Missing Breakfast is Not Good For You! Here Are 10 Best Breakfast Foods and Quick Recipes For a Good Morning

Delicious food

Chances are, you have heard someone tell you not to skip breakfast. This is usually followed with, “it’s the most important meal of the day!” But when you slept through your alarm and you need to wash your hair, finding five minutes to get dressed beats finding five minutes to grab something to eat. Sure, you will hear your stomach growling before you get to work or class, but it’s no big deal, right? You can just eat a big lunch and you’ll be fine. Well it turns out that isn’t the case. In fact, skipping breakfast can lead to more than hunger. According to one study, men who skip breakfast increase their risk of heart attack by nearly 30% [1]. And women who skipped their first meal of the day put themselves at risk of developing Type 2 diabetes by about 54%.

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But even if you know how important breakfast is, we live in a fast-paced world. Often times, there just doesn’t seem to be any room to make a meal when you first wake up. And going through a drive through or getting one of those suspicious breakfast sandwiches at Starbucks usually leaves you with more guilt than nutrition. So you go without. This seems like a smart move. After all, if you eat nothing, it’s better than eating something fattening or sugary probably. Well, that’s a myth, too!

Why you need to eat breakfast.

You’ll gain weight if you skip breakfast.

Though it can be tempting to skip breakfast due to a lack of time, appetite or options, skipping breakfast can actually lead to weight gain, not loss. This seems completely unfair, I know. But skipping breakfast makes your body freak out and crave sugary and fatty foods to compensate for the lack of nutrients. Therefore, when you do eat, you’re probably not going for that salad covered in vegetables. Because your hunger level is so high, you’ll be more likely to eat a lot, and none of it will be especially healthy. Before you know it, this habit of skipping breakfast and having an unhealthy lunch results in a shopping trip for bigger pants.

You’ll be “hangry.”

Hangry: A bad mood caused by hunger.

We’ve all been there. When you’re hungry, you get frustrated. When you don’t eat, your energy levels dwindle, causing everything to seem like more of a chore. In summary, EAT.

One study found that men who ate breakfast had a more positive mood than those who skipped. When you skip the most important meal of the day, your blood sugar drops suddenly which can lead to irritability, fatigue and even headaches. And if you’re sitting at school or work with a headache and an empty stomach, it doesn’t take long before you hate the world. Eating regularly helps to support a good attitude. So do yourself, and those around you a favor and don’t skip breakfast [2].

You put your heart at risk by skipping breakfast.

Skipping breakfast may not feel like a big deal. After all, you ate dinner. But when you sleep, your body goes into fasting mode. Therefore, when you wake up, you need to reset your metabolism and hormones by ingesting healthy food. Prolonged fasting, like that done during sleep, leads to increased blood pressure and cholesterol. This decreases the concentration of HDL-cholesterol. What do all these medical terms mean? It means you’re setting yourself up for heart disease….

This Smashed Avocado Chickpea Salad Is Bursting With Protein

You want an easy lunch that’s healthy and filling, right? Look no further than this zesty avocado chickpea salad, bursting with fresh dill, lemon, celery, cucumbers, and carrots. Even though it’s served on just half an English muffin, you’ll feel satisfied until dinner because it’s full of fiber and protein. It throws together in less than 10 minutes, and you can even make a batch ahead of…

Eat to beat diabetes: Delicious dinners that are just 500 calories, quick breakfasts that will keep you full until lunch and comfort food that could save your life

Research has shown that eating 800 calories a day for eight weeks is the best way to lose weight quickly, correct your blood sugar levels and dramatically reduce your risk of diabetes (File photo)
Research has shown that eating 800 calories a day for
eight weeks is the best way to lose weight quickly, correct your
blood sugar levels and dramatically reduce your risk of diabetes
(File photo)

Gnawing hunger. Deprivation. For so many people, these are the images that dieting immediately conjures to mind — until now.
The incredible success of my revolutionary 8-Week Blood Sugar Diet is changing the face of weight loss.
Research has shown that eating 800 calories a day for eight weeks is the best way to lose weight quickly, correct your blood sugar levels and dramatically reduce your risk of diabetes.
And my diet plan is backed by studies which show that if it is done properly, a rapid weight-loss diet can be a safe and effective way to cut dangerous belly fat and achieve your weight-loss goals.
And it’s really not difficult. Where’s the hardship when you can tuck into 800 calories of deliciously comforting cauliflower cheese, quiche or coq au vin?
As your blood sugar levels improve you simply won’t feel hungry any more.
All this week, the Mail is featuring scrumptious low-calorie recipes from the 8-Week Blood Sugar Diet Recipe Book, created by my wife, GP Dr Clare Bailey, who has been using this approach very successfully with her patients.
Working with nutritionist, Dr Sarah Schenker, she has created meals which contain healthy fats and nutrients and are specially designed to banish cravings and keep you feeling fuller for longer.
The real secret of the 8-Week Blood Sugar Diet is the effect it has on a hormone called insulin.
Insulin is produced by your pancreas and one of its jobs is to keep your blood sugars under control. When you eat a sugary or starchy meal your blood sugar levels start to rise, rapidly.
Because high blood sugar levels are bad for your body, your pancreas starts to pump out insulin, to bring your blood sugar levels down. At the same time insulin will also encourage your body to store excess calories as fat. If you keep on eating a lot of sugary, starchy foods then your pancreas will struggle to keep up, desperately pumping out ever more insulin.

