There’s been a lot of tension between me and a close friend lately, because I find myself always lecturing her about skipping breakfast. She resents it and I get that she’s a busy professional mother with a lot to take care of, but my argument is that she also has to make time to take care of herself and her health or she won’t be any good to her husband or daughter if she continues to neglect her health.
Sadly a lot of my friends are in similar positions. Perhaps you too, are so busy and so pressed for time, that you rush through breakfast or skip it altogether. If you do, then just like my friend, you’re doing it at your own risk.
How many times when we were growing up, did teachers and parents drum it into our heads that “breakfast is the most important meal of the day?” Well they knew what they were talking about. Studies are now confirming what our parents and teachers knew all along – that people who eat breakfast do not have the weight issues that people who don’t do and are generally healthier.
My friend is a perfect example, and even though she would like me to take her on as a client, I refuse to because her refusal to eat properly will sabotage any exercise regimen I put her on and we would both be wasting our time in the long run. In fact, one study found that skipping breakfast actually increases your risk of obesity fourfold.
After sleeping for eight or ten hours, the body needs energy to function properly again and to help us meet those demanding schedules that keep us rushing out the door every morning. But guess what? The very excuse we use to skip breakfast is the very reason we should make sure we have it, because breakfast is where we will get the minerals, vitamins, protein, and fibre that will in turn give us the strength and endurance that we need for our bodies and brains to function at their best
So you’re short on time...wake up half an hour earlier so you can prepare something to eat. In fact the earlier you can eat after waking up, the better for your overall health. Try eating within an hour of rising to help give your metabolism a jump start. Most mornings I have a banana or protein shake, and then have a more substantial meal later in the morning…especially if I’m working out first thing in the morning.
Make sure your breakfast is a healthy combination of nutrients and take your time to consume, digest and enjoy your meal. It will help with digestion while giving you time to mentally plan your day. Throw in some high fibre cereals and you’ll be doing your heart a lot of good, as well as reducing the risk of diabetes and stroke. So be sure to say away from high sucrose or high fat foods and eat more whole grains.
A healthy breakfast is good for your body as well as your brain, as it will help you be more focussed and productive throughout the day and has even been found to sharpen problem solving skills and hand and eye coordination; a sharp contrast to my friend who is always tired, drowsy and grumpy. Recently she had to take a long leave of absence from work because of illness, likely brought on by too many skipped meals and a weakened immune system.
Eating a proper breakfast will also help you stay fuller longer, and reduce the risk of you consuming a heavier meal at lunch when the hunger or “the Kong” kicks in. Also the more protein in your breakfast menu, the better for you.
And the best part is you don’t have to spend any real time in the kitchen to put together a good or healthy breakfast meal.
Some good ideas include a fruit and vegetable smoothie; vegetable omelette with whole wheat slices; whole grain cereal with low fat milk and fruit slices or a hard boiled egg and a banana. Another solution is to plan and prepare all your meals for the week on the weekend, or the night before.
Kendal Burton is a Certified Personal Trainer, Yoga Instructor, Sports Nutrition Specialist and owner of Edge Personal Fitness. For more health and fitness tips “friend” us on Facebook, https://www.facebook.com/EdgePersonalFitness or join our free fitness community atwww.edgepersonalfitness.com. If you have any questions, or a topic you’d like us to address email usatmail@edgepersonalfitness.com
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