BREAKFAST

While I was in my outpatient counseling rotation about a month ago, I was able to spend a lot time counseling with clients and patients: doing diet recalls, assessments, education, etc. It was fun. I was really surprised at the number of people skipping meals and thinking that would be their way to cut down on calories and lose weight. This is 100% FALSE! Here's how a typical conversation went:

Me: So I'd like you to tell me what you eat on a typical, starting with breakfast or first thing in the morning after you wake up.
Client: Oh, well I never eat breakfast. (then gives me a look like, see I'm doing something right).
Me: Really? Never?
Client: Oh, yes, I don't eat breakfast because I don't have time and so I can lose weight.
Me: Well, actually, the first thing I want you to do to help you lose weight is to start trying to eat breakfast again.

Then enters client confusion. Let me explain.

Generally, if our calories in are less than our calories out, we lose weight. However, if we skip meals, the math doesn't quite add up the way we would expect. When skipping meals (most skip breakfast) our body enters "starvation" mode. Then when we finally eat the next meal, our body tends to store more fat and carbohydrate calories because our body doesn't know when it will enter starvation mode again. Additionally, we tend to eat more when we're ravenously hungry - thus increasing the number of total calories we take in too. I remember in high school or college whenever I would skip breakfast, I would feel absolutely famished by 9 or 10 am and then gorge myself at lunchtime.

Then people tell me..."I'm not much of a breakfast eater." Fine with me. I don't eat big breakfasts either! I'm in no way suggesting that breakfasts should be eggs, bacon, pancakes, the works. I eat a breakfast like that maybe once a month! I never considered myself a breakfast eater either. When I started consistently eating breakfast, I noticed a change in my energy level and my mood throughout the day. I'm now a huge advocate of breakfast, but not necessarily of the big breakfast. I've never been a morning person so my favorite breakfast options are always on the go:

• Plain oatmeal with cinnamon and some dried fruit
• Yogurt with some granola or muesli. I love to add berries, etc when I can.
• Homemade muffins or scones: preferably whole grains! 
• Homemade Breakfast sandwiches/burritos
• Smoothies - made with yogurt and fruit.
• Whole Grain Toast + Peanut Butter

In high school, my mom used to make big batches of muffins, breakfast sandwiches and burritos all at once. She would freeze them and then we just had to heat them up for a few minutes each morning. It was a great breakfast on the go! I want to start doing this as well so we can have some more variety in our breakfast routine. 

As cheesy as it sounds, breakfast really is the most important meal of the day. I am a huge believer in the power of breakfast even if it's just a piece of toast. It helps jump start your day and your metabolism.