Importance of Breakfast: Tips for the Most Important Meal of the Day!
What do you usually have for breakfast? Coffee? Tea? Toast? Cereal? Fruit? Juice? Is breakfast a “sit-down meal” or a grab on the run out the door? We all are in such a hurry!
According to polls a normal breakfast can consist of the picture below:
Now I have to say that egg sandwich looks yummy! Bacon and eggs on a muffin! And with cheese!
But one has to be in a car to indulge. And we can see that there is a whole lot of fat in/on that sandwich. So maybe not a good choice?
I’m betting Eggo Waffles are a great favorite, and easier to serve and eat!
I like the taste of Eggo Waffles! A friend of mine tasted a whole lot of gluten-free waffles. Her body needed gluten-free. What she tasted was “awful!” She decided that she would still occasionally indulge in Eggo Waffles as they are the best frozen waffle! Even though she would have to do with a tummy ache after! Crazy!
I’m betting there are a lot of kiddos that start their day with an Eggo waffle. Hopefully, they will also have a glass of milk!
What happened to breakfast cereals? Especially a hot cereal? What has happened to sitting down for breakfast? Our lives are “on the run!”
Breakfast is the most important meal of the day.
It literally breaks your “fast” from the day before. I’m sure you have heard of a “Fasting” group that says you can lose weight this way! But is it any different from what we all do?
Most of us choose to eat supper between 6:00 and 7:00 p.m. Most of us do not eat afterwards. Thus begins your body’s fast time.
Seven o’clock P.M. to seven o’clock A.M. is 12 hours of fast and no food or drink. It does help a lot that we all are usually sleeping during this time of no foods!
Why is it important is that we Break the Fast with nutrition?
Importance of breakfast: Eating breakfast is considered important as it replenishes your body’s energy stores after a night of fasting.
Can Eggo Waffles do that? Upon review of the package, Eggo leaves out a lot of nutrition. It is high in calories and high in carbs. Low in proteins.
There are 195 calories in a 2 waffles: a serving size of KELLOGG’S EGGO Waffles, Homestyle. The calorie breakdown is 34% fat, 57% carbs, and 9% protein.
For a child starting the day, the ingredients guarantee “the wiggles.” They promise giggles as the morning goes along. Or maybe lack of concentration?
As we sleep, our bodies are still at work, digesting foods from the previous day. Yes, there is still food in your stomach when you hit the bed!
By morning, your blood sugar is low. Your blood sugar is the power for your body’s muscles and brain. Breakfast replenishes this.
If we miss or short-change our “break the fast” meal, our body begins to tap into our energy reserves. These reserves can be stored in our muscles. Not a good way to start the day.
Your whole system becomes stressed. Skipping breakfast or short-changing breakfast throws off our circadian rhythm! This is the built-in clock that runs our days and nights.
For children, meeting the metabolic needs are greater than for an adult. Remember a child’s body is in the “growing mode.” Nutrition is important.
Statistics show that 20% of American children don’t eat breakfast; 32% of adolescents skip breakfast.
I struggle with expecting children to sit quiet or study when their “tummies” are rumbling. It’s also hard when they are full of sugars and sugar “wiggles.”
Skipping important nutrition in the morning can affect learning, increases the risk of obesity, diabetes and heart disease. This can be said as those who eat breakfast are normally healthier all around than those who skip.
Our children are experiencing obesity and diabetes at early ages.
Putting some good protein and fiber into your stomach in the morning can actually help control appetite throughout the day. Remember it takes hours for food to be processed throughout the body.
A good breakfast could be a nutritious cereal. Did you know that statistics show the average American child will see approximately 758 breakfast cereal advertisements each year?
Most breakfast cereals advertised or available in supermarkets are either high in sugars, low in proteins, and low in nutrition. They are sold based on flavors. And we all like sweet and crunchy!
Another great kid’s favorite: Kellogg’s Pop Tarts. Pop Tarts are very low in nutrition. High in sugars.
Oatmeal has it’s advantages, but most have to be cooked. And that takes time. Be careful of sugar-free Oatmeal as it has chemical sweeteners in it instead of cane sugars. I don’t want the chemicals. I’d rather deal with cane sugar.
Carbohydrates get a bad wrap, but they do belong at breakfast. Whole grains are the best carbohydrate in the morning. Whole grains digest slower, moderate blood sugar peaks, and supply nutrition.
