Breakfast is for Champions
What’s for breakfast?
For many people, breakfast is the most challenging meal of the day. Pressed for time, we often run out the door with nothing in hand and end up scarfing something like a doughnut from the drive-thru. While experts disagree as to whether the empty calories, sugar and fat content of that doughnut are worth the energy boost they give, it is important to remember that you do need some energy in the morning time! To break the fast of the night before, it is recommended that we consume between 300 and 500 calories within 1-2 hours of waking. This poses a challenge that we often fail, leaving our bodies short on health and our stress levels high.
Let’s keep things simple. We want:
- 300-500 calories of
- healthy fats, proteins and complex carbohydrates that
- balance blood sugar and lower levels of stress hormones while
- sustaining us with energy for the first half of the day and
- taking under 10 minutes to prepare and consume!
Is that so much to ask for? We can satisfy the above formula with the simplest of meals. Try the following:
- Peanut butter and apple
- Avocado on toast with an egg
- Oatmeal and yogurt
- Yogurt with grapes and granola
- Fruit and cheese
If you are someone who finds it difficult to eat in the morning, try something easier to take like a protein and fruit smoothie or grab a protein bar on your way out the door to be consumed at your leisure. The important part is that we get something to provide us with the energy we need to thrive.
Dr. Albert Stabile, D.C.