Rise And Dine!

This blog is for all my breakfast skippers out there:  do you want to maintain a healthy, happy weight your entire life?  Hmmm…..Yes please!  Then it’s easy:  begin – literally – by eating a healthy breakfast! 

We’ve all heard our mothers and grandmothers lecture us on how breakfast is the most important meal of the day.  Well, my friends, I'm here to tell you that grandma was right, as always!
Thanks to several studies on the subject, below are just a few of the well-known benefits a healthy breakfast can give us:
Speeds up metabolism:  Starting our day with a healthy breakfast wakes up the metabolic process and who doesn’t want that? Our bodies burn calories while digesting food – this way, when we eat our oatmeal in the morning, we can burn calories through digestion and boost our metabolism. 
Aids in weight loss and maintenance:  One weight loss study found that the men and women in the control group lost 30-300 pounds and maintained this loss for over five years.  And guess what the common denominator was?  You got it:  78% of this group ate breakfast everyday.  Many of us think skipping breakfast is a great way to save on calorie consumption.  But by skipping breakfast, we aren’t boosting our metabolism – we become like a car that’s idling… and not going anywhere.  We need to fuel our bodies with food!   
No more overeating:  Eating breakfast keeps us satiated so that, when it’s lunchtime, we aren’t starving.  When we skip breakfast, we end up hungrier at lunch, which we all know can result in overeating.  We may think, since we skipped breakfast, we can have a larger lunch – but the problem is, the amount of calories we consume at lunch is more than we would have if we’d eaten that healthy breakfast!   
Grazing is good: Eating smaller, more frequent meals are better than having fewer, larger ones.  This way we keep burning energy while digesting our food!
Increased memory retention:  Eating breakfast is likely to improve cognitive function related to memory and test grades.  In other words, eating breakfast is a smart move! 
Healthier overall diet:  Many of you may be saying, “but I’m never hungry in the morning” or “all I need is coffee.”   Try having a morning snack, such as an apple with almond butter or some healthy trail mix. This will help kick-start your metabolism and you can then have a bigger “breakfast” later when you arehungrier.   When we eat breakfast regularly, we get more nutrients into our diet.  There are so many yummy healthy choices to include in breakfast that are loaded with vitamins and minerals, such as whole grains, fruit, and lean proteins!  
If you’re still not entirely convinced, just try drinking a smoothie in the morning.  Even this small change will make a difference and I promise you will see the benefits.

Don’t know what to eat for breakfast? Here are some of my faves:
Cereal breakfast

  • ½ cup of steel cut oats
  • ½ cup berries
  • 2 teaspoons almond butter

 Eggs breakfast

  • 2 eggs
  • 1 slice whole grain toast (I like Ezekiel toast) w/ avocado
  • ¼ cup berries


  • 1 cup almond milk
  • 1 cup frozen berries
  • 2 teaspoons almond butter
  • 1 teaspoon chia seeds


Finally this:  if you don’t have time in the morning, try waking up a bit earlier.  Eating breakfast is good for your health and worth setting that alarm!
What do you like to eat for breakfast? Please share your favorites, I’d love to hear from you!
Rise and Dine!