My choice: My suggestion:
A Breakfast smoothee of milk, protein powder, and fruits and vegetables. Create at dinner time, and refrigerate. It can be made ahead; zapped in the blender in the morning, and provide the best nutrition for your body.
There are endless possibilities of flavors. And Colors with fruits and veggies! After a remix, pour the Breakfast Smoothee into a traveling mug. Then, head out the door with great nutrition for the day!
I personally like the Shaklee Cafe Latte Life Shake, and I add it to my morning coffee! If I have tea, I may add the vanilla flavor Life Shake or the Strawberry? I add fresh fruit (a banana) to my meal, and I’m all set!
Nine Tips for A Good Breakfast:
- Learn to read labels. Don’t buy breakfast based on the TV add. Choose your food wisely. I also feel that a good breakfast keeps the doctor away! Meaning good nutrition does pay off! Wellness does make cents!
- Look for whole wheat, oats, rye or other whole grains listed in the FIRST ingredients. You can always add fruit to sweeten. (I do like Oatmeal, and especially Steel Cut Oats! and I can find them Instant!)
- Do you know your coffee drink! A local drive-through coffee may have a lot of sugar added for flavors. Starbucks coffee contains 470 calories, 12 grams of unhealthy fats, and 59 grams of sugar! I flavor my coffee with a protein powder. The disadvantage of the powder, is I have to stir it more often. But I can do that! And again lots of flavors to choose from!
- Make processed meats such as bacon or sausages an occasional treat. Processed meats have been linked to colorectal cancer (even for young people), heart disease, and type 2 diabetes. Use bacon as a family breakfast on the weekend.
- Do not use processed meats, such as bacon or sausage, before physical activity. This includes when you or your child are exercising or playing ball after breakfast. Processed meats are hard to digest and can easily create stomach issues with activity. If you are looking for protein add an tofu or yogurt. Left over meat from dinner the night before can also be served. Beans and rice are a good source of protein.
- Serve Eggs in moderation. Eggs are high in cholesterol, but do have proteins, vitamins, and nutrients.
- Go easy on fruit Juices. Whole fruit is better as it adds more fibers. Many fruit juices are high in sugars.
- Eat IN, not OUT. Breakfast offerings from Fast Food places are high in Sodium, and low in fibers. Its the sodium that really can affect the rest of the day; and you will retain fluids.
- Lastly: blend up a Breakfast Smoothee. Combine whole fruits, yogurt, tofu, vegetables, and protein powder with milk, water, or a small amount of fruit juice. A Breakfast Smoothee can be very tasty!
Let’s get Particular!
You know I’m a Health Coach. You know I am a bit biased as to what I think is a good product. If you don’t want to read more, this is the place to end.
If you do want to find out why I am so choosy, then hang in there.
Why Shaklee? Why not some other brand?
I choose Shaklee because of it’s science and it’s dedication to Nature. How can a company produce products with chemicals and then say that they believe in Nature?
Shaklee is all about Natural. 100% pure. No pesticides, fungicides, insecticides. All the ingredients are naturally safe. Or they reject it.
Shaklee Cares:
One way Shaklee is making an impact is through its nonprofit, Shaklee Cares. I can enjoy the good health of Shaklee supplements, but what about those who can’t afford it?
Shaklee Cares provides direct support to families in need. This shows the company’s commitment to doing good.
Shaklee Cares was started in 1992 to assist its customers who were victims of Hurricane Andrew. It has since developed into a general emergency relief fund. This fund has made grants of more than $650,000 in support of 150,000 families.
Roger Barnett, Shaklee’s President, says that a Shaklee ambassador often help their customers apply for the funds. Sometimes, the ambassador even applies on their behalf. “So, if they say they need it to buy an emergency generator, we get it for them” says Barnett. If they need it “to get food for their family, we give it to them.”
I was very happy to be able to help a customer in Puerto Rico! Shaklee does care!
Vitamin Angel
On the 25th anniversary of Shaklee Cares, Barnett says he wanted to rally people around the future. To him, this meant two things: kids and the planet. To do this, the nonprofit began partnering with two organizations. Shaklee Cares makes donations of prenatal and children’s vitamins and other nutrition products to Vitamin Angels.
Vitamin Angels is a special program. It helps children all over the world have access to nutrition.
True Wellness:
“Shaklee’s purpose and mission is to bring true wellness to the world. Shaklee defines true wellness as physical health, financial health, emotional health, and the health of our planet. You cannot be healthy if you don’t have all of those elements,” quote Roger Barnett.