Type 2 diabetes is one of the greatest epidemics of modern times thanks largely to sedentary lifestyles and high-sugar diets adopted but many do not know they are at risk (file picture)
Type 2 diabetes is one of the greatest epidemics of
modern times thanks largely to sedentary lifestyles and high-sugar
diets adopted but many do not know they are at risk (File
photo)

This will not only make you fatter and hungrier, but will also raise the risk that your body will either become resistant to the effects of insulin or your pancreas will stop producing it.
Either way, you will have joined the nearly four million people in the UK who have type 2 diabetes.
The way to break this vicious cycle is to bring your insulin levels down. And that’s where the 8-Week Blood Sugar Diet comes in.
If you can cut right back on sugars and starches — bread, white rice, pasta and potatoes as well as cakes, biscuits and fizzy drinks — you will be heading in the right direction. The recipes featured all this week show you just how deliciously easy it is to do so.
Avoid a low-calorie/fasting diet if you are: under 18, underweight or have a history of an eating disorder; you are pregnant or breastfeeding; have a significant psychiatric disorder; are frail or you are recovering from surgery.
Check with your GP first if you have other medical conditions or you are taking medications such as warfarin, insulin or drugs for diabetes or blood pressure.
One way to boost this blood sugar reduction even further, is to go for slightly longer periods without eating food.
Technically, this is ‘fasting’, of course, but you can achieve the blood sugar lowering benefits without any kind of suffering, simply by skipping the occasional meal, or subtly extending the period between dinner and breakfast (by cutting out any late-night snacks).
Overnight, or if you skip breakfast, your body gets a break from digesting food and is able to get on with the essential tasks of internal spring cleaning and self-repair.
The 8-Week Blood Sugar Diet plan suggests days when you might skip breakfast and have a more substantial brunch instead, or after a big lunch one day, perhaps skip dinner or just have a bowl of miso soup instead.
Doing this means you can be fasting for around 16 hours almost without noticing.
It shouldn’t be tough — research shows people who eat two meals a day feel less hungry and more satisfied than people eating exactly the same number of calories but spread throughout the day.
Each recipe featured in this week’s Daily Mail has been specifically crafted to control calories, maximise nutritional content and eliminate insulin-triggering sugars and refined carbohydrates.
Stick this out for eight weeks and the impact on your weight — and your blood sugar levels — will be dramatic.
 
Indian-spiced prawns
Serves 2
 
  • 250g large prawns
  • ¼ tsp chilli powder (to taste)
  • ¼ tsp turmeric
  • 1 tsp tamarind paste (or ½ tbsp mirin or juice of half a
    lime)
  • 1 tbsp vegetable oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, crushed or finely chopped
  • 1 cinnamon stick, broken in two
  • ½ 400g tin chopped tomatoes
  • 100g spinach (frozen or fresh)

• CALORIES 190 • PROTEIN 24g • FAT 7g• FIBRE 2g • CARBS 10g
Marinate the prawns in the chilli powder, turmeric and tamarind paste for 30 minutes. Meanwhile, heat the oil in a non-stick saucepan and sauté the onions until softened then add the garlic and cinnamon stick. After 2-3 minutes, add the tomatoes and the marinade (not the prawns).
Check the seasoning and cook the sauce on a moderate heat until it thickens. Then turn the heat to low and stir in the prawns and spinach. Cook prawns until they change colour if using fresh or for 5 minutes if they are already cooked, stirring occasionally. Serve with cauliflower rice or stir-fried shredded cabbage.
Coq au Vin
A classic French dish made with braised chicken and a rich red wine and mushroom sauce. Serve with cauliflower mash to mop up the gravy.
Serves 4
 
  • 1 tbsp olive oil
  • 4 chicken legs
  • 10 shallots
  • 50g pancetta, or smoked bacon lardons
  • 1 garlic clove, crushed
  • 200g chestnut mushrooms, sliced
  • 2 tsp dried thyme
  • 2-3 bay leaves
  • 1 tbsp cornflour
  • 400ml red wine
  • 300ml chicken stock
  • Bouquet garni
  • 1 carrot, cut into batons
  • Handful of parsley, chopped

• CALORIES 500 • PROTEIN 40g • FAT 28g• FIBRE 2g • CARBS 10g
Preheat the oven to 180c. Heat the oil in a large ovenproof pan and fry the chicken until golden all over. Add the shallots, pancetta, garlic, mushrooms and herbs and cook gently for 5 minutes, then scatter over the cornflour. Add the wine and stock, bouquet garni and carrot. Stir well.
Transfer to the oven and cook for 30 minutes. Scatter over the chopped parsley and serve with cauliflower mash (steam a whole chopped cauliflower for 8 minutes with...