September 23, 2015 by Amy Darcy
Eating breakfast is not something I struggle with. I’m the kinda girl that loves sleep because it’s a time machine to breakfast. Although, I know this isn’t the case for everyone. The more people I speak to people about why they don’t eat breakfast, I’ve realised it’s not due to lack of education. Most people know they should eat breakfast to: kickstart their metabolism; get a large portion of their daily nutrients and increase their glucose intake (the body’s energy source that is absorbed from carbohydrates). There are four primary reasons people don’t eat breakfast and we’ll tackle today (with some yummy breakfast recipes along the way!).
There are generally four reasons why people don’t eat breakfast:
- I can’t be bothered to cook that early in the morning;
- I’m running late/don’t have time;
- I don’t want boring cereal and I don’t have much else available in the house; or
- I don’t feel like breakfast, it makes me feel sick to eat that early.
1. ‘I can’t be bothered to cook that early in the morning’
To me, this suggests that you’re not waking up refreshed and re-energised. There could be a combination of things that are causing this (and worth consulting your doctor about) but the first thing I recommend trying is making your sleep patterns more regular (ie. sleep and wake at the same time each day and for 8-9 hours). Learn to value your precious rest time, both during the day with things like this or by investing in making your room an inviting sanctuary by spicing it up with a new doona cover, I’m loving some of these designs.
2. ‘I’m running late/don’t have time’
Preparation is another necessary investment in your health to ensure you’re as far away from the excuses that lead you to make unhealthy choices. Again, running late suggests not enough time. If you’re oversleeping or taking too long to get ready, go to bed earlier and set a few alarms. It will be hard at first, but be assured your body will adapt to your new ways! See also my top pre-prepared healthy breakfast recipes below.
3. ‘I don’t want boring cereal and I don’t have much else available in the house.’
Again, preparation is key!! Get a shopping list done on a Sunday so you’re fridge is filled with enticing and healthy food for the week. If you’re really keen you can even prep your breakfast the night before. My favourite pre-prepared breakfast recipes are:
a) Almond and Vanilla Overnight Oats with Banana and Passionfruit
Find the yummy recipe here! Just 5 min prep the night before and 2 min in the morning 🙂
b) Banana, Cinnamon and Almond Smoothie
Find the full recipe here. Note: you will need a frozen banana.
c) Banana and Blueberry Oat Smash
Find the recipe here. Note, you will need frozen berries.
d) Gluten Free Corn Fritters with Chilli Guacamole
This one you can pre make the batter but you will need to cook it! But trust me it is worth it and will only take a few minutes.
You can find the full recipe here.
Want more healthy breakfast recipes?
4. ‘I don’t feel like breakfast, it makes me feel sick to eat that early.’
Like changing any lifestyle habit, it will be difficult to change at first. However, start small and slow and you’ll soon create a new habit. Here’s my tips:
- Building up to a big breakfast by starting small and making your portion size a little larger each week. For example, you could swap your morning tea for your breakfast and have cheese and crackers or hummus celery and carrots at 7am and have your full breakfast at 10am. Don’t continue this for too long, the idea is not to replace a healthy breakfast but to get you on track to having one.
- Have a back up breakfast plan – there will always be busy days and sometimes your preparation will fail. So have a plan B for those days. Keep in your fridge, handbag, work or car things like Up and Go’s, protein bars/shakes, fruit and yogurt or trial mix.
- Set TWO alarms – one alarm for when you want to eat breakfast and another alarm reminder ten minutes before you leave home, to check you’ve actually listened to the first alarm and eaten breakfast.
- Don’t eat late the night before – avoid meals at least two hours before bed – this will help you wake up hungry.
Do you struggle to eat breakfast in the morning? Do you have a reason that isn’t covered here? Comment below, I would love to help you overcome this and build a healthier lifestyle.
Walking up with nauseas can be an unpleasant experience. It is one of the early signs of pregnancy. But there are several other possible causes which can lead to nausea. Here are some of these you must be aware of.
Several digestive issues can lead to nausea in the morning
- Eat light dinners to avoid digestives issues at night
- Acid reflux can lead to nausea in the morning
- Drink enough water to prevent nausea
Morning nausea can be one of the worst experiences. Nausea is a stomach related discomfort which can causes a sensation of wanting to vomit. It is not a disease, it is an uneasiness that you may feel due to any reason or before vomiting. Pregnancy is the most common cause of nausea in the morning, commonly referred as morning sickness. Many fail to understand the other possible causes of nausea in the morning. It can be a result of common stomach discomfort or a sign of a condition. If these symptoms do not improve within a few days, you must see a doctor. Usually many try home remedies to fight nausea. But to fight this effectively, you need to find the cause. Here are some possible causes of morning nausea other than pregnancy.
What leads to morning nausea?
Fatigue usually caused due to inadequate sleep can lead to nausea. Unhealthy sleep cycle may leave you nauseous in the morning.
2. Low blood sugar levels
Low levels of glucose in the blood can lead to nausea in the morning. It can also lead to dizziness. This usually happens due to the long gap between dinner and breakfast. People with diabetes may also experience fluctuations in blood sugar levels. Skipping breakfast can make this condition worse.
Low blood sugar levels in the morning can lead to nausea
Photo Credit: iStock
3. Acid reflux
Heartburn or acid reflux can lead to several discomforts including nausea. Lift dinners a few hours before bed can help you prevent acid reflux at night.
Anxiety is a mental condition which can make you feel a variety of emotions. It can also lead to nausea and make it worse.
It is also a digestive issue in which the muscles of the stomach do not function properly. Gastroparesis can lead to vomiting, nausea or abdominal pain.
Poor eating habits can lead to nausea
Photo Credit: iStock
6. Headache or migraine
Headaches or nausea can also lead to nausea. Migraine is a severe form of headache which is also a possible reason. If this happens too often, it is important to talk to your doctor to fight the cause of headache according to its type.
Not drinking enough water can also lead to nausea. Dehydration can lead to several other health issues as well like dizziness, exhaustion, dark urine and more. Not drinking water at night for longer periods can make you feel sick in the morning.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
What is the first thing you do when you waking up in the morning? You might not be surprised to learn that for most of us, breakfast is the first thing we do, even before getting dressed. According to the 94% Game, 21% of users eat breakfast first, and 14% get dressed or brush their teeth. 13% were more precise – they turn off their alarm. 12% hop into the shower, 11% use the bathroom, and 5% have a good, long stretch. Technology also finds its way in there, as 4% reach to check their phone the moment they wake up.
First Thing You Do in the Morning at Home
1. Get Moving
A good, strong stretch is often the first thing you do after waking up in the morning, and that’s a good thing – you will be using your body in various ways throughout the day, which means that you need to get it flexible and alert. Stretching is also quite helpful if you are going into work to sit at a desk all day, so stretch long and hard first thing in the morning.
2. Get Hydrated
You have been asleep, and so haven’t been drinking anything. The first thing you do in the morning should include a nice, long gulp of water. A full glass first thing in the morning is a great way to wake you up and make you feel much better throughout the day.
3. Have Vitamins
Now is the best time to take medications, such as vitamins. Why? The first thing you do every morning tends to become a routine that you stick to very well, so taking vitamins at this time will help ensure you do it every single day.
4. Move Some More
Make exercise a priority first thing in the morning to take advantage of the spike in brain chemicals, like dopamine and serotonin, which can help alleviate stress and depression. Those who are happier tend to be those who exercise in the morning, thus getting it out of the way – they don’t have to struggle to find time later during the day. That increased blood flow in the morning also means more energy all day.
5. Make the Bed
The first thing you do in the morning can set the tone for the rest of the day. Being organized and keeping the house clean can make you feel as though you have already accomplished something great. So make the bed, or at least fold up the blanket and fluff the pillows. You will feel better instantly.
6. Get Some Fresh Air
The morning air tends to be clear, crisp and cool. It’s the perfect time to take a long, deep breath of it. Going for a morning walk can get the blood pumping, stimulate creativity, promote a sense of vitality and give you an exercise boost. If you have a dog to walk with you, even better!
7. Grab a Hot Shower
Getting a good shower is often an eye-opener. Use a body cleanser with a scent that gets you ready for the day, such as a citrus scent, and use it generously. Scrub your skin vigorously to promote blood flow and make you feel more awake.
Take ten minutes to block out the world and be grateful for what you have, giving thanks for another beautiful day. You can also use this time to clear your head of the things that happened the day before, or any bad dreams you might have had during the night.
9. Write down Your Dreams
If you were having an awesome dream when the alarm went off, now is the time to remember it. Write down all you can, even the bits that don’t make sense. The more you do this, the more you will see a pattern in your dreams.
10. Open the Curtains
Natural sunlight is what the body needs to truly shake off the sleep and get moving. Open up the blinds, throw open the curtains, and look to natural light to make you feel more human.
First Thing You Do in the Morning in Office
1. Take a Break
Once you are there, give yourself time to settle in. Don’t rush right into a project. Instead, take a deep breath, take a sip of coffee, organize your desk, and otherwise make yourself comfortable before you open up your email and start dealing with the day.
2. Start a New Day All Over Again
Look at each day as a new beginning. Your projects will move ahead today, your discussions will be hashed out, and you will start on a new and interesting path. If you are able to let go of the frustrations of the day before, you are more likely to find success today.
3. Get Organized
Assess everything and start a to-do list. What absolutely must be done today? What can be delegated? What can you reshuffle if you need to do so? Make a list of those things and then start working through it, from top to bottom. Setting priorities at the start of the day helps ensure that you get done what must be done, and you might find that you are even more productive when you can see all the ‘must do’ things laid out in front of you.
4. Get There on Time
When the first thing you do in the morning is show up late, it can throw your whole day off-kilter. Show up on time or a little early in order to get into the work mindset and make a good impression on those who show up after you do. The feeling of accomplishment can carry you through the rest of the morning.
5. Say Hello
Say hello to those who work in the office with you. Have a very short meeting where critical information is exchanged, or they simply talk about what happened the day before. A good tip is to have this meeting in an area where there are no chairs, so people get to the point instead of lingering. Then get started on your goals!
May 25, 2017 by Lisa Cupido
shefinds | Food
Few body parts have gotten as much attention as the gut in recent years. Gut health is on everyone’s mind, but a lot of us aren’t quite sure how it plays into our health and well being and which foods — including the very first food we introduce into our bodies in the morning — can help reduce inflammation.
“Nutrition influences both the type and number of bacteria in our gut,” says Sarah Berndt, owner of Fit Fresh Cuisine and registered dietician for Complete Nutrition. “Essentially, our gut bacteria eats what we eat, and this impacts our overall health from our digestion and immunity, to our energy and mood.”
In addition to affecting your energy, mood, and digestion, keeping your gut bacteria healthy can help prevent inflammation, which can lead to more serious diseases and conditions.
“It appears the gut microbiome largely regulates the inflammatory response, acting like a thermostat, up-regulating and down-regulating to protect us from harmful bacteria, pathogens, and toxins,” Berndt says. “This dynamic balance is important and may have implications for the development of gastrointestinal diseases such as Crohn’s disease, irritable bowel disease, and colorectal cancer.”
