nutritionist Chelsea

Hi, I’m Chelsea!

Most people struggle with eating healthy consistently. I have a process that helps people optimize their nutrition so they can reach their fullest potential.

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Should You Eat Breakfast? Or Should You Be Skipping It?

Should You Eat Breakfast? Or Should You Be Skipping It?

You’ve probably heard that breakfast is an absolute must-have for young children and adolescents. 

But do adults need breakfast? 

And if they do, why?

Let’s take a look at what the research says:

Why you’re likely skipping breakfast:

Only about 30% of people eat breakfast!

Eating breakfast is a challenge for many people.

Do you resonate with any of the following reasons for skipping?

·        You don’t have enough time to eat breakfast.

·        You’re too busy to make breakfast. 

·        You’re trying to lose weight, so you don’t want the extra calories of breakfast. 

·        You think eating breakfast will make you hungrier throughout the day. 

·        You’re not hungry. 

·        You’d rather sleep those extra minutes

·        And then breakfast is controversial…Should you be putting grass-fed butter in your coffee?? Well, that’s a whole ‘nother blog post…

If you’ve ever skipped breakfast or are in the habit of not eating breakfast, you’ll definitely want to keep reading. 

Once you see the benefits, you may just be motivated to become a breakfast eater 😊

Why you should NOT skip breakfast:

You ready for this? Here’s we go!

>>Metabolism:

Metabolism slows down while we sleep, so breakfast jumpstarts our metabolism out of a fasting state.

A wholesome breakfast literally breaks the fast of sleeping, which then kickstarts our body’s recovery and repair processes. 

>>Appetite:

Are you hungry all the time?  Do you feel like you’re never satisfied and full?

Protein in breakfast reduces hunger hormones, and actually reduces our appetite throughout the day. 

>>Cravings:

Do you constantly crave sweets or chips?  Feel like cravings are sabotaging your weight loss goals?

Cravings, even later in the day, surge when we skip breakfast.

Breakfast can help us lose weight and reduce cravings later in the day. 

High protein breakfast reduces late-night snacking of sugary, fatty foods.

And when we reduce our brain’s cravings for food, it can help us lose fat.

>>Brain Health:

Ever have trouble thinking or remembering during the day?

Breakfast literally fuels the brain!

Stabilized blood sugar from a breakfast high in fiber and protein enhances memory and increases our attention span.

>>Mood:

Skipping breakfast can cause irritability, drowsiness, and restlessness.

Eating breakfast boosts our mood.  We’re less likely to be irritable and foggy the rest of the day. 

Eating a wholesome breakfast mentally gets your day started on the right foot.

Many people will eat healthier throughout the day if they’ve started their day off strong and healthy. 

Like a keystone habit, eating a wholesome breakfast can lead to other good habits (I’ve eaten a healthy breakfast, so I’ll eat a healthy lunch, and I’m feeling good so I’ll make time for a 20-minute workout…)

>>Overall health: 

People typically fail to make up for the nutrients they skipped at breakfast.

It’s often too late to get all the nutrients our bodies need if we start eating fruit and vegetables late in the day.

Breakfast offers a chance to get nutrients and antioxidants for the day. 

Getting antioxidants first thing in the morning with fruit and veggies have BIG nutrition benefits for brain, mood, fighting inflammation, and boosted immune systems (without a lot of calories).

Studies show that breakfast eaters are more likely to have a healthier diet and better eating habit overall.

And if you’re thinking “But I don’t have time!” you’re not alone!

Here are my best tips for becoming a breakfast eater (even on hectic days):

>>PLAN!

  • You have to know in advance what you’re having.  Pick your favorite quick and easy options and stock your pantry and fridge. 

>>Choose a breakfast that doesn’t require cooking or is something you can grab and go.

  • You don’t need to cook or have a big production in the kitchen 😊

>>Put it in your calendar. 

  • If you schedule 3-5 minutes to assemble breakfast, you’re more likely to eat it. 

>>Meal prep something easy for the week. 

  • Overnight oats, veggie-packed muffins, and hardboiled eggs will make your life so much simpler. 

>>KISS (Keep It Simple Sweetie)

  • The easier, the better.  Use the list below to inspire quick and simple breakfasts.

So what should you have that’s healthy, mood boosting, inflammation-reducing, and fights off cravings?

I’ve got you covered!

Here are my Top 10 Health-Boosting Breakfasts that Won’t Cost You Time:

1.      Oatmeal + almond butter + berries

2.      Lara Bar + apple + Greek yogurt

3.      Whole grain cereal + milk of choice (Ripple has as much protein as cow’s milk) + banana

4.      2 hardboiled eggs + whole wheat toast + sliced tomatoes

5.      Protein smoothie (spinach, coconut water, frozen mango, frozen banana, protein powder)

6.      Yogurt + walnuts + berries

7.      Scrambled eggs with spinach + whole wheat toast

8.      Overnight oats or Swiss Bircher Muesli + apple

9.      Whole wheat toast + hummus + sliced cucumbers

10.   Flourless Carrot Cake Muffins (perfect for meal prep) + apple

 

 

 

How to Choose a Healthier Breakfast Cereal + My Top 3 Tips and Recs

How to Choose a Healthier Breakfast Cereal + My Top 3 Tips and Recs

Should You Go Gluten-Free? What the Research Says

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