Are you a Breakfast-skipper? You’re not the only one! Approximately 15% of Australians tend to skip breakfast on a regular basis. Did you know that people who regularly skip breakfast are 450% more likely to become obese than people who regularly eat breakfast! According to research, not eating breakfast can lead to weight gain, high cholesterol and other health problems as if you skip breakfast you tend to eat more towards the end of the day.
Eating breakfast helps:
- reduce the risk of Type 2 diabetes
- reduce the risk of cardiovascular disease
- proper blood sugar production and regulation
- help protect the heart, vital organs, digestive system, and brain from damage
- promote longevity
Not all food is good for you. Eating fast food for breakfast was found to have similar health risks as not eating any breakfast at all.
Here are 6 reasons why you should eat HEALTHY breakfast:
1.Better blood sugar and energy balance:By the time breakfast rolls around, you’ll probably have gone 10 or more hours without food. Postpone eating until lunchtime, and you’re potentially looking at closer to 16 hours – so it’s no wonder you’ll feel prone to energy slumps. A breakfast containing whole grains and protein is ideal as it helps sustain steady blood glucose and energy levels.
2.Better appetite control and better body weight:One of the benefits of your blood sugar being more stable is that you’re less likely to get hungry later in the morning. This means you won’t be as tempted to reach for sugary, starchy or fatty snacks. This may sound odd, but eating breakfast may therefore actually help you avoid putting weight on. If you are looking to lose weight or maintain the trimmer figure you’ve already worked so hard for, eating breakfast can help there too!
3.A more nutritious diet:People who eat breakfast are more likely to get all their required nutrients and food groups every day. For example, it’s much easier to fit your recommended servings of dairy foods and fruit into your diet if you’re having cereal with milkfirst thing in the morning. Overall, the diets of people who eat breakfast tend to be lower in fat and higher in fibre, vitamins and minerals than the diets of people who skip breakfast.
4.A healthier future:Over the long term, routinely going without breakfast may increase your risk of developing chronic health problems, including diabetes and cardiovascular disease. If you are a smoker and you skip breakfast you further increase the tendency to develop diabetes.
5.Improved stress coping:We are more likely to skip breakfast when we’re feeling stressed, but going without breakfast may actually increase your stress responses and make you more emotionally volatile and prone to mood swings. On the other hand, people who eat breakfast every day are less likely to report feeling depressed or distressed, and tend to perceive themselves as having lower stress levels than those who don’t eat breakfast.
6.Better concentration:Research suggests that eating breakfast is associated with improved mental performance later in the morning. If you have kids, get them into good habits now, because it has been proven children who eat breakfast regularly have better school performance and learning skills than their non-breakfast eating friends.
When people say breakfast is the most important meal of the day, they are not joking. So get your brekky on and start the day with a nutritious healthy meal.
To get you started we have found some delicious recipes for you to try.
Quinoa Oat Porridge
- 1/3 cup quinoa, soaked overnight in filtered water
- 1/3 cup rolled oats, rinsed
- 2 cups boiling water
- pinch sea salt
- pinch cinnamon
Drain and rinse quinoa. Place in a pot with oats, add boiling water, salt and cinnamon. Bring to a boil lower heat, cover, crack lid a little so that oatmeal doesn’t boil over. Simmer for 25 minutes, stirring every 5 or 10 minutes.
Top with berries, warm almond milk and toasted seeds or nuts.
Chia Porridge w/Seeds, Nuts & Berries
- 3 tbsp chia seeds
- 1 cup organic almond milk
- 2 tbsp dried unsulphured organic cranberries
- 1/2-1 tsp cinnamon
- 1/4 tsp all spice
- 1/8 tsp cardamon
- 1/2 tsp vanilla
- 3 drops liquid stevia
- diced strawberries, raspberries & blueberries for toppings
- raw almonds, cashews & sunflower seeds for toppings (preferably soaked over night)
- fresh mint as garnish or topping
Place almond milk in a bowl and sprinkle chia seeds in and stir immediately for a minute or so to avoid clumping. Add cranberries & spices as you stir along with 3 drops of stevia and the vanilla. Allow to stand for 30-40 mins to thicken, or covered in the fridge over night. Add berries, nuts and seeds as you may and a sprig of mint.