The Importance Of Probiotics
Taking a probiotic supplement each morning is one to ensure you are supporting a thriving gut microbiome, Berndt says. And while these supplements are all the rage and will certainly benefit you, Berndt says there are many foods that naturally promote gut health — including the very first thing she suggests eating in the morning for gut health.
And it’s plain yogurt for the breakfast win! By “plain,” I am referring to Greek yogurt that contains the least amount of sugar possible (as opposed to those with syrupy fruit at the bottom). By all means, jazz yours up with fresh fruit, chia seeds, and nuts — but the yogurt itself is going to deliver your most essential gut health benefits.
“My morning go-to is yogurt; it’s convenient, delicious, and a rich source of live cultures, or beneficial bacteria, that nourish my gut,” Berndt says.
One More On-The-Go Gut Health Breakfast Option
If you can’t find the time on crazy mornings to sit down to a bowl of yogurt and granola, Berndt suggests a low sugar, high fiber protein bar that contains gut friendly ingredients.
“Some mornings are especially hectic, so I keep a stash of Complete NutritionCharge On protein bars in my car, which contain a natural prebiotic fiber called inulin that encourages beneficial bacteria,” Berndt says.
People who got 35 grams of protein at breakfast were less hungry throughout the day and saw favorable changes in the hormones and brain signals that control appetite.
PROBLEM: Skipping breakfast is strongly correlated with weight gain. “Start your day off right,” right? Still, young people eat nearly half of their daily calories between 4 p.m. and midnight. So, eat breakfast, but what’s best?
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METHODOLOGY: A small experiment out of the University of Missouri involved 20 overweight or obese females, aged 18 to 20, who identified as infrequent breakfast eaters. Each morning for a week, the researchers had the participants eat either 350 calories of cereal (13 grams of protein), 350 calories of eggs and beef (35 grams of protein), or skip breakfast entirely. Dietary fat, fiber, sugar, and energy density were kept constant across all of their breakfasts.
Participants adjusted to their diets for six days. On the seventh day, they were kept in a lab so that researchers could track/control their behavior. They had them fill out questionnaires about their hunger levels and cravings. They took repeated blood samples. They hooked them up to an fMRI while showing them pictures of food. These tests were repeated on three different Saturdays.
On lab days, the participants were all given a standard 500-calorie lunch; for dinner they were given cut-up pieces of microwaveable pizza pockets and told to eat until they were full. They were then sent home with coolers packed with 4,000 calories worth of snacks: cookies, cakes, granola bars, candy (in its hard, chocolate, and gummy forms), chips, popcorn, crackers, pretzels, microwaveable mac and cheese, string cheese, fruits and veggies, single servings of ice cream, beef jerky, yogurt, and more microwaveable pizza pockets. This was meant to simulate the overexposure to and wide availability of snacks typical of the “modern food environment.”
RESULTS: Eating any breakfast was associated with increased feelings of fullness, a reduced desire to eat, and lower levels of ghrelin (a hunger-stimulating hormone) throughout the morning. But meaty, eggy breakfast was associated with these benefits over the course of the entire day. Participants who had a lot of protein in the morning also had reductions in their “cravings-related” brain activity, and increased levels of a hormone associated with satiety. They snacked less on fatty foods in the evening, as compared to those who ate cereal or nothing.
Despite these positive chances, however, those who ate high-protein breakfasts ended up consuming about 120 extra calories overall. This was a nonsignificant difference, statistically, but one that wouldn’t lead to them losing weight. The researchers believe that more benefits would be seen over time, as the participants adjusted to the early morning calories and because of their improved diet quality.
IMPLICATIONS: This makes a pretty good case for a high-protein breakfast. The authors propose ground pork loin as an alternative to sausage and eggs. If that doesn’t do it for you, they also recommend plain Greek yogurt. To get 35 grams of protein you’d need to eat over two and a half servings of, say, Fage. For some, that’s not a problem.
This article was created in partnership with Daily Harvest.
Love ’em or hate ’em, mornings are a part of life. Maybe you’re the kind of person who wakes up naturally at 6 a.m. (nothing personal, but we hate you). Or maybe you barely have time to brush your hair on the way to work. No matter which type you are, there’s a breakfast out for you.
The trick is figuring out where to begin. That’s why we teamed up with Daily Harvest to break down the best breakfasts for every kind of morning person. Daily Harvest makes good food that fits into your life (read: ready to eat in as little as 30 seconds), so you never have to stress about the most important meal of the day. Want to have the best morning ever? Lehgo.
1. The Early-Riser Exerciser
You like to jump out of bed and sweat first thing, which means you need a breakfast that will help you recover and fuel you for the rest of the day. Oatmeal is a hearty, nourishing option, but when you’re starving after a workout, you don’t want to wait around for it to slow cook.
That’s where Daily Harvest’s new Apple + Cinnamon Oat Bowl comes in. Like all of Daily Harvest’s perfectly portioned, chef-crafted meals, the immune-boosting dish is ready to eat in minutes and is packed with fruits and vegetables. Cinnamon and cloves add tons of flavor without mounds of sugar, almond butter ups the protein, andcauliflower (you won’t even know it’s in there!) keeps it light and nutritious.
2. The Mantra Maven
You love the early hours, but you like to take them at a slow pace, beginning with meditation and maybe a light yoga flow. So why not take your time with breakfast too?
Our favorite leisurely a.m. meal is a frittata. These four-ingredient recipes are easy to make but will feel like you’re indulging in a relaxing brunch. Simply pop the dish in the oven while you work through your morning mantras, then serve yourself a slice with a side of fruit.
3. The Fashionably Late Commuter
It’s hard enough to make it to work at a decent hour, let alone fuel your body when you’re running 30 minutes behind. But if you don’t eat, you’ll definitely end up hangry and cranky by 10 a.m.
Smoothies are a dream come true because they’re portable and easy to drink on your commute. For a little extra zing, try Daily Harvest’s Ginger + Greens Smoothie. It’s packed with ginger, apple cider vinegar, spinach, and avocado to boost energy, fight inflammation, and keep you full. We suggest getting a stash of smoothies delivered to your door, so they’re ready to go whenever you’re done hitting the snooze button.
4. The Night Owl
You meant to get to bed before midnight last night. Seriously, you tried! But no matter how diligent you are, you just can’t get your brain to quiet down at a decent hour. Inevitably, you wake up every morning feeling like you just fell asleep 10 minutes ago.
Try adding a caffeine kick to your breakfast. Prep this coffee toffee banana bread on Sunday (or, you know, at 1 a.m. when you can’t fall asleep), and it’ll be ready to slice in the morning when you need it. The bread is sweetened with just a touch of brown sugar, so it’s a pretty healthy option, and you can top it with whatever nuts and spices your sleepy little heart desires.
5. The Party Animal
Last night’s group hang was a blast. Now you’re somehow supposed to rally for the day? SOS. It’s tempting to reach for greasy food, but grabbing a fast-food breakfast will only make you feel more sluggish.
If you’re craving a sandwich, opt for one of these homemade varieties instead. Or skip the prep work (who has time for endless chopping?) and get your brunch on with a Daily Harvest Sweet Potato + Wild Rice Hash Harvest Bowl. It’s a veggie-loaded take on the classic burrito bowl designed to wake you up, keep you full, and get you out the door. Also, it’s topped with our favorite breakfast ingredient: avocado.
Do you find your self wondering “why my dog won’t eat his food in the morning ?” this is a very common question that occurs often with many pet dogs!
We’ll uncover why some dogs won’t eat food in the morning and what you can do to help your pup become more consistent with eating in the morning!
“Why My Dog Won’t Eat His Food In The Morning ” The Simple Answer
The most common reason why dogs won’t eat their food in the morning and may eat later through the day is that your dog is accustomed to having full access to his food throughout the day instead of only having the opportunity to eat at the scheduled time for food.
What To Rule Out
Before we dive into behavioral reasons and answer “why my dog won’t eat his food in the morning” the first step you should take as a dog owner, is rule out any medical issue that can be an underlying reason your pup may not be eating.
If your dog has always eaten his food in the morning, you haven’t changed your routine and your dog suddenly stopped eating in the morning you should take your dog to the vet for a check-up to ensure that your pup isn’t just feeling under the weather.
Once you have ruled out any medical issues that could have been the underlying cause the next thing to look at is the feeding routine you have for your pup!
When it comes to answering “why my dog won’t eat his food in the morning” ask your self what is the first thing you do in the morning?
Do you just pour your dog’s food in a bowl and simply leave it on the ground all day or do you just allow your pup the opportunity to eat when you place the food down for a few minutes?
There are main feeding routines most dog owners fall into, free feeding and a structured schedule here we’ll look at both.
Free feeding is usually the feeding routine most new dog owners fall into which is simply filling your dog’s bowl and allowing your pup to have full access to his food throughout the day.
Free feeding allows your dog to eat a little bit of his food here and little food there throughout the day.
The main con of free-feeding your dog is the fact that your pup starts to begin losing the value of being fed at a given time because your dog has full access to his food all day so there is simply no need to eat at a given time.
Doing this is often the main reason why your dog won’t eat his food in the morning.
Another con of free-feeding aside from your pup not eating all his food at certain times is the fact that your pup can also gain extra weight because he has access to his food all day!
Structured Feeding Schedule
The second feeding routine is a structured feeding schedule, a structured feeding schedule is when you have a set time scheduled to feed your dog.
On that scheduled feeding time you fill your dog’s bowl as usual but this time you only allow your dog then opportunity to eat for a certain amount of time, if your dog chooses not to eat you simply pick up the bowl and your dog doesn’t eat until the next scheduled time.
Heres What a structured feeding schedule may look like:
7:00 Am: Potty Walk
7:30 Am: Fill bowl and place on ground
8:00 Am: Pick up food bowl if your dog doesn’t eat within that period
6:00 Pm: Fill bowl place on ground
6:30 Pm: Pick up bowl if your dog doesn’t eat within that period
What happens if my dog doesn’t eat?
You may be a little concerned about your dog not eating within the given time for the structured feeding schedule but don’t be this normal.
When you first implement the structured feeding schedule because your dog is accustomed to having access to his food whenever he wants.
If your dog doesn’t eat don’t be alarmed stick to the structured feeding schedule and soon enough you’ll start to notice that when its feeding time your dog will be excited to eat because now your dog’s food has become valuable.
Increasing Value Through Scarcity
As a rule of thumb when your dog has access to something all the time whenever your pup wants it generally loses its value over time.
You see this all the time with dogs who have full access to all their toys!
For instance, the easiest way to ensure that your dog doesn’t lose interest in his old toys is by only allowing your dog to get access to one toy at a time when your dog begins to get bored with a given toy replace it with one of his other toys you had previously picked up.
Your dog will treat the toy switched out like its brand new because he never has full access to it whenever your pup wants.
The same is true for the feeding schedule essentially what we are doing is increasing the value of certain things by not allowing your pup to get access to them all the time!
