Your mom was right. Breakfast is the most important meal of the day. Fueling your body in the morning provides sustainable energy through the day instead of jittery bursts.
As we age, we need less total calories, but cutting out breakfast is not a smart move. And no, coffee is not a true energy source.
After spending most of my adult life not eating breakfast, I was skeptical when my doctor recommended changing that as my first step to health and wellness.
The Benefits of Breakfast:
Over six months in, I am struck by the benefits.
Feel good energy
If you are lacking energy, making time to sit down, relax and fuel up, starts your day with positivity.
Stable moods
Crash and burns, as I call them, are a thing of the past. You no longer need to use menopause as an excuse for your short temper and sharp behavior.
Sustainable energy
You can go farther faster in your day and the peaks and valleys are much less prominent. The vicious sugar circle is quieted. You are not tempted to grab carb-laden bakery goods to power through the morning or late afternoon.
Promotes Weightloss
Yes, healthy food choices support and promote a well functioning metabolism. After years of yo-yo dieting, ramping up your metabolism is key to achieving and maintaining a healthy weight.
Integrates with any eating lifestyle
Breakfast is a great meal to break your intermittent fasting schedule. It fits perfectly into a Keto and other low carb lifestyles. Vegan and pescatarian options are bountiful. Whatever plan you are on, breakfast starts your day off right.
Maximizing Your Breakfast
Make food fun
Challenge your preconceived notions of breakfast. There is nothing wrong with eggs and bacon, but what about a prosciutto and cheese plate, savory oatmeal, or a veggie and couscous bowl?
Presentation counts
Eating food should be pleasurable. Make the experience count. Set time aside to relax and enjoy your food.
Eat real food
My doctor really stresses the importance of bypassing processed foods, drinks and health bars for on-the-go food. High salt content, hidden fillers, unhealthy fats, and sugars lay in wait. She recommends looking at replacing those with home-cooked alternatives. It takes a little practice but alternatives like smoothies and home-cooked egg cups ensure you know what you are putting in your body.
Energy takes energy
Take a proactive approach to breakfast by setting time aside each week to plan and prepare. Pre-cook some grab and go options that you can have sitting in the fridge or freezer for the days you are fighting with your schedule.
Share your success
Working together with your mate or a good friend helps keep you on track. Start a breakfast club and regularly meet to cheer each other on.
Here is our favorite breakfast. We would love to hear your breakfast solutions. Share them with info@atfortyfive.com.
Baked Eggs, Tomatoes & Chilies (Shakshuka)
Adapted from Eating For Energy (eatingwell.com)
1 jar Passata
3 cloves garlic
1 medium onion finely chopped
1/4 c olive oil
fresh parsley chopped
2 large green chilis like Anaheim, finely chopped
1 t cumin
salt and pepper to taste
1/3 to 1/2 cup fresh basil or spinach depending on how much you like greens
4 large eggs
1/2 c feta cheese
Saute garlic and onion in olive oil in a deep cast-iron skillet. Add in chilies and cook for two minutes, add in cumin. and cook one minute. Pour in passata and bring to simmer. Add in basil or spinach. Stir and then make four indentations using a large spoon. Crack in four eggs. Sprinkle with salt and pepper.
Cover and cook over medium heat for 6 to 8 minutes.
Remove from heat, sprinkle with feta and parsley. If you like eggs more well done, let sit covered for one or two more minutes.
