Hello?! BREAKFAST aka breaking-the-fast #fuelyourself
Most people have a tendency to skip breakfast and sip on “skinny lattes” or graze on manufactured foods such as a breakfast bar.
This is unfortunate as studies have shown that eating a real breakfast can decrease hunger and cravings, improve cognition and reduce your risk of obesity and metabolic syndrome.
Eating breakfast is more than just “breaking” your overnight “fast.” It sets the tone for a day of making wise, healthy food choices.
SKIP BREAKFAST = GAIN WEIGHT
Majority of people have an idea that if they skip out on breakfast they will reduce the overall calorie intake for the day.
Unfortunately, the opposite occurs. Skipping out on your morning meal = eat more throughout the day. Have you missed breakfast, work through lunch, and finally return home only to find yourself consuming everything in sight? Leaving you feeling sick, guilty and stuffed!
Lesson One: Breakfast is that important!
Take Caution, Don’t Turn Breakfast into Dessert…
Equally bad as missing out on breakfast is making it into dessert.
Of course, you may not have cake or ice cream for breakfast. But you might not realize that many cereals, toaster concoctions, muffins and other items – even the “healthy” versions contain as much, if not sometimes more, sugar as ice cream… yikes!
So, eat breakfast, but do it correctly.
I want you to bypass the cereal aisle and go for fresh wholesome foods such as fruit, vegetables, eggs, whole grains with the addition of nuts and seeds. A well-balanced breakfast with protein, fat and fiber will steady your blood sugar and keep hunger at bay!
Have you ever made the connection that the right combination of foods included in your diet can dramatically improve your intelligence, memory as well reverse mental illness?
As previously spoken breakfast is the most important meal of the day. Not only to curb cravings but to help your brain function!
Don’t be so quick to have that cup of Joe. When you have the right combination of foods your brain will function much more optimally. You will notice an increase in energy, and sharper thinking that lasts all day long.
Trust me, that cup of Joe equals to your car running on empty. A guessing game no one likes to play as who knows when the car will stop!
Let’s look at the essential components to help fine-tune your brain!
Carbohydrates aka Glucose
The best fuel for your brain are carbohydrates. Known as “smokeless” fuel meaning when they are converted into energy they do not leave a toxic build up in the body. The best sources are complex carbohydrates for “slow” release to ensure blood sugar levels are stabilized.
Food sources- whole grains, vegetables, legumes, or a simpler carbohydrate… my personal favourite fruit! Packed with vitamins, minerals, water and fiber!
Essential Fats
Fats help to keep your brain well-oiled. They are phenomenal for you and vital for mental health. Fats are used to stay clear from disease, you also need them in optimal amounts if you want to maximize your intelligence. Each type of intelligence such as mental, emotional or physical relies on essential fats known as omega-3 and omega-6.
Food sources – avocado, olives, seeds (chia, hemp and flax) nut/nut butters and oils
Protein aka Amino Acids
Amino acids are the building blocks of protein, improve the brains talking. The words the brain uses to send messages from one cell to another are called neurotransmitters. Deficiencies’ can cause depression, apathy, lack of motivation, inability to relax, poor memory and concentration. That is why it is important to supplement or obtain enough amino acids through diet.
Food sources – Free-range organic eggs, quality yogurt/cottage cheese, legumes, nuts and seeds or supplemental (plant-based or whey protein powder)
Vitamins and Minerals
Vitamins and Minerals help behind the scenes such as turn glucose into energy, amino acids into neurotransmitters, simple essential fats intro more complex fats like GLA or DHA and prostaglandins, choline and serine into phospholipids. They help build and rebuild the brain and nervous system and keep everything running smoothly. I guess you could say they are your brains best friends.
The best guideline to have optimal intake of vitamins and minerals is a diet rich in variety with an abundance of fruits and vegetables
If you want to be smart you have to eat smart!
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