Ultimately getting your pup to eat in the morning shouldn’t be too hard, consistency is key with everything we do in training!
Next time you’re wondering “why my dog won’t eat his food in the morning” ask yourself what feeding routine is your pup on?
Does he have access to his food all day or have you provided your dog with a structured feeding schedule?
To awaken your dog’s true potential contact us here or Give us a call!
Receive your free dog training consultation and set your pup up for success!
In the morning, we feel a little, well… less than stellar. Achy, stiff, the bed is calling our name to stay in, and let’s be honest, we just don’t feel so hot. While most of us do enjoy some coffee in the morning, before we head to the glorious pot or French press (or Starbucks for some of you), we should pause and make an effort to enjoy something else right beforehand.
The body is naturally very acidic in the morning because as it cleanses itself overnight. As we give it a break from food and allow our organs to rejuvenate so we can feel our best the next day, all the wastes from the previous day (or even days before that) make their way through our system. This is nature’s way of making us feel brand new, but first thing, the body can feel a little lifeless.
The answer to this is to consume a high-quality, alkaline drink the morning, but you don’t need a huge amount to reap the benefits. That’s why we’ve called these healthy options below “shots” but not the ones you’re thinking of—sorry!
These alkaline shots are so powerful in their ability to promote energy, an alkaline body, eliminate inflammation, an erratic stomach, and achy muscles, that you’ll feel it almost seconds, and especially minutes, after you drink them. Just 2-4 ounces of these is all you need and you’ll be set for the day. Making these fast and easy shots a practice in your day is a healthy habit that takes under five minutes that anyone can do.
1. Straight ACV
This is the fastest, and possibly, laziest yet powerful, option of them all. Apple cider vinegar, coined ACV, is nature’s most alkaline, probiotic-rich beverage that can relieve so many ailments in a small serving. Muscle pain, headaches, sluggish digestion, and just a general acidic feeling can all disappear in mere seconds after you have some ACV. To make a shot, combine 1 tsp of apple cider vinegar with 2-4 ounces of water (depending on how much you want), add a few ice cubes and drink. Or, just toss back 1 tsp. straight and call it a day. Your choice—you’ll benefit no matter how hard you take your ACV!
2. Lean, Mean, Green Juice
Green juice might sound like a trend you’re tired of hearing about, but it’s a very efficient, natural way to alkalize the body and improve your mood too. Rich in magnesium, vitamin C, and micronutrients that feed the body on a cellular level, green juice is an excellent remedy for achy muscles, digestion, and general inflammation. Be sure you keep your green juice simple and free of lots of sugar for the most benefits and efficiency. No one wants to clean the juicer in the morning or drink the amount of sugar equivalent in a glass of processed OJ. Make a lean, green juice with: 1 head romaine, 1 lemon, 1/2 inch ginger, and 1/2 a cucumber. Done!
3. Spirulina, Plant-Powered Green Smoothie
Green smoothies can serve as a breakfast option, or can just be simple and served before you even eat. If you’re looking to use this as a simple anti-inflammatory, alkalizing drink, just keep things simple, but add a boost with the amazing spirulina—superfood algae that some call nature’s multivitamin. Blend 2 cups spinach with 1/4 cup frozen berries, 1 slice ginger, and a little stevia if you need some sweetness. This is filled with 10 grams of protein from the spinach, vitamin C, B vitamins, iron, and potassium to make you feel amazing first thing in the day. It’s also low-glycemic and would make the perfect breakfast if you’d like to add some plant-based protein like hemp seeds or protein powder on the market.
4. Lemon, Cayenne, and ACV
Lemon, cayenne, and ACV are combined to create a top alkalizing shot that will make you feel incredible! Cayenne is a metabolism booster, inflammatory reducing spice that also aids in digestion, reduces pain, and can give you a similar buzz to caffeine without the crash. Lemon is a top alkalizing and cleansing food that adds sweetness and vitamin C to the already slightly sweet and tart ACV. The end result is a tonic that’s powerfully cleansing and rejuvenating. Combine the juice of a lemon, 1 tiny pinch (1/8 tsp.) cayenne, and 1 tsp. ACV in a small cup with 2 ounces of water. Add crushed ice, blend, and serve as an icy tonic that wakes you up and gets you going!
5. Ginger, ACV, and Lemon
For a tummy-helping beverage first thing in the day, go with ginger, lemon, and ACV. These three all have digestive boosting properties, but when combined are much more effective. Ginger relieves nausea, indigestion, bloating, and constipation, reduces pain in the body, and can provide natural energy. Combined with the benefits of ACV and lemon, this will settle the stomach, energize you, and provide clarity you need to start the day. A happy gut means a happier mind, and a happier you!
Do you have a favorite “shot” you like to drink first thing in the day? You can also see our smoothies, liquid tonics, and other tips on alkalizing the body for more helpful information.
Recommendation: Download the Food Monster App
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In this Article
- Breakfast and Your Weight
- Why Kids Need Breakfast
- A Doughnut WonвЂ™t Do
Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why itвЂ™s the most important meal of the day.
Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of вЂњbadвЂќ LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
ItвЂ™s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.
But this much is clear: Skipping the morning meal can throw off your bodyвЂ™s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.
If your body doesnвЂ™t get that fuel from food, you may feel zapped of energy — and you’ll be more likely to overeat later in the day.
Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you donвЂ™t eat it, you arenвЂ™t likely to get all of the nutrients your body needs.
Many people skip the a.m. meal because theyвЂ™re rushing to get out the door. ThatвЂ™s a mistake. You need food in your system long before lunchtime. If you donвЂ™t eat first thing, you may get so hungry later on that you snack on high-fat, high-sugar foods.
Breakfast and Your Weight
Can a morning meal be good for your waistline? Some studies say yes. Researchers have found that on average, people who eat breakfast are thinner than those who donвЂ™t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.
But it doesnвЂ™t guarantee youвЂ™ll fit into those skinny jeans. A recent study compared weight loss among people who ate breakfast with those with didnвЂ™t. The meal didnвЂ™t make any difference.
If youвЂ™re dieting, donвЂ™t think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day.
On the other hand, you need to pay attention to what, when, and how much you eat. One study showed that people who had large breakfasts ate more during the day.
Why Kids Need Breakfast
Sometimes children donвЂ™t feel like eating in the morning, but itвЂ™s important that they do. Their growing bodies need the nutrients and fuel.
Kids who donвЂ™t eat in the a.m. have a harder time focusing, and they become more tired in school. They may also be cranky or restless. And it isnвЂ™t just their moods that can suffer. Their schoolwork can, too. One study showed that kids who ate breakfast had higher test scores than those who didnвЂ™t. Most children donвЂ™t get all the vitamins and minerals they need from just lunch and dinner.
Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study showed that teenagers who ate breakfast every day had a lower body mass index (BMI) — a measure of body fat based on height and weight — than teens who never ate the meal or who sometimes did.
If your youngster doesnвЂ™t want to eat in the morning at home, pack something they can have on the way to school or between classes. Opt for fruit, nuts, or half a peanut butter and banana sandwich.
A Doughnut WonвЂ™t Do
You donвЂ™t need to eat a big meal for breakfast, but itвЂ™s a good idea to have something small within an hour of waking up. Even last nightвЂ™s leftovers zapped in the microwave will do.
Resist that pastry or doughnut, though. Your best bet is a mix of foods that have carbohydrates, protein, healthy fats, and fiber. Carbs will give you energy right away, and the protein will give it to you later on. Fiber keeps you feeling full.
Try a whole-grain cereal, low-fat milk and fruit, or a breakfast smoothie made from low-fat yogurt, fruit, and a teaspoon of bran. Nuts or whole-grain granola bars are also easy options.
KidsHealth.org: вЂњBreakfast Basics.вЂќ
Harvard Health Publications: вЂњBreaking the Fast.вЂќ
Johns Hopkins Bloomberg School of Public Health: вЂњBreakfast.вЂќ
Kaiser Permanente: вЂњThe Importance of Eating a Good Breakfast.вЂќ
American Diabetes Association: вЂњThe Importance of Breakfast.вЂќ
Brown, A.W. American Journal of Clinical Nutrition, published online Sept. 4, 2013.
University of Alabama at Birmingham: вЂњThe Breakfast Debate: New Study Determines Whether It Helps With Weight Loss.вЂќ
The Hospital for Sick Children: вЂњThe Importance of a Healthy Breakfast.вЂќ
American Academy of Pediatricians: вЂњThe Case for Eating Breakfast.вЂќ
From your kindergarten teacher telling you it was the most important meal of the day to that fitness influencer touting the benefits of putting off morning eating, there is a lot of mixed information out there around the role that breakfast plays in a healthy lifestyle. So is it actually bad for your body when you skip breakfast?
Before we put away the cereal for good (because who could even imagine a life with no cereal or omelets again), we went straight to the source, talking to experts in nutrition about the benefits and drawbacks of skipping breakfast. And, what we found might change your morning routines in the name of health.
It can aid weight loss.
Intermittent fasting can be an effective tool to aid in weight loss. There are many different approaches, each with potential benefits to fat loss. While skipping breakfast isn’t always part of a successful fasting plan, it is a common way to get started.
“For some, skipping breakfast can be a method of intermittent fasting which has been linked with lower inflammation and body fat,” says Lauren Popeck, RD, a registered dietitian and clinical nutrition manager with Orlando Health. “If desired, I usually recommend fasting methods for short periods of time. Often when someone finds that they have hit a plateau with weight or health goals, making a variation to their eating routine or pattern is helpful to ignite change.”
You might feel less energetic.
“I think all meals are important, but breakfast sure does set the tone for the day. Since food is fuel for the body, eating breakfast helps jumpstart your energy,” says New York City-based registered dietitian Natalie Rizzo, MS. “If you skip breakfast, you may have low energy levels and poor concentration.”
Rizzo explained that skipping breakfast is also associated with weight gain, higher overall BMI, and an increased risk of death from cardiovascular disease.
Overeating will feel more tempting.
By delaying your first meal of the day, your body might increase hunger signals that lead to overeating when you decide to eat later.
“If a daily healthy breakfast is a part of your life, you are much less likely to overeat later in the day and more likely to lose excess weight and then maintain your weight,” says Laura Burak, MS, RD, CDN.
She explained: When you skip breakfast, you tend to make up for those lost calories or energy at night when you don’t really need them anymore.
You should track your macros.
If you do decide that skipping breakfast is the right choice for you, it is important that you still pay attention to what nutrition you are getting for the rest of the day. What you decide to break your fast with can be just as important as deciding to fast at all.
“As I suggest in any meal, it’s really important physiologically to pair higher fiber carbs with protein and fat,” Burak says. “This macronutrient trio manages blood sugar well and helps prevent cravings later in the day.”
She suggests a slice of whole-grain toast with natural peanut butter and some berries, eggs with avocado mashed on bread, or Greek yogurt with nuts and fruit.
Don’t eat if you aren’t hungry.
The most compelling reason not to eat breakfast is if you simply aren’t hungry, Popeck says. While there are benefits to eating shortly after waking up, they don’t outweigh the drawbacks of forcing yourself to eat when you don’t want to.
