I’ve been thinking a lot about breakfast.
I am a person who wakes up hungry. All I want when I wake up is bread-like things: cereal, crunchies, and munchies. This is how I’ve always been, and probably always will be. But over the years I’ve learned that eating according to my morning cravings invariably means a sugar crash about two hours later, right when I’m trying to keep my head on straight for patients and coworkers.
Studies have shown that breakfast is the most important meal of the day for maintaining an active metabolism, meaning eating a proper breakfast is a gateway to weight loss, more energy, and better focus throughout the day. A proper breakfast is one thing I recommend to almost all of my patients who suffer from ADHD and other learning issues. But everyone can benefit from making the most of this meal.
So what constitutes a ‘proper’ breakfast? I would answer this question by saying that healthy fat, fiber, and quality protein sources are a good place to start. Dietary fiber helps regulate blood sugar throughout the day, giving us sustainable energy. Eating enough protein at breakfast has been shown to result in daily improvements in appetite, satiety (feeling full when we are supposed to), food motivation and reward, and evening snacking. We don’t have to reach straight for the eggs and bacon though.
This is my favorite new recipe for breakfast. It’s fast, can be made in large batches (in case your husband or kids are prone to stealing it), and packs a great bit of nutrition along with great taste. I usually get about 4 good-sized servings out of the recipe below, meaning that at each breakfast the chia seeds alone offer about 4g protein, 11g fiber, and almost 5000mg omega-3 fatty acids!
Breakfast matters, and this recipe can get you there. Try it out, and be prepared for productive day.
MORNING CHIA SEED PUDDING (makes 4-6 servings)
1 can of organic full fat coconut milk (about 1.5 cups)
2 cups of water or coconut water
1/2 cup organic chia seeds
1/4-1/2 tsp cinnamon
Honey to taste
1-2 tbsp organic vanilla extract (optional)
Whisk together all ingredients, cover, and chill in fridge for at least six hours. I started with 2 tbsp honey, and topped mine with crushed pecans and some berries.