Skipping Breakfast

One of the major eating issues I see in new clients is skipping breakfast. They have all kinds of excuses; I'm not hungry in the morning, I don't have time, I don't like "breakfast" foods.

This is one area of nutrition that is easy to adjust. If you're not eating breakfast within one hour of waking, then you need to read further!

Are you wanting to lose weight?

Studies show that 80% of people who have maintained a significant weight loss, eat breakfast every single day. And most of their naturally lean counterparts do the same. "Breakfast is literally breaking the fast of the night," says Fleming. "Until you send food into your system, your metabolism doesn't really start to kick in."

Are you wanting more energy?

If you are lacking energy or are wanting more energy - eat early. Putting breakfast in your body will give you more sustained energy through the morning. Not hungry in the morning? You probably ate too much the night before.

To get a steady release of energy all morning long, eat a meal that combines protein and carbohydrates: peanut butter on an apple, leftover cheese pizza, a Kashi bar, old fashioned oatmeal with almonds, an egg with whole-wheat toast. You'll burn the carbs quickly, giving you a surge of energy in a short period of time. The protein will stay in your stomach longer and give you staying power.

Are you a night nosher?

Eating more calories than you use all day leads to weight gain; eating fewer leads to weight loss. So, in theory, no matter when you eat them, as long as the number of calories you eat each day matches how many you burn, you won’t gain weight.

But some research has shown that the way food calories are distributed may affect hunger—and that could affect weight gain. Research has also shown that people who skip breakfast are more likely to binge.

Going for long periods without eating creates a state where the body is low on fuel. Metabolism may slow to preserve energy, and the body may be more sensitive to the calories that come later—it may be more likely to store those calories as fat and not use them. Irregular eating usually leads to eating larger meals to make up for the energy deficit. A big meal may overload the body's capacity to use those calories, and the extra may be more likely to be stored as fat.

Irregular eating is probably more of a problem than night eating. People who skip breakfast often shift their caloric intake to later in the day, eating the majority of their daily calories at night. Many obese people display eating behaviors that often involve skipping breakfast. For people who eat most of their daily calories later in the day, when they stop eating in the evening, they may experience weight loss. It’s easy to assume that it’s because eating at night is more fattening. But it may simply be that they are cutting calories, or dieting, by limiting their evening eating.

Want some ez a.m. recipes?

Yogurt Parfait

1 cup Plain yogurt (I like Fage 0% fat)
2 Tbsp Go Lean Crunch cereal
honey to taste
1/4 cup blueberries or strawberries

Layer and enjoy!

Eggs-trodinaryily ez eggs

3 egg whites or egg beaters
Microwave for 1 minute
Add 1 wedge of Laughing Cow cheese

Groovy Smoothie

1/2 banana
1 cup frozen mixed berries
3 Tbsp or more as needed orange juice
4 Tbsp plain yogurt
1/2 scoop of protein powder (I like Jay Robb's Egg White Vanilla)

Blend and enjoy!

Egg White Crepes

Serves 2

1/2 cup whole wheat flour
2 egg whites
1/2 cup skim milk
1 pinch salt
1 tablespoon vegetable oil
1/2 cup mixed frozen berries, thawed and drained
1 tablespoon confectioners' sugar for dusting

Directions
1.Whisk together the wheat flour, egg whites, milk, salt, and oil in a large bowl until smooth.
2.Lightly coat a skillet with cooking spray and place over medium heat. Pour 1/4 cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until the bottom is light brown, about 2 minutes. Flip the crepe and place 2 tablespoons of the mixed berries in the center of the crepe; cook another 2 minutes. Fold the crepe in half and remove with a spatula to a serving plate. Dust with confectioners' sugar and serve.


Eat Breakfast Intentionally!

Cindy