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Why I made the switch: Eating a healthy breakfast

written by Maddy K.

If you are anything like me, you resist the idea of eating a healthy breakfast.  I had my reasons: I didn't have time, I wasn't really hungry in the morning, etc., etc.  Besides, I really liked my morning routine…wake up, brew a pot of very strong coffee, then consume two cups of said coffee with a ½ cup of cream and a tablespoon of sugar.  Ahhh… what could be better?

The truth: how could I possibly feel hungry after consuming so much coffee and cream?  After reading numerous articles on the benefits of eating a healthy breakfast (improved cognitive performance, weight loss, increased activity, concentration and productivity, a lower late-day appetite and more optimal blood sugar levels), I decided to give it a shot.

The first few days I literally had to force myself to eat because I did not feel the least bit hungry.  Eventually I cut down to one cup of coffee per day and switched to 1% milk. Once I got into the groove of eating breakfast I noticed that I began eating much healthier at lunchtime.  I did not realize that I would literally starve myself until lunchtime and then crave really heavy and fattening meals that would fill me up.  I began eating lighter lunches and noticed I had more energy throughout the afternoon.

Eating a healthy breakfast has become a habit for me - it is one of the most important choices of my day.  It sets everything up - my energy, appetite, mood and all the other choices I make throughout the day.

A few of my favorite breakfast options:

  • Steel cut oatmeal, 1% milk, almond butter, fresh fruit and almonds
  • Egg white scramble with parmesan and organic baby spinach, whole grain toast and almond butter and fresh fruit
  • Kashi brand cereals, 1% milk and fresh fruit
  • Greek yogurt, granola and fresh fruitBreakfast

 

What the experts are saying:

  • According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.
  • A Harvard study of more than 17,000 men found that those who frequently ate breakfast cereal -- both refined grain and whole-grain types -- consistently weighed less than those who rarely or never ate breakfast cereal. Additionally, Harvard Health Publications contends adding high-fiber cereal or whole grains to a healthy breakfast may not only help you lose and maintain weight, but it may also decrease your risk for stroke, heart disease, colon polyps, colon cancer and diabetes.
  • Purdue University researcher Wayne Campbell, PhD, tells WebMD that "Protein blunts your hunger the most, and is the most satiating." A traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein. Another study, published in the Journal of the American Dietetic Association, evaluated the diets of adults and found that breakfasts of ready-to-eat cereal were associated with lower BMIs in women than other, higher-fat breakfast meals.
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