Power-Packed Breakfasts to POWER through your working day

Guest Post by Karen Aroney (ANutr, ASN)

Karen is holding a talk on Motherhood and Nutrition at Woolf Works on the 11th March at 10am. More info and tickets details available here.

 

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Even if you are not a breakfast eater, ensuring you have even a small, balanced meal in your stomach before you head out for work is beneficial for the following reasons:

Brain Power

The brain requires between 100–150 g of glucose (blood sugar) daily. Once we wake up from our sleep are cells are in ‘fasting’ mode, waiting for the next hit of glucose (known as carbohydrate). If we don’t fuel ourselves with a nutritious breakfast of protein and carbohydrate, then what how do we expect to perform in that meeting? that presentation? Fuel for your brain is essential for high performance.

Weight Control

Lower rates of obesity have been found for people who ate breakfast regularly, versus those that skipped breakfast, partly due to breakfast eaters not over-consuming high energy snacks or meals at the later part of the day (where you are less likely to expend most of your energy)(1). Moreover, people who skipped breakfast also have a higher affinity for high-calorie foods and again over-eating with these foods, than people who eat a regular breakfast(2). Worth considering next time you reach for the ‘hidden chocolate’ in the desk draw or find yourself in front of the vending machine!

Increased Energy and Better Quality of Life

Research indicates that there is a direct effect of morning eating patterns on physical activity levels throughout the day, with people who ate breakfast displaying higher energy and overall physical activity levels(3). Further studies have found that breakfast eaters (versus those that skipped breakfast), had a more positive score for overall quality of life, vitality, social functioning , and emotional and mental health(1).

The easiest and tastiest way to enjoy a stress-free POWER-PACKED nutritious breakfast is to literally jar it! Here are 2 recipes to get you started:

Blueberry Coconut Overnight Oats

Pour 1/2 cup rolled oats, 2 tablespoons hemp seeds, 1 tablespoon flaxseed, and 1 cup of coconut milk into a mason jar and stir to combine. Add 1 cup of fresh or frozen blueberries and mash them in the pudding for a thicker consistency or you may leave the blueberries whole for a topping. Add honey to sweeten. Store in fridge overnight. Then before serving, top with shredded coconut, almonds and pumpkin seeds!

Almond Butter Chocolate Overnight Oats pure2

Pour 1/2 cup gluten free steel cut oats (use rolled oats for a smoother oatmeal), 1 tsp chia seeds, 1 tsp flaxseed, 2 tsp cacao powder , 1 tbsp almond butter, 1 chopped medjool date or 2 tsp maple syrup, 1/2 cup almond milk. Throw everything in a mason jar, mix well and store in the fridge overnight to eat. If you like yours thinner, just add a bit more milk.

(Recipe credit: www.nutritionstripped.com, www.mywholefoodlife.com)

All these factors combined make you more POWERFUL and PRODUCTIVE, so start the day on the right track and make it happen!

References:

  1. Huang CJ, Hu HT, Fan YC, Liao YM, Tsai PS. Associations of breakfast skipping with obesity and health-related quality of life: evidence from a national survey in Taiwan. Int J Obes (Lond). 2010 Apr;34(4):720-5. doi: 10.1038/ijo.2009.285. Epub 2010 Jan 12.
  2. Farshchi HR, Taylor MA, Macdonald IA. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr. 2005 Feb;81(2):388-96.
  3. Betts JA1, Richardson JD1, Chowdhury EA1, Holman GD1, Tsintzas K1, Thompson D1. Am J Clin Nutr. 2014 Aug;100(2):539-47. doi: 10.3945/ajcn.114.083402. Epub 2014 Jun 4. The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults.

pure3PureVitality Nutrition Concepts Pte Ltd is run by Karen, an accredited Nutritionist (ANutr, ASN) and Wellness Coach. She is also mum of twins, passionate about travel, sport, family health, and food!

PureVitality Nutrition Services provide nutritional advice and awareness through individual, child, family, and corporate coaching programs, and health talks to maximize health and well being. The key is to effectively empower individuals to develop healthy eating habits that support their goals in all areas of health, family planning and fitness for life. We help individuals and families create a healthy balance between food and life. Our mantra – “Welcome to Today. Another day, Another chance. Feel free to CHANGE!”

 

 

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