“Listen to your body and see if skipping breakfast is having negative health consequences such as lacking energy, weight gain or missing essential nutrients,” says Popeck.
If you do decide to skip breakfast, Popeck suggests limiting fat and sugar, usually found in beverages, processed foods, and fast food later in the day.
The best way to avoid cravings is by eating a balanced breakfast.
If your options are unhealthy breakfast or no breakfast at all, sitting the meal out may be your best option, Burak says. But it is still far from ideal. 6254a4d1642c605c54bf1cab17d50f1e
“Compare scarfing down a sugary donut vs. enjoying a protein and heart-healthy meal of eggs and avocado toast,” says Burak. “The single donut may make matters worse than skipping breakfast altogether so make sure to pick healthy choices too.”
Instead, opt for eating breakfast within an hour or two of waking up to jumpstart that metabolic engine. Look for healthy, easy recipes for breakfasts that can make it easy to incorporate morning eating into your lifestyle.
“Don’t forget smoothies too which are popular for anyone who enjoys a portable nutritious shake in the morning. Blend up a combo of protein-rich yogurt, nuts or seeds with fruit, greens and a milk of your choice and you have a tasty meal in a cup!” Burak says. “I guess it’s safe to call myself a smoothie expert at this point since I just published a new book Slim Down with Smoothies, with 100 healthy yummy recipes.”
Find what works for you.
Everybody is different. For some, intermittent fasting by skipping breakfast might help with weight loss and feeling healthy. For others, it might lead to bingeing and an undesirable relationship with food.
“If you love breakfast and make healthy choices then that’s great,” Burak said. “If you don’t like eating it, just make sure it doesn’t backfire and turn into excess calories later in the day.”
For more healthy eating tips, be sure to sign up for our newsletter.
Clancy: Stop skipping breakfast. Or, you should skip breakfast? We’ve all heard that breakfast is the most important meal of the day. But some actors and athletes like Terry Crews are adamant about not eating breakfast. So who’s right? Is breakfast good or bad?
I stopped eating breakfast for two weeks to find out. I can’t eat anything before 12, when I have lunch. For as long as I can remember, I’ve had breakfast every single morning. But, I also know a lot of people who don’t eat breakfast. And that works great for them. To be honest, I don’t think it’s going to go very well because I’ll be awake from six all the way until noon, a full six hours without eating a single thing. It’s a lot different than what I’m used to and it might be really hard, especially at first. Half of you are probably typing a comment about how you never eat breakfast. But making a change to your daily routine isn’t easy. And I wanted to find out if my life was better or worse without breakfast.
Today was my first day not eating breakfast. And I’ve got to say, it went pretty well. I was surprised to find out that when I woke up, I wasn’t that hungry. I made coffee, made lunch for the day, and still wasn’t feeling like I needed breakfast. I stayed pretty busy. It was already noon and I had barely craved any food at all. I don’t want to jinx it, but I’m feeling pretty optimistic for the week.
So it’s Wednesday. It’s been three days of no breakfast. And I’ve got to say, it’s getting a little bit harder. So yeah, it wasn’t going well. I feel like every day around 10:30 or 11, I get really hungry. My stomach starts to growl and I start seeing or smelling food around the office that other people have. And it’s a lot more challenging than when I first wake up. And I know it’s like okay, that’s not actually a problem. But if you’re someone who’s trying to diet, trying to eat less, trying to snack less, it can be really challenging when you have a lot of options around the office that can be really quick or convenient. I’ve actually amassed kind of a large store of snacks at my desk, all of the stuff I can’t eat until after lunch. And then I’m like “Oh, you can’t even eat that.” And it just kind of sits there and stares back at me. I think I can make it through the week, but I am a little worried about the weekend.
Waking up at 6 a.m. and not eating until 12 is such a long time. Why do I need breakfast when so many people can live without it? What’s actually going on here? I spoke with Dr. Peterson, to find out.
Dr. Courtney Peterson: So what I think has happened in breakfast skipping and why it’s so confusing is there’s actually not one way to necessarily skip breakfast. You actually have better blood sugar control in the morning and you digest your food a little faster in the morning, as well as you burn very slightly more calories when you eat in the morning. So all this evidence kind of points towards the morning as being optimal for eating.
Clancy: So if the morning is the optimal time for eating, is skipping breakfast hurting me? Was this whole challenge pointless?
Dr. Courtney Peterson: On the flip side, we have also learned over the past decade that it looks like having extended bouts of fasting is good for your health. What’s really interesting is that you have hunger hormones. And these hunger hormones adapt to whatever you usually do or to your habits. What this means in the short-term, if you don’t normally skip breakfast and then you suddenly skip breakfast, you have to overcome that inertia of changing your hunger hormone patterns. Because your hunger hormone says “Okay, well you usually eat breakfast. And now you’re going to skip it, so I’m going to make you very hungry.” Any time you have a regular eating pattern and change that, regardless of what eating pattern you’re on, you will have an initial barrier where it’s quite difficult in the beginning and then over time you adapt.
Clancy: Maybe my new routine is worse than my old one. It’s been about a week and a half. And I’ve gotta say, it’s getting easier. I thought not having breakfast on the weekend was going to be a nightmare. But it was actually a lot easier because I woke up later and didn’t have as much time between waking up and noon as I do on the workday. But I do still miss breakfast. I just enjoy breakfast and eating something in the morning. Even if I’m not super hungry, I think I’ll still miss that aspect. The whole thing has really made me wonder how much breakfast matters. It kind of feels like breakfast was just the routine. It was just my norm. So that’s what I liked and that’s what I was used to.
After a week and a half of not eating breakfast, it started to seem like I was finally getting used to my new routine. Maybe I could turn into someone who never eats breakfast. But I wouldn’t count on it.
It’s finally Friday. And tomorrow I can have breakfast once again. After two weeks, I’ve realized that I can go without eating breakfast and still survive. But I miss breakfast. Not eating before 12 was really tough, especially with all the food around the office. And it definitely brought down my mood throughout the day. But I never really felt a big change in my productivity or even my energy levels before or after lunch. And my weight stayed pretty much the same. Breakfast isn’t bad for you, but it’s also not essential. You should do what fits best for your dietary needs and your routine. I no longer feel helpless without breakfast and I’m able to create a routine that fits my schedule and my daily needs. Before I started this challenge, I loved breakfast and I thought I needed it to start my day. Now I don’t really feel that way. I still like breakfast and will continue to eat it, but I don’t feel that reliance on it like I used to have.
So it turns out you can skip breakfast. But Dr. Peterson pointed out that instead of skipping breakfast, it’s better to shorten the window of time for meals each day.
Dr. Courtney Peterson: Two broad types of meal timing approaches that we have found to be beneficial. One is the daily intermittent fasting approach where you’re eating in a narrow time period. And it looks like probably eating in the middle of the day, say from 10 a.m. to 6 p.m. is also good for your health. There is a lot of evidence that even if you can’t change the timing of breakfast, lunch, and dinner, if you at least make your largest meals earlier, be breakfast and or lunch, that you can still get a lot of benefits from that.
Clancy: Some people love eating breakfast. And good for them. But don’t let someone try and tell you that you’re throwing the day away if you skip breakfast. The most important meal of the day depends on who’s eating it.
Last update: 27 May, 2022
Which fruits and vegetables will give me the most energy?
Out of the fruits and vegetables that give you energy in the morning, oranges are one of the best ones. Oranges are a special fruit, and you should take advantage of their energy providing properties first thing in the morning.
Ideally, have an orange on an empty stomach, either as juice or the raw fruit itself, about 15 minutes before breakfast. You can make it even more energizing by cutting it into slices and sprinkling a little cinnamon and ginger on top with honey. It’s a delicious combination.
Figs are rich in healthy sugars, which can give us a quick burst of energy. However, be careful not to eat them at night; our bodies don’t break them down as quickly and this can cause weight gain. Figs are also helpful in fighting constipation.
They contain a lot of fiber that helps our intestines function efficiently throughout the day. You can eat them fresh or dried, and can also quickly roast them in the oven with a little honey and nuts. It’s a delicious and nutritious breakfast!
Bananas and plantains, in spite of being fruits, are technically considered a starch – i.e. like potatoes, pasta, and bread. However, they are within the category of fruits and vegetables that fill you with energy. Because of this, we should eat them in the morning and try not to mix them with other meals.
They make great shakes for breakfast, blending them with a base like milk, fruit juice, or vegetable juice, and a sweetener like cacao. You’ll get a great way to start your day off without having to add sweeteners or other starches, thanks to the natural sugars and carbohydrates in bananas.
Although this may come as a surprise, avocados are actually a fruit. They’re ideal for breakfast because few foods pack as many nutrients as this one. They contain protein, fats, and carbohydrates, as well as healthy essential fatty acids.
So, it’s sufficient to just eat one with a little salt and oil, or honey, for a power-packed breakfast. You can also add avocados to smoothies to give them a nice creamy texture, or put them on toast and sandwiches.
You’ve probably seen seeds and nuts when they sprout. Organic or diet stores usually sell sprouts, as well as many regular grocery stores. You can also grow at home by keeping seeds moist (without water) for a few days. Sprouts are full of vitamins and minerals; meaning we should benefit from them while they’re growing and full of life, giving us all the energy they contain. They’re great to eat on their own, but they can also be added to smoothies and sandwiches. We particularly like sprouts grown from alfalfa and lentils.
Leafy green vegetables contain a lot of energy. Because of this, we recommend adding them to smoothies or eating them as snacks. Tender spinach leaves have a delicious flavor; and, although they make smoothies made with them turn green, they don’t change the flavor.
In return, they give us vitamins and minerals we need for overall health, including calcium and magnesium. You can also try combining other green, leafy vegetables with our regular breakfast foods. These include arugula lettuce, watercress, and other lettuce varieties, all of which have a unique flavor.
People, let’s talk about your poop schedule. Are you someone who goes like clockwork? Or are you more the type who has no idea if or when the urge to go will greet you?
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First thing to know: Gastroenterologists consider normal bowel movement (BM) frequency to be anywhere in the realm of three times a week to several times a day, says Baldeep S. Pabla, MD, gastroenterologist and assistant professor at Vanderbilt University Medical Center in Nashville, Tennessee.
Secondly, your body is actually programmed to want to go in the morning, and if you take advantage of that opportunity, you can get yourself into a routine.
Why is the a.m. prime time? “During sleep, colon motility generally stops,” Dr. Pabla says.
That’s overwhelmingly good news вЂ” no one wants to poop themselves in the night. But after you wake up, things start moving again, and stimulating waves from the colon tell your body: “time to move stool to the top of the rectum!” Once there, the rectum senses that “there’s stool here!” and your brain tells you it’s time to head to the toilet.
Other things help this along, including the gastrocolic reflex: Eating sends food to your stomach, and as your stomach stretches, hormones are released that signal the colon to squeeze and move things out, Dr. Pabla explains.
There’s merit to maintaining a schedule.
