People skip breakfast for multiple reasons, including lack of time, energy, and weight loss. However, research has discovered that eating a balanced breakfast is important for a healthy lifestyle.
When we sleep, we are in a period of fasting where our blood sugar levels decrease, and we begin to use energy stores that have built up during the day. By the time we wake up, our body is ready to replenish the reserve. Skipping breakfast depletes our stores further, causing our bodies to enter survival mode and slow our metabolism to conserve energy. This shift will decrease the body’s glycemic control, leading to brain fog, reduced energy levels throughout the day, and a poor food-to-fuel conversion process. In addition, research has shown that individuals who skip breakfast do not meet the daily recommended requirements of vitamins and minerals. This deficiency can contribute to the previously mentioned negative effects. Regular breakfast consumption often leads to lower obesity, heart disease, and type II diabetes.
Here are five healthy, easy, and delicious options for breakfast to start your day right! Each recipe is customizable, so you can find what works and tastes best for you!
1. Feeling Fruity? Have a Berry Smoothie!
Ingredients
1 ½ cups frozen berries
1 scoop vanilla protein powder of your choice
1 Tbsp chia seeds
Water or milk of choice, just enough to blend
Directions
1. Add all ingredients and blend until smooth
Protein helps keep you full and chia seeds are a great source of fiber and omega-3 fatty acids which help with immune function. Chia seeds also absorb 12 times their mass of water, also helping to keep you feeling satiated longer.
2. Love Coffee? Have a Blended Coffee at Home!
Ingredients
1 banana, sliced and frozen
1 scoop vanilla or chocolate protein powder of choice
1 Tbsp peanut butter or nut butter of choice
¼ cup oats
Dash of cinnamon
Dash of turmeric
1 stevia packet
Brewed coffee, chilled, enough to blend
Directions
1. Add all ingredients and blend until smooth.
Cinnamon and turmeric are anti-inflammatory and help keep your gut functioning properly. You can enjoy a blended coffee drink without all the extra sugar and with more nutrients.
3. No Time in the Morning? Try PB&J Overnight Oats!
Ingredients
1/3 cup oats
½ cup milk of choice
1 tsp chia seeds
1 Tbsp peanut butter or nut butter of choice
½ Tbsp jam of choice
Dash of cinnamon
Fruit and nuts of choice for topping
Directions
1. Add all ingredients to a sealable container and stir.
2. Set in fridge overnight and enjoy in the morning.
Oats are whole grains that are a great source of fiber and have a low glycemic index, meaning it releases energy slower, keeping you fuller longer.
4. On the Go Breakfast? Have a Cookie!
Ingredients
2 cups oats
3 bananas, mashed
½ cup peanut butter or nut butter of choice
¼ cup chocolate chips
Directions
1. Mix all ingredients in a bowl. Form 8 balls and place on a baking sheet.
2. Bake at 350F for 10-12 minutes.
Bananas act as a natural sweetener. You can enjoy a naturally sweet, filling, and nutritious cookie for breakfast.
5. Feeling Festive? Try these pumpkin bars!
Ingredients
2 ½ cups oats
¼ cup whole wheat flour
¼ cup sugar
¼ cup maple syrup or honey
1 tsp baking powder
½ tsp salt
1 tsp cinnamon
½ tsp pumpkin pie spice
1 tsp vanilla
¾ cup pumpkin puree
½ cup milk of choice
1 flax egg (1 Tbsp ground flax + 1 ½ Tbsp water, mix and let sit 5 min)
½ cup chocolate chips
Directions
1. Mix together wet ingredients.
2. Add dry ingredients and fold in chocolate chips.
3. Bake in 8x8 pan for 20-22min.
Pumpkin is a good source of Vitamin A, C, and E, all good for immune function. Flax is another good source of fiber and omega-3 fatty acids and works well as an egg substitute in baking. You can use the leftover pumpkin in the above coffee smoothie to make your own pumpkin spice frappuccino or overnight oats for more festive fall flavors.
Optimum wellness begins with healthy nutrition. At Comprehensive Chiropractic, we can help you choose the right nutrients for your specific needs. Contact us today to learn more or to schedule your free consultation.
References:
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Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The Chemical Composition and Nutritional Value of Chia Seeds-Current State of Knowledge. Nutrients. 2019 May 31;11(6):1242. doi: 10.3390/nu11061242. PMID: 31159190; PMCID: PMC6627181.
Schink A , Naumoska K , Kitanovski Z , Kampf CJ , Fröhlich-Nowoisky J , Thines E , Pöschl U , Schuppan D , Lucas K . Anti-inflammatory effects of cinnamon extract and identification of active compounds influencing the TLR2 and TLR4 signaling pathways. Food Funct. 2018 Nov 14;9(11):5950-5964. doi: 10.1039/c8fo01286e. PMID: 30379176.
Kunnumakkara AB, Bordoloi D, Padmavathi G, Monisha J, Roy NK, Prasad S, Aggarwal BB. Curcumin, the golden nutraceutical: multitargeting for multiple chronic diseases. Br J Pharmacol. 2017 Jun;174(11):1325-1348. doi: 10.1111/bph.13621. Epub 2016 Oct 21. PMID: 27638428; PMCID: PMC5429333.
Rebello CJ, O'Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016 Feb;74(2):131-47. doi: 10.1093/nutrit/nuv063. Epub 2016 Jan 2. PMID: 26724486; PMCID: PMC4757923.
About the Author:
Comprehensive Chiropractic & Sports Performance is your Complete Wellness Center. St. Louis turns to us for chronic pain relief, injury rehabilitation, and treatment for many other conditions. We believe that our health is our greatest asset. Any effort we make towards taking care of ourselves is valuable and necessary.