The Breakfast Experiment
The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. and from out of nowhere you hit a wall! All you want to do is look out the window, or better yet, take a short nap.
Hmmm…the first question that pops into my head is, what did you eat for breakfast?
I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply one third of the macro and micro nutrients your body needs to keep you going throughout the entire day.
So what are you eating each morning to keep your energy levels up and your brain working at optimum levels?
- A few cups of coffee gulped down on the go?
- A cup or two of sugary cereal with a little milk?
- A donut or two that’s calling your name from the break room?
- A cup of sugary yogurt or a muffin eaten at your desk?
- Nothing at all?
Your body deserves so much better than that. And so do you! Breakfast is a vital part of taking control of your health needs and yet so many people overlook this important practice because they’re either too rushed or too lazy. And in the end, their work performance suffers and their body ages even faster.
When you eat a good breakfast, your day rolls along as it should. No growling stomach, low blood sugar shakiness, mid morning fatigue or wandering attention to keep you from nailing that big report or those big goals you’ve made for yourself.
The Breakfast Experiment
One of the best—and most fun—ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day and observe how your body responds.
Consider about a 1 cup portion for most things except the vegetables. You can have as much of those as you want. Save time in the morning by having some things already cooked. This may help you get into the habit of planning your morning meals the night before.
Awareness exercise: Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later.
- Day one: Scrambled eggs or tofu
- Day two: Bean or vegetable soup (yes, it’s okay to have soup for breakfast!)
- Day three: Oatmeal
- Day four: Boxed breakfast cereal
- Day five: Muffin and coffee
- Day six: Fresh whole fruit
- Day seven: Fresh vegetables
Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? Which ones made you feel full at first, then crash later? After the experiment, try adding in more of the foods that made you feel great into the weeks ahead!
Some other great dishes to consider eating for breakfast might include vegetable quiche or frittata, vegetable & rice bowl, soups loaded with vegetables, mixed greens salad, or even an old favorite peanut butter and banana sandwich.
Have you come up with some great recipes of your own? If so, please comment below. We would love to post your recipe here! Tell us how you felt each day after you tried this experiment. How did you adjust your morning routine to fit in a healthy breakfast?
Get even healthier today!
Would you like to learn how to choose the best breakfasts for you and your family? (And the best lunches, dinners, and snacks?) Are you curious about how health coaching can help you make your own healthy changes? Then let’s talk! All you have to do to begin is to click here to schedule an initial complimentary consultation with me today—or share this offer with someone you care about!
Adapted from Institute for Integrative Nutrition