Why breakfast? Because it's magic for weight management

I meet a surprising number of people who say they can't eat breakfast. Most often, these people are finding it difficult to control their weight, and frequently end up snacking on junk foods (chocolate, crisps etc.) as they can't make it 'till lunchtime without eating something.

Stop & think!

What is breakfast? The meal we eat in the morning? Nope. It's the meal we use to tell our body to stop fasting. While fasting, our metabolic rate (the rate we burn calories) slows right down. It stays low until we give it a kick start  by eating something. This is why breakfast is so important. 

Thats the why, but what should we eat after waking? Ideally some form of food that isn't loaded with refined grains and sugars (this rules out most breakfast cereals,  though anything is better than nothing at all). Any food containing whole grains is a good start. Brown soda bread, lightly toasted with some form of topping (smooth peanut butter and strawberry jam is surprisingly filling, and provides loads of energy).

 Porridge is a personal favorite, though i know some people whose for whom the word porridge brings forth a mental image of a kind of grey slop (Brendan, this post is for you). I've had it like that once, and eating it was an ordeal which almost put me off breakfast for life!

Tip 1 - Make it with milk, not water

With a little bit of imagination, it's possible to turn a potentially bland and boring fast breaker into a tasty treat. Even better, the mix of long, medium and short term energy sources in the exciting version will keep energy levels up for hours.

Tip 2 - Add fresh blueberries, mixed seeds and honey, then sprinkle on some coconut flakes.

This hot start to the day is especially welcome on these chilly winter mornings, and only takes about 5 minutes to make. Even better, its a nutritional powerhouse, with lots of antioxidants and healthy fats, as well as useful amounts of proteins. To keep things interesting, vary the fruit or berries used according to your own tastes and what fruits are available. Lactose intolerant? Use rice milk or soy milk instead of dairy. Goat's milk is another alternative which, despite containing lactose, doesn't contain the alpha S1 casein protein which can trigger many allergies. Worried about the effect of the honey on your blood sugar levels? Add in 1/2 teaspoon or more of cinnamon. This helps stabilise insulin response in those with type 2 (diet controlled) diabetes.

What's your favorite way of breaking fast? If you rarely eat breakfast, why not? Let me know what's holding you back, and I'll try to help you break those barriers.