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Today’s topic: Breakfast
It’s certainly not the first time you’ve heard the expression, “Breakfast is the most important meal of the day”. But is there truth behind this well-known saying? Research shows that those who eat breakfast tend to have a healthier body weight, higher intake of nutrients and better signs of cognitive performance than those who skip breakfast. Additionally, skipping breakfast has been linked to increased appetite later in the day, which can result in overeating, weight gain and metabolic and hormonal changes.
Bottom Line? Don’t skip breakfast! This meal is extremely important and part of an overall healthy lifestyle. Skipping meals in general is never a good idea. Our body uses food for fuel and it needs a steady stream of calories and nutrients to function properly. Aim for breakfast items complete with whole grains and protein, which have been shown to keep you feeling full and satisfied, longer.
Try one of my favorite breakfast recipes that takes less than 5 minutes to prepare: Overnight, No-Cook Oatmeal – Easy, delicious and quick for those who are on the run. It is inspired by pepperlynn.com and theyummylife.com.
This time around I made Blueberry, Almond Oatmeal with Vanilla and Cinnamon:
Nutrition Facts: 350 calories, 9 grams of fat (2 grams saturated/6 grams mono and polyunsaturated fats), 50 grams carbohydrate, 23 grams protein
Good source of (>25% daily recommended dietary allowance) B12, Calcium, Copper, Magnesium, Manganese, Pantothenic acid (B5), Phosphorus, Riboflavin (B2), Selenium, Thiamin (B1), Zinc. This recipe is also a good source of fiber (9 grams!) and Omega 3 fatty acids.
- I usually use recycled salsa/sauce jars, but any kind of tupperware will work
- Feel free to swap out the blueberries, almonds, vanilla and cinnamon and come up with your own add-ins (granola, dried fruit, ground flax). Please share any flavor ideas in the comment section below. Some of my other favorite combinations include: 1. Apple, cinnamon, walnut 2. Banana peanut butter 3. Mango, almond, maple syrup
- Don’t like Greek yogurt? Feel free to use regular, plain yogurt as well. You may need to reduce the amount of milk depending on the consistency (it should be thick and creamy)
*What the heck is a Chia seed? Chia is an edible seed that is part of the Mint family. They are a rich source of fiber, omega 3 fatty acids and antioxidants. When combined with water, they expand and form a gel, which has been shown to help control blood sugar. Try adding to cereals, yogurt, smoothies or flour when baking.
Rampersaud, G. C., Pereira, M. A., Girard, B. L., Adams, J., & Metzl, J. D. (2005). Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. Journal of the American Dietetic Association, 105,743–760.
Giovannini, M., Agnosti, C., & Dhamir, R. (2010). Do we all eat breakfast and is it important. Critical Reviews in Food Science and Nutrition, 50, 97–99.