“Pooping routinely makes way for more food for your body and decreases bloating, constipation and other GI symptoms that occur when you’re retaining stool,” Dr. Pabla says.
The good news is that if you want to include “have a BM” on your morning list of to-dos, there are ways you can train yourself to get there, says Amar Naik, MD, a gastroenterologist and director of the IBD Program at Loyola University Medical Center in Chicago.
1. Figure Out What’s Already Working for You (or Not)
If you have no idea when you’re really going, then вЂ” pro gastro tip вЂ” keep a stool diary. Yep, write down when and what you’re eating, and when you’re having a BM.
Monitoring yourself this way for a few weeks can help you connect the dots on how your lifestyle and habits play into regularity. You may also notice that a recent change in your diet (the amount of fruit or veggies you’re eating, added fiber, eating only at certain times) has made your BMs go haywire.
2. Listen to the Urge
When you get the “gotta go” feeling, then go to the bathroom. It may sound simple, but with our busy lifestyles, it can be easy to ignore or delay your trip to the toilet вЂ” don’t.
“Listening to the urge helps maintain a normal stooling pattern,” Dr. Pabla says.
3. Give Yourself Time in the A.M.
This is one of the best things you can do. Because if you’re rushing out the door, into the car or to a place where you don’t feel comfortable having a BM, you might, in fact, ignore the urge to go.
Make it part of your morning routine and give yourself the time and space to go if your body needs to.
4. If You Don’t Succeed, Try Again Tomorrow
Go to the bathroom and see if you can go. But don’t sit there for a half hour on your phone вЂ” that can cause straining that can create problems.
“If you can’t go, get up and do something else,” Dr. Naik says.
5. Eat Breakfast
You might skip breakfast because you’re not hungry in the morning, are following intermittent fasting and eating later or don’t really love breakfast foods. But if you want to get onto a morning poop schedule, eating only helps because it triggers that gastrocolic reflex.
What you eat matters, too. “Higher-fat foods tend to activate colon contractions more than higher-protein and carbohydrate foods,” Dr. Pabla says.
6. Maintain a Healthy Diet
This means drinking enough fluids and eating enough fiber, as both are components of healthy stools.
Aim for between 91 and 125 ounces of water a day (that’s about 11 to 16 cups), per the Centers for Disease Control and Prevention (CDC). Water intake includes fluids and water-rich foods (like fruits and vegetables).
Also important is watching your fiber intake, especially if you’re dealing with constipation. Adults ages 50 and younger should get between 25 and 38 grams a day, while older adults should get 21 to 30 grams, according to the Mayo Clinic. Good sources of fiber include fruits, veggies, beans and whole grains like barley and bulgur.
7. Know When to Call Your Doctor
Honestly, your bathroom habits are pretty cool вЂ” they give you a peek into what could be going on with your health. And your poop will send you some pretty clear alarm signals when things are off.
Call your doctor for any presence of blood (every time, but especially if you have a family history of colon cancer) or drastic changes in your BMs. For example, now you have constipation when you were regular before, or you’re experiencing a bout of diarrhea.
A few days of BMs gone haywire can be caused by stuff going on in your life, like stress, traveling, a change in diet, lack of sleep or an infection, Dr. Naik says, but if that change has lingered for two or three weeks, then you may need to be evaluated.
If you feel nauseous at breakfast, it could be because of the food, the time or a related condition. Feeling nauseous every morning for a prolonged period may also be an early sign of pregnancy. You can often prevent nausea at breakfast with a few changes to your morning meal and your routine. If your nausea makes you vomit regularly, develop a fever or otherwise feel weak and unwell, speak to a doctor.
The much-praised “most important meal of the day,” breakfast also comes at a sensitive time for some people’s digestive systems. If you get up at dawn and try to eat a large meal straight away, it might not sit well on your stomach. Digestion slows down at night, so your stomach may not be ready to take on a lot of food first thing in the morning. Similarly, if you ate a large meal just before bed the night before, nausea at breakfast could be the consequence.
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Fatty, fried or strongly flavored foods at breakfast can be a recipe for nausea. For example, bacon with syrup and eggs contains a lot of sugar, fat and protein. First thing in the morning, this could make you feel queasy. Opt for light, wholesome foods for breakfast. This might help you reduce nausea and get proper nutrition to prepare you for the day. For example, try whole-grain cereals, light yogurt, fresh fruit smoothies and low-fat protein sources such as hard-boiled eggs or wholewheat toast with peanut butter.
If you’re pregnant and feel nauseous at breakfast, you may have morning sickness. This affects up to 80 percent of all pregnant women to some degree, according to Health Services at Columbia. The sickness most commonly starts early in the first trimester and lasts until the 16th week. It’s likely a result of all the hormonal changes going on in your body. This slows digestion and makes it more difficult to break down rich foods. You may find that eating plain bread or cereal settles your nausea better than a heavy cooked breakfast.
Some drugs or treatments cause side-effects such as nausea and vomiting, especially around food. For example, some cancer treatments such as chemotherapy and radiation therapy trigger symptoms of nausea. These may get worse during breakfast when you smell cooked food. Other medications such as antidepressants, cough syrups or painkillers may also trigger nausea. Your doctor can alert you if nausea is a medication side effect, and recommend alternative drugs if available.
If you’re wondering why your stomach is flatter in the morning, you’re not by yourself. This is one of those ‘strange phenomena’ that millions of people wonder about.
They want to lose weight and have a flat stomach, but the only time they ever seem slimmer than usual is when they wake up in the morning. That’s when their belly is noticeably flatter.
They feel like they’ve lost weight, but the moment they eat, their body gets bloated and that flat morning appearance disappears.
So why does this happen?
The answer is simple. Your body was in a fasted state and your stomach was flatter.
When you sleep for 7 to 8 hours, you’re not consuming any food. Your body digests whatever food you ate before bed and then uses the glycogen in your body for fuel to maintain the body’s processes.
When you wake up, your belly is flat, your glycogen levels are depleted, and your body is primed to burn fat.
This is why light cardio in a fasted state is one of the best protocols for burning stubborn fat.
The flat midsection that everyone loves can be achieved with a simple technique – simple, but excruciatingly difficult for most people.
It’s known as fasting.
There are many different types such as intermittent fasting, going without water cutting back on calories, and so on.
One of the fastest ways to lose fat is to do without food for 24 hours. That means you’ll only be drinking water. No food. No coffee. No diet sodas. ONLY water.
Fasting Your Way To A Flat Stomach
During this time, your body will go into ketosis and burn the fat for fuel.
A few problems that may occur for people are food cravings, hunger, caffeine withdrawal and so on.
For most people, getting through the first 24 hours will be a Herculean task. You’ll feel hungry at the times you usually have your meals, but you can live through it.
For example, if you have dinner at 7 pm daily, that’s the time you’ll feel most hungry.
After an hour or so, the hunger will flatten out, dissipate, and go away. It always comes in waves.
Getting through each wave is what matters. Your mind will cook up a hundred reasons as to why you should eat, and they’ll all seem valid, but you must NOT give in.
Once you’ve made it through 24 hours with no food, you’ll have the confidence to go without for 2 or 3 days.
Ideally, you should aim for a 36-hour fast two times a week. This is one of the best ways to lose weight.
How Long Can You Fast
Unlike calorie restriction that can be difficult with slower results, going without food gets easier over time and the results are fantastic.
Some people go on without food for as long as 5 days each month.
It may seem like an impossible feat, but after the 3rd day, all hunger disappears. The body enters into a state known as ketosis and the body burns fat for fuel since it has no food coming in.
In 7 days, you can lose anywhere from 10 to 15 pounds, maybe more.
What Are the Benefits of Fasting?
Fasting will definitely help your body into a fat-burning mode that can cause you to think you can spot reduce belly fat. It’s nothing new, has been around since the beginning of time, and actually has some remarkable health benefits such as:
- Decrease Insulin resistance leading to overall decreased blood sugar levels
- Can significantly reduce blood pressure, high cholesterol levels, and triglycerides
- Helps weight loss and increases metabolism
- Fights inflammation which is the leading cause of heart disease
- Aids in increasing growth hormone secretion needed for weight loss, strength, and metabolism
How to Start Fasting?
If you’ve never tried it before, try picking a day next week you will not eat for 24 hours. Write it on a calendar, and put a sticky note on your refrigerator just like for any goal.
In the meantime, skip breakfast for a day or two.
It’s important to not eat anything whatsoever between the dinner meal and lunch. This may be as long as 18 hours, right.
Be sure to drink plenty of water between the time you get up in the morning and lunch.
Going on an 18 hour fast will teach you that depriving your body of food to flatten your stomach will not kill you. In fact, it will opposite effect, giving you more energy and a different way to think about eating.
Now, when your appointed day comes around, it will be easy to miss eating anything at all for 24 hours. Once you’ve done that, a couple of times, you will be set for 36-72 hour fasts.
Ok, your abdomen is flatter in the morning because there’s no food in it.
But the truth is that a toned stomach is better than a flat belly because it looks better, and is made up of muscle to help you burn fat.
If you want a flat and toned midsection, the best thing you can do is learn to fast a time or two every week and exercise 3-5 times a week.
When you do that you won’t only have a flat stomach in the morning, but all throughout the day; which is why fasting is great for keeping a slim body. Give exercise and fasting a shot, it will blow your mind and your belly fat.
The thought of breakfast has always made me queasy, to the point where my a.m. visits to the kitchen feel more like a perp walk. I sometimes wonder if my gut flora and digestive enzymes are carrying microscopic anti-breakfast picket signs—because that’s exactly what my insides feel like as I drag myself to the fridge every morning.
Lately, I’ve been less accepting of the whole skipping breakfast thing. While I’m a big believer in listening to your body and simply eating when you’re hungry, chronic anxiety has rendered my hunger cues defective (as in, I barely experience any), and the potential health perks that can stem from this particular meal—including cardiac, metabolic, and hormonal benefits—are ones that I’d rather not be missing out on.
Struggling to cook healthy? We’ll help you prep.
When’s best to eat breakfast, exactly, is unclear (breakfast is typically defined as being eaten within the first two hours after waking, according to a review by the American Heart Association), but within the first hour might be best if you have blood sugar or hormonal imbalances—both of which run in my family.
The idea behind eating within the first hour of waking for blood sugar and hormonal imbalances is that your body is primed and ready to receive nutrients at that time—it’s been a while since you last ate, after all—and balancing both out from the jump can lead to an uptick in energy.
“Cortisol (the stress hormone) can get out of whack with weird eating patterns, which can lead to unstable blood sugar and cause stress on the body,” says Washington-based registered dietitian Sharyn Saftler, RDN. By leveling things out right away, your body doesn’t have to work overtime to stay calibrated (and wear down your battery in the process).
It can also lead to better eating habits overall: “Eating breakfast within a reasonable window of time helps to prevent overeating and poorer food choices later on, when you suddenly realize how hungry you are, and you grab whatever’s available,” says New York-based registered dietitian Rachel Daniels, RD, senior director of nutrition at Virtual Health Partners. (One day, this phenomenon will be an entire chapter in my autobiography.)
