Eating Breakfast MATTERS
We’ve always heard that breakfast is the most important meal of the day, but with the rise of practices like intermittent fasting, it’s still a needed topic to address.
Let’s break down the why!
And by the way, this mouthwatering breakfast hash is from my kids-inspired e-cookbook, Tots!
The benefits of eating breakfast
“Several studies have demonstrated the importance of eating breakfast. In an observational study, food consumed in the morning, as compared with food consumed later in the day, was associated with lower total daily energy intake, suggesting that food eaten at breakfast is particularly satiating. In addition, eating breakfast has been associated with significant decreases in serum total-and LDL-cholesterol levels, increased insulin sensitivity, possible improvement in performance on cognitive tasks, and a lower incidence of diabetes, cardiovascular disease, and gallstones.”
-Alan R. Gaby, M.D., from Nutritional Medicine, 2nd Edition, Fritz Perlberg Publishing, 2017, emphasis mine
The topic of breakfast seems like a simple one; I remember being quite shocked at discovering it was at all contested in the health world, but sometimes we need to return to basics when it comes to pursuing true wellness.
Intermittent fasting trends have continued to paint my personal favorite meal of the day (because it includes coffee, of course), as a take-it-or-leave-it type meal, but at what cost?
Fasting, or nah?
When we sleep, we are fasting. Already. We have a natural God-designed fast overnight!
For women in particular, intermittent fasting can lead to hormone imbalance, cycle health deterioration, nutrient deficiencies, blood sugar dysregulation, and even muscle loss.
That’s not to say fasting can’t ever be beneficial. I’m totally team spiritual fasting if the Holy Spirit prompts you to it, and I think that can also be done wisely. For example, if you’re pregnant or breast-feeding, fasting is pretty much never a good choice - you need EXTRA calories! (My higher calorie range meal plans are designed for those stages in particular!)
Women, however, need to be very mindful of chronic fasting. Because we have a 28 day (ish) body clock, our rhythms don’t reset daily quite like a man’s does, who is on a 24 hour biological clock. There are times in our cycle where we need more nourishment and fasting would be incredibly detrimental. More on this another time, perhaps!
“Breakfast skipping has been considered an important determinant of an unhealthy lifestyle that may serve as a proxy factor for other health-risk behaviors, including alcohol use, smoking, and sedentary lifestyle, as well as low educational attainment, mood changes, and depressive symptoms. It has also been associated with a lower quality of life and chronic stress which may in turn increase the lifetime risk of cardiometabolic disease”.
Team Breakfast!
Eating a balanced and nutrient-dense breakfast, however, can provide so much goodness!
Now keep in mind, too, that eating within 30 to 60 minutes of waking is our best time window to allow our stress hormones, blood sugar, and liver function to regulate!
Breakfast is not only a great opportunity to pack our plates with nutrients, it’s also a beautiful communal time - our home really thrives on that sacred breakfast table conversation and connection before we start our day. Eating is hardly ever just about food!
Getting a wholesome first meal is linked to more energy and better food choices throughout the day and increased focus, among a myriad of other benefits, but of course, the type of breakfast we have matters as well!
Pre-packaged and highly processed breakfast “foods” are much different than a home-cooked warm breakfast with nourishing foods like pastured eggs, fresh fruit, organic yogurt, etc.
So how can we make eating a healthy breakfast easier?
That’s what I’m here for, my friend!
My meal plans and recipe books have tons of breakfast options to nourish you and your family on a deep level, without sacrificing a single bit of flavor or ease.
My meal plans have recipes like gut-friendly oats, maple beef breakfast patties, and a 5 day interchangeable breakfast plan (alongside lunch, snacks, and dinner!) to teach you how to balance meals well!
My cookbooks include favorites like throw-together casseroles, hashes, and homemade baked goods galore.
Our breakfast goal is simple: healthy protein + carbs + fat that are nutrient rich and balanced well. (And this is what all my recipes aim for, as well!)
Think: 2 scrambled eggs, yogurt, and fresh fruit (plus coffee with cream and maple syrup!). Or a warming combination like soaked oats cooked with butter, coconut sugar, organic milk, paired with organic chicken sausage and your morning java.
Nourishing breakfast doesn’t have to be hard!
I hope these tips help you toward your wellness and breakfast goals, friend.
Until next time!
