Call me a skeptic, but I'm not entirely convinced that breakfast is the “most important meal of the day.” However, many researchers and health pros will be quick to tell you that “breakfast skipping” is strongly associated with weight gain and our current prevalence of obesity in America.
Essentially, there are studies that suggest that individuals who habitually skip breakfast tend to make poorer food choices for the rest of the day and have an overall diet that is less healthy than those who regularly eat breakfast. In fact, some studies not only support eating a healthy breakfast regularly, but have found that consuming a breakfast that is high in protein improves appetite control, reduces cravings and snacking, and supports healthy weight management. That said, if you ARE a breakfast eater, then it's important to know that WHAT you eat for breakfast can either step up your game toward health, wellness, and higher energy, or lessen your chances for success in the long run. So, today, I would like to share with you my top 3 breakfast foods. Eggs Eggs are synonymous with breakfast, right? They provide one of the highest quality sources of protein, but that's not all they offer. Eggs are one of the few foods that are a good source of vitamin D. This is important because low levels of this “sunshine vitamin” are linked to depression, obesity, excess belly fat, poor insulin sensitivity, low testosterone, and thyroid problems! Eggs also contain a very good source of healthy fats, which are linked to cardiovascular health and correlated to optimal levels of sex hormones like testosterone (and we do like sex, don't we? LOL!). But wait, there's more... ;-)
Researchers discovered that a breakfast that’s higher in fat and protein (and lower in carbs) can not only lead to greater fat burning throughout the day, but can help improve your body’s ability to handle the stress hormone cortisol. Greek Yogurt Yogurt is second on my list of favorite breakfast foods because it also is a very good source of protein, which – as I noted earlier; can help boost metabolism, suppress appetite, accelerate fat loss, support healthy blood sugars, build & maintain calorie-burning lean muscle mass, and promote an overall sense of well-being. Plus, Greek yogurt is also a great source of probiotics, including one particular strain that was shown in recent study published in the British Journal of Nutrition to help folks lose weight and keep it off.
Bananas So what happens to my breakfast when I'm short on time and gotta run? I reach for my next favorite…bananas.
And, yes! I totally disagree with those annoying little display ads on the Internet that say you should “never” eat a banana if you want to lose weight. But let me tell you why I feel this way; bananas are a nutrient powerhouse. They are a good source of vitamin B6, vitamin C, potassium, manganese, biotin, and copper (you won't find any of that in your breakfast donuts!). What’s more, recent studies suggest that bananas are one of the few foods that’s contain a specific type of prebiotic fiber that feeds the healthy bacterial flora of the gut. And to think that some people falsely brand bananas as “bad” for you… That said, it's best to choose bananas that are slightly on the green side because they contain more resistant starch than fully ripe bananas. The riper the banana, the less resistive starch...
So there you have it. My three favorite, fast and nutritious breakfast foods. Hopefully now, you’ll start off your day right by at least giving one of them a try. Eat well, and keep moving toward a better you.
