The Importance of Breaking the Fast (+ Oatmeal Recipe!)

“Breakfast is the most important meal of the day!”

Most likely, everyone had a mother or great-aunt who told them this once and again, right? This is one nutrition catch phrase that dietitians can definitely stand behind. As I talked about in my Metabolism 101 entry two weeks ago, eating regularly spaced meals and snacks throughout the day provides your body with a constant source of fuel. How can you expect to stay on top of your game when your tank is on empty all morning?

The energy you need. It’s so unfortunate (and just a little bit funny) when people who start their day with only a cup of coffee find themselves feeling sluggish midmorning, so they grab an energy drink to get them through to lunch. Although caffeine can perk you up for a while, your body is asking for calories (and remember, calories = energy), not a shot of espresso or B-12.

The true brain food. Those of you who regularly skip breakfast: Do you ever feel foggy until lunchtime rolls around? This could be related to that extended fast. Brain cells require glucose (read: carbohydrates) to work at optimal speed.

Battling the binge (and the bulge!) Skipping a morning meal can also lead to a major binge come lunchtime. You might be so hungry by 11:30 that you go ahead and eat more than you planned, and those extra calories can add up fast, leading to unwanted pounds that can linger and multiply over the years.

Changing your habits. Many chronic breakfast skippers claim they just aren’t hungry in the morning. Your body goes into fasting mode overnight, and it has likely become used to not getting any food until later in the day. This doesn’t mean you don’t need it. Once you start eating breakfast more regularly, your stomach will start asking for it. You will probably even begin to look forward to that morning meal. 

Eating breakfast every morning means starting your day right, and doing your body a favor by giving it the fuel it needs to run at its best. Try fitting in a balanced meal with some carbohydrates, protein, and healthy unsaturated fats, as well as several grams of fiber to help you feel full all morning long.

Here’s an informal recipe for one of my favorite go-to breakfasts – oatmeal! Although instant oatmeal is also an option, it can be pretty high in added sugar and may not have as much fiber. Always check the label. Unless I’m in a major hurry, I typically prefer making my own oatmeal from scratch. That way, I know exactly what I’m putting into it and can make it to taste. Plus, it’s so much cheaper!

My current favorite spin on this traditional breakfast dish uses slivered almonds, sliced apples, and lots of cinnamon. It’s crazy easy, and I let it cook while I check my email, since multi-tasking is a must during my mornings. Here’s the recipe:

Apple Nut Cinnamon Oatmeal

Makes 2 servings.

Ingredients:

·    1 cup of oats

·    1 ¾ cups of water

·    1 small apple, sliced thinly into small pieces (berries or peaches also work well)

·    A handful of nuts (slivered almonds are my personal favorite)

·    Ground cinnamon to taste (I use a lot, maybe about 1-2 tsp total)

·    2 tsp of brown sugar (optional – this is about 4 grams of sugar per serving, which equals about 16 extra calories a person)

Directions:

1.   Combine the oats, water, sliced apple, almonds, cinnamon, and sugar in a small saucepan.

2.   Cook over medium heat, stirring occasionally, about 5 minutes or until oats are soft and cooked through. Serve piping hot!

Although I’m partial to this recipe, there are countless ways to make oatmeal. Trying different fruits, spices, nuts and extra fun ingredients like peanut butter, granola, ground flaxseed, or other add-ins make it easy to play with this recipe and make it your own.

I hope you like this easy, healthy recipe as much as I do. It’s a great way to start your day with fiber (both soluble and insoluble), protein, some healthy fats, and those much-needed carbohydrates – plus, the promise of hot oatmeal is one of the only things that will get me out of bed on those cold winter mornings!

Happy holidays! Thank you for reading!

Anna