Importance of the First Meal

We have all heard that breakfast is the most important meal of the day. Just because we’ve heard it, doesn’t mean we follow it or understand why. I asked Natasha Atkinson, Personal Trainer, to be a contributing author to the blog to explain just why it’s so important to take in that early first meal.

Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.

Whether a lack of time, hunger, or a desire to lose weight is your reason for skipping breakfast, you may want to rethink your choice. Studies have shown by skipping breakfast we are setting ourselves up for over-eating later in the day.

• Timlin MT, et al. Breakfast eating and weight change in a 5-year prospective analysis of adolescents: project EAT (Eating Among Teens) Pediatrics 2008;121:e638-645
• de Castro JM. The time of day of food intake influences overall intake in humans. Journal of Nutrition 2004 134:104-111
• Klem, M. L., Wing, R. R., McGuire, M. T., Seagle, H. M., Hill, J. O. (1997) A descriptive study of individuals successful at long-term maintenance of substantial weight loss. Am J Clin Nutr. 239–246

Breakfast is the first chance the body has to refuel after 10-12 hours without food.  Glucose or blood sugar levels are at it’s lowest in the morning. Glucose is essential for brain function, muscle activity and even the fat burning process. The benefits of a healthy breakfast can be seen in increased energy, mental alertness, a positive attitude, and weight loss.

With very little planning the night before, breakfast can be done quickly in the morning. If traditional oatmeal and eggs aren’t for you, then think of it as the first meal of the day. Some choices maybe leftovers from the night before. A healthy wrap or any other healthy food that you had for dinner is a great choice. Make it simple!
For those that are saying to yourselves “I truly don’t get hungry in the morning”, start out with something small to get your body use to eating in the morning. You’ve taught your body not to want to eat in the morning and now you have to teach it to expect food when you get up. You should increase with small amounts until you are eating a healthy breakfast at the right level for you.

The results you will see from just this one action will pay off with more energetic days and a smile when you look in the mirror!

If you have specific questions for Natasha or would like to know more about her services, email her at natkinson@longevitystudios.com.

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