The alarm goes oﬀ and you are rushing around preparing for a busy day ahead, getting children to get ready and out the door, or papers to read for a morning meeting, by the time you've made lunches, brushed your teeth, gotten the kids up and ready and sorted your make-up, you are already exhausted – sound familiar?
It’s no wonder so many busy moms end up skipping breakfast and just grabbing an expensive coﬀee which is drunk in the car on the way. But there are many reasons why this habit is bad for our health.
Breakfast Provides Many Beneﬁts to Our Health and Wellbeing
If you think about it properly, when you wake up in the morning, your body has had no fuel since your evening meal the night before – potentially 12 hours beforehand – so your body is in starvation. Think about the words – “break” “fast” – literally the meal which breaks the fast you have been on while sleeping. You need the energy to kick-start your system and get your body ready for the day ahead.
A healthy breakfast should give you around 30% of your daily calorie requirements. It provides us with energy, protein, calcium, iron, ﬁber and B vitamins which are all needed to get you through the day. If your body doesn’t receive these ﬁrst thing, studies have shown your body is less eﬀective at taking them on during the rest of the day.
How Eating Breakfast Helps You Lose Weight
If you skip breakfast you are not providing your body with what it needs for energy and you will soon get hungry and are more likely to then reach for high sugar, high fat snacks, to compensate. People who skip breakfast tend to end up reaching for the snacks around 10am which doesn’t help if you are trying to lose weight.
In terms of time, breakfast really needs to be eaten between 45 minutes and two hours of waking up. This timing gives you the chance to put the needed fuel into your body to make sure your metabolism is balanced throughout the day. It is also the premium time for your body to absorb any of the carbohydrates you consume, which helps balance out your insulin levels. All of these aspects mean breakfast really sets your body up for the day and can help curb those mid-morning sugar cravings.
In a study it was revealed that people who not only ate breakfast, but made it their largest meal, lost almost 18 pounds over a three-month period. The other people, who took part in the study, eating the same calories during the day but most of these for their evening meal, lost only around seven pounds. This study was published in Obesity.
Other Health Beneﬁts Beyond Weight Loss
Breakfast brings a large number of health beneﬁts, besides weight loss – providing more reasons why it really is important not to skip this particular meal.
Studies have proven that children who eat breakfast do better at school as they are better able to concentrate and behave well. If it has this beneﬁt for our children, then it will do the same for us. Breakfast helps to restore the levels of glucose which help with our brain function. This helps to improve memory, concentration and mood and also lowers stress levels. We all know that feeling of anger that rises up through being hungry. Breakfast can help us avoid this.
Breakfast is the ﬁrst supply of energy your body receives when you wake up, making it part of your daily required calorie intake. A good nutritious breakfast will give you all the energy you need to take you through to lunchtime, and should be around 300 calories as a general rule. If you think about the energy you burn, you need the most in the morning and you need the least in the evening, when you are more likely to be sat on the sofa relaxing. Make breakfast your energy priority.
In the American Journal of Clinical Nutrition, a published study revealed that not eating breakfast could actually increase the risk of diabetes for women. The study showed that women who did eat breakfast between no, and six times a week, were at far higher risk of developing the disease than those who ate it daily.
Fab Ideas for Quick and Nutritious Breakfasts for Busy Moms
So it’s all very well telling you as a busy mom, why you should eat breakfast, and why it’s good for you, but realistically you probably knew most of those things already and yet, you were still skipping? Knowing you need to eat breakfast, doesn’t mean you suddenly gain time in the morning to start preparing and making amazing morning meals does it? That’s why we have come up with some tips for tasty breakfasts that are super quick to make.
Go for natural plain Greek-style yoghurt and add in fresh fruit and flax seeds or pumpkin seeds, for a nutritious, quick and healthy breakfast on the run. Again, this only takes a minute or so to prepare and can make a big diﬀerence to your health and wellbeing.
Fiber can bring health beneﬁts and help you feel full so opting for a high ﬁber steel cut oats with fresh or frozen fruit will provide your body with a good start to the day. Make sure you avoid the traditional sugar ﬁlled instant oats and cereals as these will increase your calorie intake while not necessarily helping
provide what your body needs. Go instead for the more oats that have no processing for optimal nutrition.
Super easy, just put some water, milk or milk alternative to a blender and add frozen fruit, bananas, frozen avocados, spinach and flax or hemp seeds and you have a quick, filling and nutrient packed breakfast.
Eggs are such a wonderful source of protein and one of the few sources of all amino acids. Add some veggies and leafy greens and you have a healthy filing breakfast.
For many moms, a busy lifestyle means rushing in the morning and skipping breakfast which is a common but bad habit to get into. Breakfast can make a big diﬀerence to our health, energy levels, feeling clear, moods and weight, reaping the beneﬁts for us and there are many options which are quick and easy to make, from smoothies, to oats, from yogurt to scrambled eggs, so no more excuses mamas!