You can’t be energetic if your brain is starving, which is what happens when you skip breakfast. Our brains need about 120 grams of glucose a day to function properly.
Unless you have a habit of sleepwalking to the refrigerator, I’m going to assume you’re not eating during the night, so when you wake up in the morning, your levels of glucose are low and need to be replenished. That’s where breakfast comes in.
If you don’t start the day with a well-put- together breakfast, your brain will simply not generate enough energy to keep you on top of your game for the day. And I don’t mean a bran muffin, a donut, or a bagel. I mean a moderate-calorie (300 to 500 or so), well-balanced meal with plenty of protein, some good fat, and may be some high-fiber, slow-burning carbs such as those found in oatmeal.
When you skip breakfast – among the many other negative things that happen – more insulin (the “hunger” hormone) will be released after the next meal than it would have if you’d had your oatmeal. Blood sugar becomes destabilized. You’re more likely to experience cravings. Next thing you know, you’re running on empty, and it’s probably going to get worse as the day wear on.
REPROGRAM YOUR BRAIN – AND YOUR STOMCAH
If your excuse for not eating breakfast is that you have no appetite in the morning, get over it. (Sorry, but it’s touch-love time).
If you have no appetite in the morning, it’s probably because you’ve conditioned yourself to morning fasting rather than morning breakfast. In that case, your appetite just needs to be reprogrammed, like rebooting a computer, and the way to do it is to start with a protein shake. Even people who aren’t hungry in the morning can manage to down one of these babies.
Eventually, you should transition to a real-food breakfast (at least for most of the time), and make sure it contains protein and some good fats. (Note: You may be one of those people who does fine on a vitamin-rich green drink in the morning, but even so, at some point you should probably have some protein later on).
Think about it: Studies show that teens who eat breakfast score higher on tests, are better able to concentrate, and exhibit greater overall mental performance than those who don’t. Want your kids to nod off at their desks by 11:00 a.m. ? Just make sure they go to school on an empty stomach. That holds true for your and me, too, though we sometimes mask that urge to doze with a few trips to the local coffee emporium.
And consider this if you need additional motivation : At least seven studies have found a correlation between being overweight and skipping breakfast. Since being overweight can sap your energy, any strategy that can help fend off unwanted pounds – while increasing your mental and physical performance – is going to be a welcome addition to your energy-boosting arsenal.
Three High-Energy Breakfast That Fit Your Schedule
Try these recipes for high-energy breakfasts to start your day off right.
Fast Protein Shake
1 scoop high-quality whey protein powder (I like PaleoMeal or Whey Cool
1 cup (235 ml) water
1 cup (155 g) frozen blueberries or strawberries
1 tablespoon (5 g) uncooked oats (optional)
Combine all the ingredients in a blender and blend until smooth.
Easy Raw Foods Breakfast
1 cup (230 g) plain whole yogurt with live cultures
¼ cup (35 g) fresh blueberries
1 ounce (20 g) raw almonds or pecans
1 ounce (20 g) dried cranberries or raisins
1 to 2 tablespoons (7 to 14 g) Barlean’s Forti-Flax or goji berries
Stir together the yogurt, blueberries, almonds, and cranberries in a small bowl until just combined. Sprinkle the Barlean’s Forti-Flax on top.
Great Sit-Down Breakfast
1 tablespoon (14 g) butter or Barlean’s extra-virgin 100 percent organic coconut oil
2 apple, sliced
2 free-range eggs, whisked slightly with a fork
2 or 3 huge handfuls raw organic spinach
½ teaspoon turmeric
½ teaspoon lemon pepper
Melt the butter in a skillet over medium heat. Add the apple slices and stir-fry for a few seconds until they brown slightly. Add the eggs and spinach and keep mixing. After a minute or two, add the turmeric and lemon pepper. Mix until the eggs are scrambled and the spinach is incorporated.
(Optional: Serve with one slice whole-grain bread).
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