What is Shaklee quality?
Shaklee Corp. conducts over 100,000 quality tests a year. This ensures that Shaklee products are 100% safe for you and your family.
At Shaklee, they screen for over 350 contaminants, pesticides, and impurities on every new botanical ingredient. Shaklee makes products that are gentle on the environment and they never test on animals.
I do not know of any other nutritional supplement company that does this.
What makes Shaklee nutrition so good:
The Landmark Dietary Supplement Study was conducted by UC Berkeley on behalf of Shaklee Corporation: (but not paid for by Shaklee.) (This is a big difference as many “studies” are paid by the contracting company. The results can be quite biased. )
- Study participants The study invited about 1,200 people who had used Shaklee supplements for at least 20 years to participate. Of those, 435 completed online questionnaires.
- Study methods The study used a cross-sectional design, with participants completing online questionnaires and undergoing physical exams.
- Study findings The study found that Shaklee supplement users had better health than non-supplement users, with lower levels of cholesterol, triglycerides, homocysteine, and C-reactive protein.
Shaklee scientists have published over 100 scientific papers and presentations, including the Landmark Dietary Supplement Study.
I like those numbers.
The other recommendation was NASA and their use of Shaklee supplements. The need for good solid health/food products for the space program.
Shaklee started working with NASA in 1993. They provided a customized version of the rehydration beverage, Performance. This was called “Astroade” at the time, and used by NASA Shuttle astronauts. Today this hydration product is part of the Shaklee Sports line.
(Yes that is Senator/Astronaut Mark Kelly!)
NASA continued using Shaklee products until the end of the NASA shuttle program. However, many space astronauts continue to use the supplements.
Hydrate is used by many Olympians. They have to be very careful with the ingredients of products they ingest.
I choose to buy Shaklee products. And one of my favorites is their Life Shake.
Illustrated is their protein Life Shake. It is available in whey, pea protein and soy protein. Life Shake comes in many different basic flavors with seasonal flavors to widen the choices.
Have you ever purchased a supplement product and then questioned your purchase? I have. I got frustrated with the cost of the product I purchased at Cosco, so I stopped taking it. There was no change. My body did not react to the difference. Why was I spending the money?
I’ve done this with Shaklee supplements (tried to go without! Do I really need this?), and my body will let me know if I forget too many times. I can actually feel the difference. This translates into “getting my money/health worth!
Back to Smoothees and Life Shakes:
Non-gmo, gluten free, vegan available, keto-friendly, kosher are all the ways Life Shake is available. It contains 23 Essential vitamins and minerals clinically proven to support heart, brain, vision, bone, immune and overall health.
The Life Shake also includes 200 mg of Calcium plus ALA, an essential omega-3 fatty acid. It is powered by Leucine to help you build lean muscle, burn fat, improve metabolism, and reduce cravings.
I believe the reduction in cravings is Life Shake is satisfying my body’s needs.
Have you ever had a craving for a particular food? I want something sweet, or juicy, or crunchy? Sometimes this is your brain asking for what it needs: glycemic index too low, need fiber? I’ve noticed this as to wanting ” something salty” when I’m working hard and perspiring!
I like to add leafy vegetables to my shakes. I have to be in the “mood” for a green or orange colored shake. They are a nice change and can be quite tasty. (For children: green can be fun! and if it tastes of oranges or strawberries, it is even better!”)
I include fresh fruits, (although there may be a bit of chewiness with fresh fruit. If you don’t want “chewiness” use frozen fruits and vegetables.). I also use different kinds of milk. (When you digress from cow’s milk, read the label for calcium and vitamin D. Sometimes this has to be added. Is it by chemicals?) I have added water when I travel, and it is just as tasty (the flavor is not diluted).
You can also add more fiber, by adding oats. Letting the smoothee set overnight in the refrigerator will make the oats softer. Just reblend in the morning.
Breaking the Fast:
Breaking the fast with a good nutritious breakfast is important. I suggest smoothees as many times time is of the essence when it comes to especially morning meals.
Which Shake to choose? Choose a Life Shake with the most nutrition and one that will enhance the day ahead!
Start your day right! Break the Fast with Good Nutrition. Check out the nine tips for a good breakfast. And enjoy the Day!
References:
https://www.health.harvard.edu/staying-healthy/breaking-the-fast
Mary Jessen: Wellness Makes Cents 