“Eating breakfast has long-term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.” -NHS

Ok, I know breakfast is not a sexy topic. But it’s one that needs to be discussed.

I have worked with many clients who are breakfast skippers. And they wonder why they struggle with food cravings and weight gain.

Here is the bottom line, people: DO NOT SKIP BREAKFAST.

Make it the most important meal of the day.

A good breakfast dictates a healthy day of eating. No breakfast =  reaching for high sugar and fatty foods later in the day (hence, potential weight gain).

Here are common excuses for skipping breakfast:

–I am not hungry when I wake up. That’s ok. But be careful not to ignore your body and its hunger signals. As long as you eat within two hours of waking up you will be set for your day.

–I don’t have enough time. Yes. You do. Make a smoothie and bring it in the car. Spread some almond butter on some whole wheat bread and top it with a banana. There are plenty of portable and easy breakfast ideas that take 3-5 minutes to assemble. Take responsibility for how you choose to spend your time.

–I don’t like breakfast food. Well then eat leftovers from dinner. No one is dictating what you have to eat. Just eat.

–It’s too hard to figure out what to eat. You are smart. You have a thing called a computer with access to a bazillion websites dedicated to clean eating! You can do this.

Of course, it’s always optimal to eat high quality food when possible. High quality fuel leaves you feeling clear-headed, light and energetic. A high quality breakfast would include a little protein, some complex carbohydrates (including fiber) and a little essential fat (olive oil or coconut oil).

A traditional American breakfast that features a plain white bagel (high in carbs) and cream cheese may leave you feeling even more famished and craving sweets at the end of the day (not to mention tired, sluggish and foggy brained).

Do your best to think high quality food and you will be on your way!

Here are some easy breakfast ideas:

• Greek yogurt with berries and a little granola.
• Whole wheat toast with bananas and nut butter.
• Scrambled eggs with spinach sautéed in olive or coconut oil.
• Steel cut oats with berries, seeds (hemp and flax), nuts and honey.
• One egg easy over on whole wheat toast and a slice of cheese.

Take 15 minutes on a lazy Sunday afternoon and research some ideas of your own. It’s one thing to be told what to eat – it’s well another for you to do the research on your own and figure out what type of food/fuel works for you to feel satiated and energetic through your day. By doing the work yourself you become more invested in the process.

Here is a recipe for one of my favorite breakfast smoothies. Happy breakfast eating!