Health Hacks

Breakfast is one of the best places to start when trying to improve the quality of your diet. Most “breakfast” foods are high in refined carbohydrates and many cereals can be classified as ultra-processed. These are the things I think about when it comes to breakfast:

*Start your day off by drinking a big glass of water. While there isn’t much data to support the notion that thirst signals can be misinterpreted as hunger signals, there is evidence that drinking water prior to meals can increase satiety and aid in weight loss . It is also vital to many body processes like kidney function; sufficient hydration has even been linked to improved mood and mental clarity.

*Avoid added sugar. Not only is sugar a huge source of empty calories, but also can cause a mid-morning energy slump/hunger surge or “sugar crash” if you eat a lot of sugar at breakfast. If you have diabetes, low carb breakfasts can improve your overall glucose control. and have been shown to work all day to make you less hungry before dinner. These observations likely extend to non-diabetics as well. Many yogurts that look healthy on the package are actually full of sugar. Most cereals are also high in added sugar.

*Prioritize protein and fiber. Think yogurt + fruit, nuts, eggs + veggies . Protein and fiber keep you full longer. Protein is particularly important if trying to lose weight, build muscle and in older adults. Fiber has copious health benefits that I won’t go into here but very few people eat enough!

*If you aren’t hungry, don’t be afraid to skip breakfast. Intermittent fasting or time restricted eating can be an effective weight control strategy via caloric restriction. Modern evidence does not support the old notion that eating breakfast kick-starts your metabolism or is necessary for weight loss.

*Many of you are trying to eat breakfast as quickly as possible to get out the door in the mornings; I sympathize but I firmly believe you can find better choices than granola bars, bagels, pop tarts, and cereal. Some ideas:

• Overnight oats. Definitely add some healthy fat and protein here like chia or flax seeds, nuts or nut butter)
• Overnight chia seed pudding- I would leave out the sweetener altogether and sweeten with fruit
• Hard boiled eggs
• Yogurt. I favor whole milk plain yogurt – YoBull is a local brand that is DELICIOUS- and add berries and nuts or a low-sugar granola)
• Nuts. You can make your own trail mix but go really light or leave out the dried fruit. I just keep a giant bag of raw almonds nearby and grab a handful!
• Breakfast is a great time to get your fruit in, but be sure to pair with a source of protein and/or healthy fat!