Don’t Run on Empty … Wake up and “Break-Fast”!

We all know that a car does not run on empty and most of us know what it feels like to run out of gas.  Well, our bodies are the same.  Who wants to be in the middle of a presentation and hit the wall?  How hard is it to focus on the lecture when all you can think of is lunch?  Food is not only the fuel for our bodies, but it is our source of our energy, the basis of our concentration, and the foundation to a healthy, lively day.  There are many reasons to start the day off with a healthy breakfast including weight management, balanced blood sugar, and also stabilized energy throughout the day. 

Breakfast is the first chance the body has to refuel its glucose levels, also known as blood sugar.  Most of us go 8-12 hours at night without food and the body uses our glycogen stores while we sleep.  The food we eat is broken down into three main fuels for the body: protein, carbohydrates, and fat.  Glucose, the building blocks of carbohydrates, is the main energy source for the brain and is therefore essential.  Blood glucose also helps fuel the muscles which is needed for physical activity throughout the day.  Skipping breakfast can not only start the day with fatigue, but also lead to lack of concentration later on. 

Eating a healthy breakfast can also aid in weight loss.  First, eating breakfast curbs the appetite later in the day, which not only helps with overeating, but also reduces cravings for sugary snacks.  Second, prolonged fasting, which occurs if we do not “break the fast” can increase the body’s insulin response, which in turn increases fat storage and weight gain.  Insulin is a hormone in the body that moves glucose (sugar) from the blood into the muscles and fat cells for storage.  If we don’t fuel the body, there isn’t anything to “move” which can consequently lead to excess weight.

We’ve discussed the importance of simply eating breakfast, but equally important, is what to eat for breakfast.  Blood sugar issues are one of the major health concerns in our country.  Skipping breakfast is not the only thing that can increase the body’s insulin response.  Eating sugary, high carbohydrate meals that lack fiber, healthy fats, and lean proteins also leads to this unhealthy hormonal response.  A mocha frappachino and bagel is guaranteed to spike the blood sugar as well as lead to a crash in the afternoon.  Don’t run out of gas!!  Make sure your breakfast is comprised of healthy, nutrient dense, whole foods, and don’t forget the protein.  Here are a few examples of how to start the day.  Breakfast #1:  unsweetened steel cut oats with cinnamon and agave nectar, ½ a grapefruit, and 1 hard boiled egg.  Breakfast #2:  Whole wheat English muffin with almond butter and a banana.  Breakfast #3:  Fruit smoothie with one scoop of protein. 

There are many excuses to skip breakfast: I was late, I don’t like breakfast foods, or I’m not hungry in the morning.  We all recognize the importance of correctly fueling and maintaining our cars, but why don’t we do the same for ourselves?  Instead of running out of gas or neglecting your health, wake up, EAT, and LIVE your day!!