To find out how much of a difference breaking up with my erratic breakfast behaviors could make to my health, I decided to eat within one hour of waking for two weeks (gulp!) and report back on my findings. Here’s what I learned:
It’s Way Harder Than It Sounds
The first hour of my day is usually spent trying to remember my name, what day it is, and how many fingers I’m holding up, so this particular mountain was a steep one to climb. Food was the last thing I wanted to look at so early in the day, and I actually found myself getting upset at the thought of having to eat.
“If someone has never eaten breakfast in their life, it would be absurd to expect them to start with a massive meal and immediately feel great,” says Saftler. “There’s going to be variation in what ‘breaking your fast’ looks like, depending on a whole host of things, like your work and family demands, health conditions, and personal preferences.”
And in my case, the picket line marching around my digestive system. For the first several days—roughly 55 minutes into the first hour—I managed to gag down tiny eats, like toast and almond butter, an apple and some walnuts, and yogurt with blueberries. I did feel better afterwards (my body felt less anxious and my mind less foggy), but the way my morning nausea peer pressured me psychologically proved to be more challenging than I had anticipated.
Baby Steps Are Key
Scrapping the traditional definition of breakfast was paramount in getting past the psychological roadblocks put into place by my a.m. queasiness. Your first meal of the day doesn’t have to be a giant, fatty, breakfast sandwich—now, or ever—and this simple shift in thinking is what kept me going.
Your breakfast can be as simple as a smoothie or a slice of avocado toast (or, really, any foods you can stand to look at first thing). “Starting slow and increasing the amount you eat in the morning will prevent the nausea,” says Daniels. “Your body will get used to the meal and will start to rely on it for fuel.” In other words, as your body adjusts to your newly minted breakfast habits, your hunger cues will eventually follow suit. (By the end of week two, I still didn’t feel hungry, but the level of nausea I experienced in the morning was much less severe.)
Consistency Trumps Timing
Even as my nausea started to dissipate at the close of week one, I still found it incredibly difficult to eat within the one-hour window. Because I didn’t want to run the risk of grabbing convenience foods for the sake of meeting the cutoff, I decided to extend my breakfast window to the full two hours. “The more you can find a good rhythm for your schedule, the more your body will respond in ways that enhance your health and wellbeing,” says Saftler.
Leading up to this tweak, I did notice hints of improvements to my wellbeing—my energy level no longer tanked by mid-morning, and I wasn’t experiencing as many junk food cravings—but opening my breakfast window a little wider was when the bigger changes started to take shape. The consistency that having breakfast brought to my mornings, and the flexibility of eating whenever I felt up to it, made me feel more in control of my day as a whole. Going into my workday feeling less anxious led to being more productive, and being more productive freed up both the time and energy necessary to maintain more consistent eating habits throughout the rest of the day, too.
The Verdict: Make Your Breakfast Fit You
This experiment helped me realize that I’ve spent most of my life trying to fit breakfast, instead of making breakfast fit me. Even once my morning nausea became more manageable, I found squeezing a morning meal into the first hour of my day to be unnecessarily stressful, and I started disliking breakfast for a whole new set of reasons.
But when I took away the deadline and gave myself the opportunity to eat breakfast within the two-hour recommended window instead, I was not only more willing to eat in general, but make something beyond a smoothie or parfait, such as an omelet or baked oatmeal. “When you get into a good breakfast groove, it’s something else to look forward to as you start your day,” says Daniels. I’m especially looking forward to the abandoned picket line.
So much protein, so little time.
I love breakfast. Always have. Always will. It’s the most important meal of the day, right?
But I’m not talking about just a little nibble of something. When I wake up in the morning, I’m ravenous. I need my coffee (black, please) and real, solid food. Otherwise, without fail, I will be hangry by 10 a.m. Plus, sitting down for my first meal sets the tone for my day. It forces me to slow down instead of rushing from the minute I turn off my alarm.
Growing up, my breakfast choices weren’t always the healthiest. A steady rotation of sugary cereals dominated my family’s mornings. It was a quick and easy way to fill our bellies before rushing out to catch the bus. But as I grew up, got a job, and started working out regularly, I realized that my body needed more to start the day than added sugar and syrupy milk.
RELATED: ‘I Stopped Eating Eggs For 2 Weeks—Here’s What Happened’
These days, my breakfast typically consists of two eggs, spinach, and tomatoes. But recently I started to wonder if I should be mixing up my morning meal a bit more. So when I was tasked with swapping my eggs for Greek yogurt for a week, I was curious.
After all, Greek yogurt has been praised over and over again as a healthy food staple. That’s because it’s an excellent source of healthy fat and calcium, and sports one and a half to two time as much protein as regular yogurt, according to Anita Mirchandani, registered dietitian and spokesperson for the New York State Dietetic Association. “Due to the protein and fat composition, Greek yogurt has the potency to help you stay full for longer periods of time,” she says.
But how would my body would react to a new routine? Would I feel satisfied? Would my sensitive stomach rebel against the extra dairy? Here’s what happened.
I was full all morning.
I was most concerned about whether or not yogurt for breakfast would keep me full all morning. To my surprise, it did and it didn’t require a huge heaping of yogurt or a ton of toppings. One cup of yogurt—sometimes a little more, sometimes a little less—did the trick. The best part was that it didn’t upset my stomach either, which can feel unsettled when I eat too much dairy. Even after a full week of eating yogurt every morning, I didn’t experience any gas or bloating.
For more breakfasts that will keep you full, why not try our tasty riffs on avocado toast:
Whole-milk yogurt is the best.
I used to be a die-hard fat-free yogurt fiend. While my younger self loved the sweet, flavored varieties, I know I don’t need all the extra sugar and I’ve learned that fat has an important place in my diet. Plus, the texture and flavor of whole fat yogurt is so much richer. I felt like I was indulging first thing in the morning. My yogurt-fueled breakfasts were also a good chance to sneak some extra calcium into my day, which I admit I’m not always great about.
It’s all about the toppings.
I know some people don’t like yogurt because the texture can be a little weird and slimy. But the beauty of it is that it’s a blank canvas. You can flavor it any way you want—sweet or savory, crunchy or smooth. Adding different toppings and combining various flavors, textures, and colors helped keep my taste buds entertained. While granola is a typical yogurt go-to topping, it can sometimes be too sweet for me. I usually added a sprinkle of granola or opted for fruit, seeds, and coconut chips instead.
Overnight oats are a God-send.
Especially on super hectic mornings when I was trying to get out of the house for an early morning run or rushing to drop the kids off at school. It requires zero prep in the morning and is super filling and versatile.
Before bed, I assembled the ingredients in a container—old-fashioned oats, Greek yogurt and milk—and put it in the fridge. The yogurt “cooked” the oats overnight, softening them so they’re ready to eat in the morning. When I woke up, I added toppings—whatever I was craving that day from apples to berries to pumpkin or hemp seeds. Sometimes I added a touch of maple syrup for a little sweetness.
Seriously, the easiest breakfast ever.
RELATED: 7 Foods You Should Definitely Avoid At Breakfast
Yogurt every day got old, fast.
By time time day six rolled around, I’ll admit I started craving something a little different for breakfast. I wanted something less creamy and with a different texture. To mix things up a bit, I started playing with breakfast smoothies, swapping coconut water for Greek yogurt for a tart twang. Mirchandani also suggests using Greek yogurt for traditional Indian lassi. “It’s a shake-like drink that can be made with fruit, spices, and/or herbs,” she says.
While I’m not sure I’ll continue eating Greek yogurt every day, I’ll definitely keep it in my breakfast and snack rotation.
Last Updated: Oct 26, 2018
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Waking up to half a watermelon drizzled with lime juice is one of the best ways to start your morning. Eating fruit for breakfast will not only make you think clearer, it will help you lose weight and stimulate the digestive tract to energize the body.
Eating a clean and light breakfast in the morning is a great way to transition the body from a fasting state to an eating state. Studies have found that consuming a heavy breakfast inhibits fat oxidation throughout the day – these heavy meals often include animal products like eggs and bacon or sausages.
A protein-heavy breakfast like eggs, bacon and toast will sit like a brick in your stomach and give you feelings of fatigue for the rest of the day. Switch your animal protein-based breakfasts for fruit, and you’ll notice immediate health improvements after just one week.
Here are 10 reasons why you should start eating fruit for breakfast:
1. Enhance The Detoxification Phase
Between 7 and 11am, the body is going through the heaviest phase of detoxification. Eating fruit will help contribute healing energy to this detoxification process, instead of hamper it by filling your body with anti-detox foods like fatty animal products that are hard to digest.
2. Perfect Way To Break Your Fast
Fruit is the best way to help “break the fast” as it is easy to digest and wakes up the metabolism with a steady influx of natural fruit sugars (all without the harsh adrenal-killing coffees and fatty meals).
3. Stimulate The Digestive Tract
Eating fruit for breakfast infuses the body with beneficial enzymes, fibre and prebiotics that help stimulate digestive juices in the stomach and push out old waste matter from the day before. Fruit fibre cleans the colon like a broom, leaving you feeling light and refreshed.
4. Wake Up The Body
Natural fruit sugars are just the thing the body needs upon waking up. Instead of reaching for your coffee, trying making a coffee replacement smoothie that will help keep the brain sharp and energized. Remember, the brain runs off glucose, so if you want to stay focused throughout the day, then eat a nice big water-dense fruit meal for breakfast!
5. Lose Weight
Fruit provides the body with quality nutrition and also helps release excess toxins by pushing out old waste matter from the intestines. Eating plenty of fruit in the morning (and throughout the rest of the day) gets rid of excess toxicity and waste storage, which ultimately leads to weight loss in the end. Most people think that if they eat a heavy animal-protein rich meal in the morning that they will eat less later in the day – but this, in fact, has not been found to be true. People who consume a heavy meal in the morning also tend to eat heavier later in the day too, which contribute to inevitable weight gain.
6. Boost The Immune System
A smoothie for breakfast compared to bacon and eggs is a lot better for your immune system and overall health. Fruit is high in vitamin C and antioxidants, which strengthen the immune system and ward off any invading bacteria and microbes. Ever since I’ve gone high-fruit, low-fat raw vegan, I rarely get sick (maybe once a year if that – and usually due to stress or lack of sleep).
7. Create An Alkaline Environment For The Body
The first thing people think when they eat fruit is that it is too acidic – this is in fact not true. Lemons are actually one of the most alkaline fruits on the planet! They may be acidic in form, but once they reach the stomach, the minerals (like potassium and sodium) disassociate to make it alkaline (via a variety of metabolic processes). All fruit is alkaline, so make sure you eat plenty of it in the morning if you normally eat a Standard American Diet.
8. Feel Full and Satisfied
You might not think that fruit would make you full, but it really does! There is so much fibre in fruit, plus the vitamins and minerals and phytonutrients that tell the brain it’s satisfied and to shut off the hunger signal to the stomach. Make sure you eat enough fruit to feel full – it might take a bit of practice to fit in a 6-mango breakfast but in the end, you’ll feel full, satisfied, and not bogged down by any excess energy used for digestion.
