Food,  Recipes

Skipping Meals

I see this quite often with many people, and I used to be guilty of it myself too.

It’s common for people to think that when they skip a meal, they are ‘saving’ calories. What happens though is it backfires! By mid-afternoon or early evening, they’re starving, and then they feel like they have no ‘will power.’ Our body needs fuel in the form of food to function, so when it’s deprived, it screams out for what it needs – food! Willpower is no match, and then you end up feeling guilty. Skipping meals sets you up for failure and feeling guilty.

Eat 3 meals a day and healthy snacks when needed. You’ll notice you get through the day with more energy, and when you plan your meals out during the day, you can make healthier choices. It’s much easier to make unhealthy choices when you need to eat something now, and you just grab the closest thing you can find.

Plan ahead and be sure not to skip meals and you’re sure to notice a difference in how you feel and will usually end up eating fewer calories during the day.

The Importance Of Breakfast For Health and Weight Control And 6 Healthy Breakfast Meals

These days, most people have surely heard that breakfast is the most important meal of the day. Nevertheless, this doesn’t stop an incredible number of individuals from all over the world from skipping this meal or choosing to only have coffee. The reality is that breakfast is really the most significant meal of the day, and you’ll have a far more healthy diet if you include breakfast in your life.

Breakfast is appropriately named: breakfast. People do not eat while they sleep and so for as much as 8 hours, the body has no food and even longer when for those who haven’t anything since their dinner meal the night before.

Consequently, breakfast is the first time a person will eat anything for a long period of time. A number of nutrients, such as proteins, can’t be stored in the body and so they need to be replenished.

Breakfast is similar to the match that lights the fire. It happens to be an essential source of energy that allows the body to function properly throughout the day, and this includes, both an increase in physical and mental capabilities.

Studies have shown that those who eat breakfast weigh less than those who don’t. Many who don’t eat it, wind up starving at lunch and overeating. Overeating leads to obesity, which includes a whole host of problems, including cardiovascular disease, diabetes, and others.

Healthy foods, such as whole-grain toast and bagels, eggs, bran cereals, and fruit will also be a useful source of vitamins and minerals one needs to provide energy for the rest of the day.

Usually, when these are not obtained first thing in the morning, it will be difficult to compensate for them throughout the day. Keep in mind that without the appropriate levels of nutrients, the body will certainly not function properly.

By consuming a healthy breakfast, it can also result in choosing healthier foods throughout the rest of the day, so you consistently obtain the proper nutrition that your body needs.

Setting aside 15 minutes in the morning to enjoy breakfast time can really make a great difference in your diet. The best-case scenario is that your breakfast will incorporate foods from at least three different food groups.

Breakfast doesn’t need to be complicated, even grabbing a fresh bagel or a nutrition bar and fruit is fine and better than skipping the meal completely.

6 Healthy Breakfast Ideas

Awesome Berry Smoothie

Makes 1 serving
Ingredients:
½ cup blackberries
½ cup blueberries
1 medium banana
1 tsp chia seeds
1 cup almond milk, unsweetened
ice (optional)
Directions:
1. Place all ingredients in a blender.
2. Process at high speed until well combined.
3. You may want to add ice (or cold water), depending on how cold and thick you like your
smoothie. Enjoy!

Avocado Breakfast Sandwich

Ingredients
2 teaspoons butter
2 eggs
1 slice whole-grain bread, toasted
olive oil mayo
1/2 avocado – peeled, pitted, and sliced and mashed with a little salt and pepper and squeeze of lime.
2 tablespoons grated Parmesan cheese, or more to taste
Directions
Melt 2 teaspoons butter in a skillet over medium heat; add the eggs.
Allow the egg whites to cook until mostly firm before flipping the eggs over easy;
continue cooking until eggs are completely cooked and no longer runny, 2 to 3 minutes.
Spread one side of toasted whole grain ( I like sprouted bread) or sourdough bread slice with olive oil mayo (recipe below)

or for an even heartier sandwich spread a little hummus if you enjoy the taste 
Scoop the avocado mixture on your toasted slice of bread 
Top avocado with cooked eggs.
Sprinkle Parmesan cheese over eggs. I also add fresh sprouts to top it off and add a small salad.

 

Chef John’s Buckwheat Pancakes

A great pancake with 100% buckwheat flour! Great for Gluten-free eaters.
1 cup buckwheat flour
1 1/2 teaspoons white sugar
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon baking soda
1 1/4 cups buttermilk
1 large egg, beaten
1/4 teaspoon vanilla extract
1 tablespoon unsalted butter, or as needed. 

Directions
Whisk buckwheat flour, sugar, baking powder, salt, and baking soda together in a bowl.
Beat buttermilk, egg, and vanilla extract together in another bowl. Pour flour mixture into buttermilk mixture; whisk until batter is thick and smooth. Let batter rest for 5 minutes until bubbles form and batter relaxes.
Melt butter on a griddle over medium heat. Drop batter by large spoonfuls onto the griddle and cook until bubbles form and the edges are dry 3 to 4 minutes. Flip and cook until browned on the other side, 2 to 3 minutes. Repeat with remaining batter. Go easy on that whipped cream.  Enjoy! (Recipe from AllRecipes.com)

 

Summer Berry Parfait with Yogurt and Granola

Ingredients
3/4 cup sliced strawberries
3/4 cup blueberries
1 (6 oz.) container vanilla yogurt
1 tablespoon wheat germ
1/2 banana, sliced
1/3 cup granola

Directions
Layer 1/4 cup strawberries, 1/4 cup blueberries, 1/3 container yogurt, 1/3 tablespoon wheat germ,
1/3 of the sliced banana, and about 2 tablespoons of granola in a large bowl. Continue to build the
parfait, repeating the layers until all of the ingredients are used completely.