Rise and shine! Every morning you wake up is a new opportunity to accomplish your goals. Before you take on the day, it is important to properly recharge yourself by getting a good night sleep and eating a hearty breakfast. Often referred to as the most important meal of the day, breakfast makes champions! Not only does breakfast provide the fuel you need to get through the day, but it also helps your body maintain a healthy metabolism.
Nerys M. Astbury, Nutrition Scientist and Senior Researcher at the University of Nottingham, explored the negative effects skipping breakfast had on your health. She concluded that missing breakfast creates metabolic and hormonal differences in the body. It was also proven that appetit and energy is negatively affected by skipping the first meal of the day, making you more hungry and less energetic. This reinforces the importance of consuming some food in the morning before you start any task.
Now that you know the importance of having breakfast every morning, how do you prioritize this meal everyday? The key is creating a consistent morning regimen that allows time for you to make a meal. Need help managing your morning routine? Click here to learn different tips and tricks on how to ignite your healthy start this fall.
On top of eating breakfast every morning, it is important to focus on what you are consuming. Eating a high processed and sugary cereal may be delicious but will not provide you with the proper nutrients you need to take on the day. The first meal should contain an item from most food groups including whole grains, lean protein, low-fat diary, and fruits and vegetables. A great example of a proper breakfast is eggs on top of a whole grain bagel with fruit and a glass of milk on the side. This meal provides nutrients from a wide array of food groups and is quick and easy to make.
Do you struggle to create easy and quick meals for breakfast? Well I have the recipe for you! Below is a delicious oatmeal recipe that is sure to brighten your mornings.
A Quick and Easy Fruity Oatmeal Recipe
You will need:
- ¾ a cup of oats
- ¾ a cup of milk or dairy substitute
- 1 tablespoon of cinnamon
- ½ a cup of frozen fruit
- 1 teaspoon vanilla extract
- 1 tablespoon of peanut butter
- Honey to taste
- Place the oats and milk in a pan and put the pan on medium heat over a stove. Start mixing these two items for about 3 minutes, stirring constantly until the milk and oatmeal is warmed.
- Add the frozen fruit of your choice to the pan and continue mixing the ingredients. The fruit will slowly start to melt and juices from the fruit will mix into the oats.
- Add in your vanilla extract as well as cinnamon to the pan. Continue mixing thoroughly for another 30 seconds or until your fruit has been completely defrosted.
- Take out the oat mixture from the pan and place it into a bowl.
- Finally, add the peanut butter and honey to taste.
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Need more helping planning your breakfasts for the fall season? Don’t worry. Give us a call. We’ll make an appointment to talk via Zoom or by phone. Together, we’ll help you achieve your best self.
Call 301-869-1787 or click here to set up an appointment as my free gift to you.
Together we’ll create your healthy sweet life by building a healthy relationship with food.
Sources:
Nerys M. Astbury, Moira A. Taylor, Ian A. Macdonald, Breakfast Consumption Affects Appetite, Energy Intake, and the Metabolic and Endocrine Responses to Foods Consumed Later in the Day in Male Habitual Breakfast Eaters, The Journal of Nutrition, Volume 141, Issue 7, July 2011, Pages 1381–1389, https://doi.org/10.3945/jn.110.128645
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
This blog post was written by Bailee Richman, Dietetics Student from the University of Maryland