9. Strengthen The Heart
Fruit is packed with beneficial vitamins, minerals, crucial phytonutrients and antioxidants that contribute to lower cholesterol levels and lower blood pressure – both of which contribute to a healthier, stronger heart and prevent against cardiovascular disease.
10. Banish Belly Bloating
The fibre in fruit will push out old waste matter in the digestive tract and get rid of lower-belly bloating. In addition, eating water-dense fruits like watermelon (that also act as a natural diuretic) will help flush out excess sodium from the body by encouraging urination. The faster you get out the salt, the sooner you’ll stop holding onto so much excess water weight!
Olive oil has been proven to be one of the healthiest cooking oils around. But did you know that have a tablespoon of the oil with some lemon juice is extremely beneficial?
Olive oil is the go-to cooking oil for health freaks and those wanting to cook healthy and lose weight. Mostly everyone who has ever read about a diet or has looked up for healthy food recipes is familiar with olive oil and its heart-healthy properties. But the wonders of the oil are much more than just protecting the heart from risks of attacks. The demand for olive oil has increased in the last few years, thanks to growth in the health conscious populace of the world.
But did you know that having a shot of olive oil, the first thing in the morning, has a lot of health benefits too? Barring the measurement variations around the world, ‘a shot’ typically means around 50 ml of a liquid, but here it’s just indicative. For consumption in the morning, about 15 ml of oil is sufficient. Now, we know that the idea having one full tablespoon of oil on an empty stomach is not very appealing, but it has a host of health benefits.
Due to the numerous health benefits of olive oil, it is typically used in cooking, but eating it raw is even healthier. A lot of health experts recommend eating olive oil in the morning, with just a dash of lemon juice. The lemon is added to make the oil more palatable and also give a boost to the digestive system.
Olive oil is beneficial for your health in several ways.
Here’s why you should have olive oil in the morning:
1. Helps in Weight Loss
The idea of consuming olive oil this way comes from the Mediterranean diet, which, despite its share of naysayers, has been found to be effective. Olive oil has an acid called oleic acid, which gives the feeling of fullness and promotes the feeling of satiety.
The idea of a digestive cleanse has been denounced by some health experts. But as per few experts, an olive oil and lemon detox cleanse has benefits for the digestive system in the short term.
3. Prevents colon cancer
According to various studies, drinking extra virgin olive oil may prevent the formation of free radicals in the body, and reduce the incidence of colon cancer. This is because olive oil is full of antioxidants.
4. Healthy Skin
Anything full of antioxidants is always great for the skin. Just like Vitamin E, antioxidants also slow the ageing of skin. Olive oil has an abundance of both of these.
So now you know! All you need to do, to make the most of this amazing morning tonic, is to take the juice of a ripe lemon and add it to a tablespoon of extra virgin olive oil, and drink it up! The better the quality of olive oil, the more beneficial this exercise will be for you. You can also add a little bit of water to make the mixture more palatable and improve its cleansing properties.
Water is vital to your body’s health and function—you can’t keep it running smoothly without consuming plenty of water throughout the day. Your daily hydration ritual should begin with a morning glass of water, an underrated yet essential part of any healthy routine. In fact, drinking water in the morning isn’t just about starting your day off well-hydrated; drinking water on an empty stomach can bring its own wealth of benefits as well!
Hydrant offers you the best possible way to hydrate from the moment your day begins. With the replacement electrolytes your body needs, Hydrant mixed into a morning glass of water sets you up for the day ahead, no matter what you face. Read on now to learn more about why you should drink water in the morning. Why is drinking water important?
Here are 10 reasons for you to drink water in the morning:
1. Morning Hydration Remedies Natural Dehydration
You might not feel it, but after a long night’s sleep your body wakes up naturally dehydrated. The amount of water you consume the evening before makes little difference. By the time you wake up, you need to hydrate your body for the day ahead.
The longer you go without water after waking up, the longer it’ll take you to remedy your dehydration. Without a glass of water in the morning, you may start to feel the physical symptoms of dehydration soon after waking up.
2. Start the Day Refreshed by Drinking Water in the Morning
We all know how it feels to have that groggy, half-asleep sensation hanging over us after we get out of bed. Refreshing yourself with water before those feelings set in is a great way to hit the ground running. We can’t think of a better reason to start your day with a glass of water.
A refreshing glass of water can really revitalize you and help you to feel more positive about and prepared for the day ahead. There’s also nothing better than a glass of water to fix the morning dry mouth feeling. Don’t reach for anything fizzy or caffeinated first thing; a glass of water will do so much more for you. (And a glass of water with Hydrant will do even more!)
3. Drinking Water in the Morning Will Improve Gut Health
Staying properly hydrated may help prevent or relieve the symptoms of numerous health issues. In some cases, drinking water on an empty stomach may make those benefits felt more keenly. Intestinal infections, for example, have been found to be less likely for people who drink more water. Whether or not you’ve had gut problems, this alone is a great reason to drink more water in the morning.
4. Balance Your Body Fluids by Drinking Water in the morning
By drinking more water in the morning, your body will get a head start on keeping your bodily fluids properly balanced throughout the day. With a proper balance of bodily fluids comes proper organ function. The lymphatic system is a great example of the positive effects of drinking more water.
Your body’s lymph system is responsible for balancing bodily fluids. The lymph system is kept healthy, in part, by drinking water every day. In other words, proper daily hydration helps the lymphatic system keep your body fluids properly balanced. Proper hydration begets proper function, begets a balanced body.
5. Drinking Water in the Morning Will Fuel Your Brain
Your brain is around 75% water. That should give you a good idea of just how important it is that you drink water to fuel your brain and keep it as healthy as it can be. Your brain won’t be able to function at its optimal level if you don’t hydrate.
If you start your day with a glass of water, your mind will feel clearer and sharper throughout the day. You’ll feel more alert and on the ball, and that’s never a bad thing. You might even feel that you have an advantage over everyone else in the room when you’re properly hydrated.
6. Drink Water in the Morning and Remove Your Body’s Natural Waste
When you wake up in the morning, your body will have unwanted waste in it that can be naturally removed by drinking water (i.e., through urine). By peeing right after you wake up, you remove the waste your kidneys have filtered from your system overnight. Just because you went to sleep doesn’t mean your body stopped working! Drinking water before bed and right when you get up helps your body push its own reset button when it comes to removing waste.
7. Support Your Immune System by Drinking Water
The threat of infection may be mitigated if you consume enough water to keep your immune system up and running. Drinking water on an empty stomach is known to be particularly good for your immune system. Of course, the health and efficiency of your immune system is vital to your overall health.
8. Do Your Skin a Favor and Drink Water in the Morning
The health of your skin and its microbiome is in part determined by your hydration habits. Starting your day with a glass or two of water can only help the health— and thus, appearance! —of your skin.
9. Drinking Water Will Kickstart Your Metabolism
If you’re trying to lose weight, drinking water in the morning may further help your efforts to kickstart your metabolism . Staying hydrated helps your body start to burn calories faster, which is vital when you’re trying to shed body fat.
Gulping down a glass of water may also make you feel fuller, temporarily helping to decrease appetite. You’ll be much less likely to snack on foods throughout the day if you feel full, so consider replacing a bag of chips with a glass of water. You don’t necessarily need to consume calories to feel fuller. Of course, eating enough and correctly is as much a part of a healthy routine as staying properly hydrated. Water is not a meal replacement!
10. Keep Yourself Regular by Drinking Water
It might not be something that you like to think about in much detail, but regular bowel movements are important to your overall health and well being. If you’re not very regular, that can cause problems to pile up. Constipation is never any fun to deal with; help avoid it by staying properly hydrated.
Drinking water in the morning will encourage regular morning bowel movements, and that’s definitely a healthy thing. Plus your overall digestive system will be much healthier throughout the day, as well as further into the future if you get into the habit of drinking water in the morning.
Conclusion: Add Hydrant into your morning ritual!
Water is essential to survival; proper hydration at the right times is essential to healthy and happy living. When you drink water matters just as much as how much you drink.
Now that you know all the benefits of drinking water at the start of the day, all you need to do is start doing it. Better yet, try Hydrant and drink more water effortlessly.
Other stories about dehydration
If you want to read more about what dehydration does to the human body, click here.
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Irritable bowel syndrome, or IBS, symptoms often seem worse upon waking, at least to patients affected by the disorder. **According to gastroenterologist Chung Owyang, chief of gastroenterology for the University of Michigan Health System, in the 2008 edition of “Harrison’s Principles of Internal Medicine,” evidence supports this notion: Few people with IBS experience pain that interferes with sleep and, although constipation does not seem to change at night, bedtime diarrhea occurs rarely 1.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Eating represents a common trigger for IBS symptoms. Since people can’t eat while they sleep and eating breakfast is one of the first things many people do when they wake up, it’s one explanation for why IBS symptoms seem worse in the morning. Eating triggers IBS symptoms in two ways. First, the arrival of food in the stomach triggers the colon to contract, in order to make room for the meal that will soon arrive–a response known as the “gastrocolic reflex.” For patients with IBS, the gastrocolic reflex often sets off waves of pain.
- Eating represents a common trigger for IBS symptoms.
- For patients with IBS, the gastrocolic reflex often sets off waves of pain.
Can IBS Cause a Constant Burning Hunger Pain?
Many of the hormones implicated in irritable bowel syndrome exhibit diurnal variation—that is they peak in the morning and taper throughout the day, or the other way around. For example, melatonin, which surges at night when it’s time to go to sleep, reaches its lowest point in the morning when it’s time to wake up. Melatonin is mostly produced in the gastrointestinal tract and, not surprisingly, a 2009 study published in the “Journal of Physiology and Pharmacology” found significantly different levels between men and women with IBS and those without the disorder, especially in the morning 2.
According to Owyang, several lines of evidence link IBS to emotional disorders and life stress. While stress does not cause IBS, it can make it much worse and even interfere with the response to treatment. From a physiologic perspective, nerve endings in the brain connect in the nerve endings in the gut, providing a direct connection between the two. Circulating stress hormones such as norepinephrine and epinephrine provide an indirect link. Stress subsides with sleep but often surges when a person wakes and considers the day ahead.
You’ve probably heard of the keto diet, the trendy weight loss plan that advocates for cutting down carbs and upping your fat intake. (That means no to pastries and pasta, and yes to meat, eggs, and heart-healthy oils.)
So if your morning routine of the past involved bagels, toast, or oatmeal, trying to come up with keto breakfast ideas can feel like a rude awakening. With so many carb-heavy a.m. foods, it’s arguably the hardest meal to find ketogenic diet-approved substitutes for—especially when you’re staring right in the face of a donut on your morning coffee run.
Sure, regular bacon and eggs are okay, but you can only whip them up for so many days before things start to feel repetitive. The good news? Due to the strong community of keto food bloggers out there, there are plenty of creative keto breakfast ideas in existence that’ll help you add some diversity to your diet and give you something to look forward to waking up to.
