Rise and Dine: The "Bennies" of Breakfast

Choose Wisely

To experience these health wins, healthful foods need to be on the morning menu. Fiber-rich carbohydrates (the preferred source of energy for your brain) and protein are important choices. So too are foods that offer what are known as "shortfall nutrients" (those that most of us don’t eat enough of, including fiber, calcium, potassium and vitamin D). Studies show that breakfast eaters tend to get more B vitamins, plus vitamins A, C and E, in their daily diet, while breakfast skippers are shorted on them and rarely make up for the loss later in the day.

On the flip side, greeting the morning with sugary, fat-rich, highly processed foods (and drinks) is problematic. They are associated with making it more difficult to completely wake up and stay alert throughout the day. A well-controlled blood glucose level is crucial to being in full wake-up mode. Eating these types of problematic foods may not only negate the above health benefits but can also contribute to poor health outcomes. The same goes for skipping breakfast.

Keep Your Rhythm

Emerging research in an area called chrono-nutrition shows that our circadian rhythm is closely associated with how we choose foods and how our bodies digest and use them. At the same time, our circadian clock is also influenced by the foods we eat. Diet helps synchronize our clocks. Skipping breakfast is disruptive to the rhythm. It can affect the types of foods we want to eat later in the day and how much we will eat. Skipping breakfast can also affect various hormone and chemical levels in our body that influence digestion and the health areas listed above.

Support Your Immune System

Missing breakfast may negatively affect the immune system, too. A recent study found that mice who ate after waking had a higher number of circulating white blood cells, called monocytes, than fasting mice. Part of a monocyte's job is to help find and kill viruses and bacteria and remove infected cells. The quality and caliber of monocytes were also diminished in the mice that didn't eat.

Take the Pressure Off

Not all of us greet the morning eager to eat, and time crunches make it hard to pull off a traditional type of breakfast. To gain the "bennies," eat something within two hours of waking up. That something can be small, simple, speedy, sweet or savory. These easy breakfast bites will kickstart your metabolism, ignite your brain cells and nourish every part of your body to get your day off to a great start.

Easy Breakfast Eats

Making breakfast doesn't have to be a chore. Try a simple meal such as:

• Instant plain oatmeal with berries and maple syrup.
• Plain yogurt with Kowalski’s Granola and fresh fruit.
• A whole-grain English muffin or bread topped with cottage cheese and salsa.
• A trail mix made with whole-grain cereal, pistachios or almonds and dried fruit.
• A whole-wheat quesadilla.
• A yogurt and fruit smoothie, such as our Total Health Boost Smoothie recipe (pictured).

Good morning, Sunshine!