food health weight loss wellness

Good Habits: Make a Healthy Breakfast

Your mother always told you breakfast was the most important meal of the day.  I don’t always agree with everything my mother always told me (especially her advice on fashion…), so I decided to do my homework and see if breakfast was the best thing for my well-being.

Turns out, it is.

For a while, I ate breakfast when I would get to the office in the morning.  I just made a bagel or some oatmeal.  This coincided with a bodyfat gain of about 15 pounds over only 3 months.  I experimented with intermittent fasting, where I didn’t lose any weight, and just generally felt like crap.  So I went back to the idea of eating breakfast, but I didn’t want to gain another 15 pounds…or more.

I fell down a rabbit hole of hormone balance issues and theories on blood sugar control, so I’m going to give you the condensed version.  Turns out, oatmeal and bagels were the opposite of what I should have been eating.  Since they spike blood sugar, I ended up with a blood sugar crash at around 2 or 3 in the afternoon…when I would religiously hit the vending machines for a bag of chips.  It didn’t matter how healthy or filling my lunch was, I would still want that snack.

So I ditched the bagels and started going for eggs, veggies, and protein shakes.  Turns out, eggs were the best possible option.  Not only was I getting a ton of nutrition, but that 15 pounds fell off in 2 months…a month less than it took to put on.  The research even backs up my personal experience of increased energy and effortless weight loss.  A couple of scrambled eggs with some diced veggies like tomatoes, bell peppers, celery, avocado, or broccoli kept me full all morning, and I didn’t have the need for a snack.  To make it easy, dice up your veggies as soon as you bring them home from the store.  This way you have one less thing to do in the mornings.  Actually cooking everything took literally less than 10 minutes…roughly the time it takes for the coffee to brew.

Protein shakes were my go-to when I was running late, though they definitely run second in terms of making me feel full and sated.  Orgain and Isagenix were my favorites, they had the best nutrient profile, and they kept my energy stable.  They also didn’t make my stomach do flips.  A tip to choose a shake: if you leave a used shake bottle to sit all day unwashed, when you open it in the evening it should STINK.  This is a sure sign the manufacturer has used high quality protein sources, and not cheap isolates that your body can’t even use.  There’s a cool chart of some major brands here.

So do yourself a favor.  Start your day with something you enjoy, and something that makes you feel like you have done something great for yourself.  You’ll make better choices all day, and you’ll be healthier for it.

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