Early Bird Catches The Worm


Eat breakfast like a king, lunch like a prince, and dinner like a pauper.  –  Adelle Davis

I woke up late. I’ve got nothing in the fridge. I don’t have the habit for breakfast. I can’t stomach anything in the morning. No one prepares breakfast for me. Brunch – I like.

So which one of the above sounds familiar to you? Well, I enjoy brunches too, especially with the growing number of cafes out there offering all-day, if not weekend brunches. Breakfast IS my favourite meal of the day.

Have you not heard of the saying that “breakfast is the most important meal of the day”? Mom was right when she told us to eat before heading for school. No surprise – breakfast kick starts your system and is linked to many health benefits, including weight control and improved sporting performance.

Studies have shown that eating a healthy balanced breakfast can help give you:

·       A more nutritionally complete diet, higher in nutrients, vitamins and minerals

·       Improved concentration and performance

·       More strength and endurance to engage in physical activity

·       Lower cholesterol levels

Dieters out there who make the excuse that breakfast adds extra calories, hold it! Studies conducted shows that there was no significant difference between breakfast eaters and non-breakfast eaters in the number of calories consumed during the day. In fact, breakfast helps regulate your caloric intake throughout the day.

When your body receives food in the morning, it tells your brain that your system has to start working to digest. It wakes your system and increases your metabolism to set it ready for biological work. Having nothing in the morning sends the wrong signal that your body needs to conserve energy as it is not getting enough nutrition. This slows down your metabolism and results in a decrease in calories burned throughout the day. Skipping breakfast not only wrecks havoc in your circadian rhythms and sets you up for mid-/ late- night bingeing, it also contributes to weight gain even among people who do not binge.

“Set aside time for breakfast to enjoy heaven’s gift of eggs, toast and jam, or perhaps a warm bowl of oatmeal topped with blueberries and almonds.”

Some people believe that starting the day right is ultimately important, and I’m one of them. It’s been said that feeding yourself in the morning keeps your spirits up throughout the day. Definitely if you are one of those like me, who wakes up feeling like “It’s time to eat!” Not that I get woken up by hunger pangs but because I’ve set my body in fasting mode for the past six hours, or more after dinner time.

A healthy breakfast provides needed energy to help get you through daily tasks, and regulate blood sugar levels so that when lunch time hits, you don’t overdo things. Because your mind is not clouded by thoughts of what to eat, you are able to make better food choices that could affect your mood for the rest of the day.

People who ate between 22 to 50 percent of their energy at breakfast had the lowest BMIs compared to those who ate only 0 to 10% of their energy at breakfast. Shifting eating patterns to chow down more at breakfast and less later in the day could help prevent weight gain in middle-aged adults, noted studies conducted.

You don’t have to have anything fanciful. Probably some tips to consider:

·       Plan your breakfast the night before

·       Include lean protein

·       Have a mix of complex carbohydrates in your breakfast