Your Heart. …
Improves Academic Performance. …
Aids in Weight Management. …
Helps Pregnant Moms Meet Nutritional Needs. …
Boosts Your Immune System.

For many people it is also the time for milk! Don’t forget the milk. Even adults need calcium.
A glass of milk and some fruit is a sure win!
Calcium is important. If you can’t afford the bottle or box of milk, mix it 1/2 and 1/2 with dehydrated milk. Chill well and your family won’t notice the difference.
Your body needs calcium. Calcium is needed for growing bones, and for aging bones. Water or coffee or even tea does not make it, unless you add a generous amount of milk. No sugar.

Breakfast actually starts your metabolism. It energizes our body. We are concerned about our metabolism and find it difficult to lose weight. Why would you lose the ability to jump start your metabolism? Isn’t a faster metabolism what we want such that we can burn more calories?

You can also start with a good fiber cereal. Oatmeal? There are several different kinds: Steel Cut Oats are my favorite. Don’t buy the ready to serve packets. Too much sugar. You can make it just the same by buying quick cooking oats and cooking right in the bowl. Add milk. Add fruit. (Fruit cups with natural sugar) and you are good to go!

Different fruits will give the cereal different tastes. You can also add cocoa to the cereal. Just enough to make the cereal brown. Add strawberries!

So much better than the packet mix of Quaker Oats Strawberry Oatmeal. Some packets can carry 10-17 grams of sugar! or 4 teaspoons of sugar! Adding fruits is a good way to add taste and sweetness to quick cooking oats.

How about adding nuts and pure maple syrup? Strawberries and blueberries? All created in one bowl. (cheaper than by package) And with much more nutrition.

What are the suggestions for a fast and easy breakfast? Breakfast should give our kiddos learning power. Our school kiddos should also be able to sit still to learn.

You might be thinking: I don’t have time in the morning to serve everyone eggs and waffles. I can’t mange to cook sausage, eggs, toast, juice,or cereal. I have to get myself to work! My family is on the fly in the morning. We won’t have time to sit for breakfast. Preparing a big breakfast is not possible! (Oh I remember those days!)

Consider adding a Shake/supplement to your daily meals.

For my breakfast, I’m looking at protein/soy/plant-based shakes. I want the protein and fiber that I can easily digest. I did my research. I liked what I found, and what the nutrition values are. The one I chose is made from natural ingredients, not synthetic ingredients. I like that the one I chose is safe from harmful additives. And it is in a dissolvable powder.

If the shake has fiber, it has good energy/carbs for my body to work with. Proteins, plus Carbs are what I’m looking look for.

Your choice is up to you. Do your research!

You research your car. You researched for your home.

Why aren’t you researching for your health? Take the time to go on line and look for what is available.

When looking at protein shakes, choose a company that guarantees it’s products to be pure. Choose a company that offers a money-back guarantee if you don’t like it. This applies even after you have consumed the bottle.

Don’t do the research in the grocery aisle. Look it up ahead of time. Know what you are buying before you get to the store.

Don’t choose the shake on sale at Cosco or Walmart. Check it out first.

Does it have what you really want? And has it had any recalls? Do Olympic athletes drink it? Olympic athletes need to be chemically pure. Good question.

I choose Shaklee Corporation for all of the above.prescriptions. I researched and I like what I found.

I like that the Shaklee Company fuels the “stars.” I’m not talking paid movie stars. I’m talking Olympic athletes, and even the far-flung stars of NASA: astronauts. These athletes’ lives depend on good nutrition.

I’m adding a Shaklee Life Shake for my breakfast. I start the day with a shake, and some fruit. If I’m super hungry, I might add a slice of whole grain toast with peanut butter. I do this if I know the morning will be busy and with a lot of movement. Be conscious of good carbs. No white bread. Look for a good whole wheat bread. Maybe even with nuts and whole grains.

The shake shown is with Pumpkin Life Shake, with whipped cream and cinnamon on top! What a great start to the day!

You can add chocolate Life Shake or cafe latte Life Shake to coffee at lunch. And enjoy some fruit and veggies.

I made a decision for myself and my family.

I don’t have the time. A shake seems to fit the time frame. I can add the contents together even the night before.

Then in the morning, add milk, or if Shaklee, even water works, and blend. (water does diminish some nutrients; we’ve done this when we were traveling and milk was not available.

I really like the Cafe Latte shake and it tastes great in my coffee! Or this fall, add the Salted Caramel. No need for creamers. I’m betting you will agree that is one Terrific Coffee/shake to take with you. (And a lot cheaper and better for you than Starbucks, who only adds sugars.)

I hope this leaves you with great Breakfast ideas. I know for myself, somedays it is hard to “think” a breakfast meal. My thoughts are to make it easy to fix and serve. And minimal clean up! And to prepare something that me and my family would really like to eat or drink.

What are you choosing for your Breakfast?

Breakfast is an important meal. This is the meal that will jumpstart your metabolism. This is the time to get your metabolism running on HIGH. Don’t skip that important pitstop. Don’t skip this very important meal.

You plan for other meals, plan for the most important one meal of the day. If you would like some help planning, I am glad to help.