More good news: Just because you’re on a keto diet doesn’t mean that you have to sacrifice flavor for the sake of meeting your macros. The recipes we collected all have one big thing in common: huge amounts of deliciousness. (And, fine, they’ll help power you through your workouts too).
And, so, here’s a buffet’s-worth of keto-friendly a.m. recipes to inspire your keto breakfasts for days (and months) to come.
Loaded with protein-packed ground beef, sharp cheddar, vegetables, and everyone’s favorite taco add-ons (salsa and sour cream, anyone?), this skillet from Peace, Love, and Low Carb is like eating nachos for breakfast — minus the chips. The best part: It can be meal prepped ahead of time for a week’s worth of breakfasts. (Just leave the toppings off and add them after you’ve heated up a serving in the morning.) Who says tacos only belong on Tuesdays?
Instead of a complicated keto bread recipe, this breakfast sandwich from Hey Keto Mama gets creative and simple by using spicy pork sausage patties in place of an English muffin or bagel. An egg plus a sriracha and cheese mixture are sandwiched in between, along with any veggies of choice (a slice of tomato and spinach would fit right in). To lighten it up, swap in turkey sausage patties and use just egg whites instead of the whole egg.
Got the morning blues or have constant A.M anxiety? Dreaded mornings are no fun for anyone, but there are some ways you can avoid those morning nerves that work simply and effectively in a short amount of time. While you could certainly rush out the door, grasping onto your coffee for dear life, and hoping to goodness you didn’t miss a spot while ironing your clothes, that will just cause more stress later on. This “stress cycle” is a vicious one and hard one to break, so, let’s change that, shall we?
What is Cortisol Exactly?
When it comes to your cortisol levels, morning is the best time to start things on the right foot. Cortisol is a stress hormone that’s an integral part of your endocrine system. It can help you deal with emergency situations or during high-intensity exercises. Cortisol causes the body to release adrenaline, which sends out that “fight or flight” message in your brain. Cortisol isn’t all evil, but it can create detrimental effects when you develop what is known as “cortisol syndrome.” This is when the body thinks it’s under stress all the time and is one reason mornings can be so difficult to deal with. Since cortisol is naturally high in the morning, getting it under control first thing in the morning is highly beneficial.
Try out these tips to reduce your A.M. cortisol and kiss that morning stress goodbye!
1. Get Up Earlier
I know what you’re thinking – this tip isn’t possible, but trust me here – it totally is. The benefits of getting up early are truly invaluable when it comes to reducing your morning stress. It might be hard at first (it usually takes about a week or two), but you’ll soon see that it helps reduce your stress in folds. Getting up earlier allows for you to get more done, have some time to yourself, embrace some exercise, avoid spilling coffee or coffee on your clothes, gives you time for breakfast, and time to collect your thoughts. This will help you feel less stressed in ways you wouldn’t even imagine. Set that alarm early at least thirty minutes to one hour. Just a little bit will make all the difference!
2. Try Yoga
Yoga is one of the most relaxing, yet energizing exercises to enjoy. Just doing twenty minutes can make you feel brand new. If you’re new to yoga, pick up a general beginner’s DVD or watch a free one on YouTube. Yoga helps detox the organs, helps relieve stress, and gets your blood up and pumping first thing in the day. It also stimulates the release of GABA in the brain, which is an amino acid that counteracts high cortisol levels. As a bonus, you’ll get some exercise in before you even start your day! Try making a breakfast that’s yoga-diet worthy for even more brain and body benefits. Oh, and be sure to leave your smartphone away from your yoga mat. Yoga is a time to de-stress and wake up for the day, not check your news feed, and develop inbox anxiety!
3. Eat a Healthy Meal
It may sound generic, but it’s true; eating a healthy meal has been shown to lower stress in the body, provide metabolism-boosting nutrients, and helps your brain focus better all morning long. Some things to skip are sugary pastries and refined toast, processed cereals that likely contain sugar, sugary sweetened yogurts, and of course, eggs and bacon! Instead, how about choosing something delicious and healthy that includes one or more of these five plant-based foods that lower stress.
Great meal suggestions include a nutrition-packed smoothie, a hot and cozy bowl of carrot cake oatmeal, or some savory or sweet quinoa. Other good options include some sprouted grain toast with homemade almond butter and an apple, or some fiber-rich and protein-rich chia pudding. Base your breakfast off whole foods, since they’ll provide the critical B vitamins, magnesium, and other minerals your body needs to combat stress and get you ready for the day ahead.
4. Be Caffeine Conscious
There’s no debating that Americans’ choice of morning beverage is coffee, so instead of fighting that, let’s go with it. If you enjoy coffee and even caffeinated tea for that matter, there’s no need to kick your caffeine habit just yet. Just be “caffeine conscious” instead. This means keeping your caffeinated beverages to one or two cups at the most and drinking water or other caffeine-free, water-rich beverages throughout the day (such as smoothies, decaf herbal tea, and green juices.) Also try making your coffee a bit healthier, without all that cream and sugar to benefit you even further.
5. Prep Smart
Lastly, one of the best things to do ahead of time to reduce your morning stress is to prepare some things the night before, which will prevent you from running around scatter-brained the next morning. This can be as simple or complex as you want. Some good ideas include: laying your clothes out already ironed, putting all your work bags together, laying out your workout outfit if you workout in the morning, preparing your breakfast ingredients ahead of time, and even prepping your coffee pot or teapot the night before too.
It’s also a great idea to allow at least 15-30 minutes for emergency situations like traffic delays or wardrobe malfunctions. Give these tips a try and hopefully, your mornings will improve in no time!
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We also highly recommend downloading our Food Monster App , which is available for iPhone and can also be found on Instagram and Facebook . The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
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Last update: 12 May, 2022
Has this happened to you before? You wake up in the morning and feel overly tired. You’re in a bad mood and don’t want to face the day. Well, while it’s true that sleeping well at night is absolutely essential, morning fatigue is actually caused by something else. Read on to find out more!
If you’ve slept enough, it’s not normal to wake up tired. According to experts, repeated morning fatigue can be a symptom of certain diseases, and is something that you should mention to your doctor. We are going to explain what the various causes could be.
Morning fatigue: symptoms
- Possible dizziness when getting up from the bed.
- Dry mouth.
- Vague muscular pain.
- Gastrointestinal discomfort.
- Low blood pressure in the mornings (Hypotension)
- Dry eyes.
- Extreme tiredness that improves as the morning goes on.
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Possible causes of morning fatigue
Prolonged morning fatigue isn’t an illness in and of itself. It is a sign that something isn’t working well in the body. You are incapable of recovering and you don’t have enough energy to carry out all your responsibilities.
We all know that not sleeping enough is usually the most common cause of morning fatigue, but we’re going to dive into other things that could lead to further health complications. Keep in mind that what we are about to discuss is related to persistent morning fatigue. This means that it happens for at least 2 consecutive weeks.
1. Cardiac problems
2. Hormonal problems: Hypothyroidism
3. Emotional problems
Experts frequently say that the way you face your mornings is a reflection of your physical and emotional health. At that moment, you have in front of you a full workday, taking care of the kids, and other responsibilities...if your emotional state isn’t great, any sort of effort could become overwhelming.
Depression is usually marked by muscular pain, extreme fatigue, apathy, and general sadness. One of the most difficult moments is undoubtedly when you wake up in the morning.
4. Poor nutrition and extreme diets
You need to be careful with diets. Sometimes people decide to follow strict dietary plans which end up creating a very severe nutritional imbalance.
Extreme diets could cause metabolic imbalances that are so pronounced they are capable of causing fainting spells or hydro-electrolyte disorders with sodium and potassium. That, in turn, can lead to heart problems, arrhythmia, and even heart attacks. It is important to keep this in mind when starting any kind of special diet.
Monday, May 30, 2022
How to be a breakfast person
Last Updated May 30, 2022
Every night before I go to sleep, I close my eyes and plan my breakfast for the next morning. I picture myself cooking the oats, flipping the pancakes, sautéing the mushrooms, boiling the eggs … you get the point. I’m a huge breakfast enthusiast.
In fact, throughout quarantine, I’d say my enthusiasm for breakfast took a step further. It was no longer a standard, everyday practice for me. Breakfast became a fascination and a passion. It’s what got me out of bed in the mornings and I got really creative with meal ideas. I made smoothie bowls of all colors, eggs of all kinds, oatmeals of all flavors and I even started experimenting with some rather unusual breakfasts from around the world.
If you often skip breakfast because you “don’t have time” or because it’s “too much of a hassle,” think again. Let me try to shift your mindset. For me, making breakfast is a form of self-care. It’s a time in the morning completely devoted to myself and taking care of my body. It’s also a time where I’m having fun by experimenting with different recipes and ideas. Here are five tips to help you become more of a breakfast person.
Turn it into a routine
I wasn’t always a breakfast person. Yet, I’ve discovered throughout the years that breakfast is a habit that I can get out of. There are times where I’ve lost control of my morning routine, and as a result, lost my desire for breakfast. All of a sudden, I’m telling myself that I can get through the morning without a meal. However, the reality is that by the time I’m starving, it’s still too early for lunch and it’s too late for breakfast. And trust me, you don’t want to be around a hangry Salma. Incorporate breakfast into your standard morning routine and you’ll get in the cycle of eating in the mornings.
Sometimes, I don’t want to have a huge bowl of oatmeal in the morning, or a whole platter of scrambled eggs with bacon. And that’s okay. You can make yourself small portions of easy-to-digest meals that will still give you some energy to jumpstart your morning. Some of my personal favorites for taking the first step to incorporating a meal in the mornings can be a smoothie or some cream cheese toast.
Give yourself time in the mornings
In other words, don’t wake up 15 minutes before you need to leave the house and expect to have enough time to make yourself a nutritious breakfast. Set your alarm a little earlier to actually give your system a chance to wake up and start craving some food. And spare yourself at least 15 minutes to slow down, enjoy some solitude and appreciate the meal that you’ve prepared for yourself.
Avoid eating anything before you go to sleep
If you really want to commit to becoming a breakfast person, try to have earlier dinners. Ordering takeout at 11 p.m. and passing out after the last bite won’t exactly help your morning appetite. If you avoid eating two or three hours before you go to sleep, you’ll probably be giving yourself more time to digest your dinner, and you’re more likely to be hungry when you wake up in the morning.
Mix up your breakfast options
My dad once told my brother that the key to becoming a breakfast person was to choose one food and to eat it every single day for the rest of his life. To be quite frank, I thought the idea was ridiculous. By changing up your breakfast regularly, you’ll avoid getting bored. And, just like me, you’ll start feeling inspired by the endless possibilities that come with walking into your kitchen first thing in the morning.
At the end of the day, I’m a firm believer of listening to your body and eating when you feel hungry. These are just some tricks that I have found helpful in order to develop a more regular breakfast routine and get into the habit of eating the most important meal of the day.
About this blog
The Eating Berkeley blog is your home for food in Berkeley and beyond. We’ll tell you about which restaurants are worth your dollar, where the best quick lunch spots are, how to make easy recipes any college student can handle and let you know what’s going on in the food world.