If you’re going to make a New Year resolution why not make one that may allow you to feel better, work more efficiently and, in the process, loose a few pounds? Deciding to approach the beginning of each day with a balanced whole food breakfast would be a terrific change to make if you’re prone to skipping breakfast or getting coffee and a muffin from a drive thru coffee shop. Why eat a whole food breakfast?


Assuming that your mother told you to eat a good breakfast, meaning real whole foods, because it is the most important meal of the day, she was right (as usual). (A good breakfast does not mean a doughnut, pop tart, gynormous sweet muffin, or similar.) The name breakfast is literal: breaking a fast. The fast has occurred during your sleep cycle since your last meal (usually dinner). (This of course assumes you are not eating at midnight and then raiding the refrigerator during the remainder of the night!) Considering that the average person eats dinner around 7 pm and sleeps for 6-8 hours, you already have a pretty good span of time since your last meal when you awake in the morning. Now if you skip breakfast and don’t eat until lunch, you can go 15 – 17 hours without any real food. Your body thinks it is being starved, and is; consequently whatever you eat at this point will mostly go to storage [fat] because your body does not know when it will receive food again. Morning productivity may be less efficient because your brain is short on glucose which is needed to function correctly so performance may be sluggish.

If you indulged in that cheap sugar thrill from the doughnut or simple sugar laden coffee early in the day as a substitute for breakfast, it won’t last long because the simple sugars raise your blood sugar level high only to drop just as fast causing a major lull a couple of hours later. That’s when you find yourself sitting in a fog and not getting anything done with a grumbling stomach. So, perhaps to quell the noisy tummy you raid the local snack machine or eat half a plate of cookies or whatever else you can find quickly and conveniently in the workplace or nearby and the high and subsequent low crash cycle begins anew. By the time lunch rolls around, once again, you may feel like you haven’t eaten in forever and may tend to overeat or make poor food choices to compensate. Spending a few minutes at home preparing simple whole food breakfasts can break this unhealthy cycle. Eating an egg, with whole wheat toast and a some fresh fruit before starting on the days tasks will provide the complex sugars (carbohydrates), protein and fat that take much longer to break down, sustain energy longer, and allow you to go greater periods of time before receiving hunger signals from your body.

No time for breakfast you say? Everybody has the same amount of time each day. It is how we choose to organize or prioritize the time that makes the difference in productivity and health. There is no substitute for nutritious whole foods. So, if you’re using the “no time” excuse then try not booking yourself so tightly. Get up 15 minutes earlier and prepare a real breakfast. Heck, many folks end up sitting or standing in the coffee line for the same fifteen minutes to pay inflated prices for coffees and faux food items loaded with sugar and low on nourishment. We will show you how to toss together some really tasty breakfasts in 15 – 20 minutes using simple available whole foods. Some things can be done the night before, or better yet, a breakfast item may be something left over from dinner. Breakfast does not have to be eggs, cereal, oatmeal, etc., although those are all good, breakfast is a meal that may be viewed as having no special rules other than using whole foods.

Follow along on a series of breakfast ideas that you really can do on a daily basis: Here are 3 to get you started –