Masterclass Recap: The Meal with Benefits!
By: Candace Wagner
Tags: Foodies, Masterclass, Breakfast, Nutrition

Last month, we brought in Amy Sonnenberg, Registered Holistic Nutritionist to the SupperWorks kitchen to discuss The Meal with Benefits — Making time for Breakfast. Amy says the first meal of the day is important, whether you are an early eater, or would prefer a slower start to the day. Eating a balanced, first meal of the day matters for your mood, your concentration and yes, even your waistline.

First, let’s dispel some Breakfast Myths!

“Eating Breakfast Will Help Me Lose Weight.”

Research is divided on this one. The simple act of eating something first thing in the morning is not enough to help you lose weight. One must consider what it is that you are eating. A croissant with jam is not the same as an egg with tomato and avocado slices. Additionally, many times the people who make a point of eating breakfast are the same people who value routine and are likely to implement other healthy habits such as habitual exercise, eating at regular intervals, etc.

“Not Eating Breakfast Will Help Me Lose Weight.”

While it has been a long-held belief that skipping breakfast will help save on calories, it is a short-sighted strategy. Skipping breakfast, especially if you are feeling hungry often leads to overeating later in the day as well as increased cravings for simple carbs. It can also contribute to food obsessions and a pattern of ignoring innate signals that our body uses to communicate hunger and satiety.

“Intermittent Fasting is the Best Way to Maintain My Weight.”

Taking a break from eating makes good sense. This allows your body to fully work through the process of digestion without constantly having to start over every time something goes in your mouth. The challenge is to listen to your body and be open to change. Sometimes you’ll be fine to eat your evening meal and last until breakfast, while at other times, you’ll get hungry in the evening. A good guideline is to try and finish your evening snack at least an hour and a half before going to bed. The type of snack is also important. Aim for healthier snacks like raw nuts, fruit, vegetables, plain yogurt, cottage cheese, etc.

“Coffee is my breakfast.”

Coffee does have its health benefits such as reducing the risk of cardiovascular disease, type 2 diabetes, Parkinson’s disease, liver cancer and more.

The caveat is that it should not be treated as a meal replacement and that its benefits become less so with increased consumption and the addition of sugar & cream. Coffee is a stimulant that can disrupt sleep, can increase anxiety as well as impair blood sugar regulation. It can also be very hard on the digestive system. It can be a major contributor to upset or sour stomach, heartburn, and impaired digestion. Source

Strategies for Building a Better Breakfast

plan ahead — M,W,F & T,Th

keep it simple

prep food in advance

take advantage of frozen fruit

think outside the (cereal) box

balance your meal

While a croissant with jam might be delicious, it is not a balanced breakfast. Having a breakfast like this will make it harder for you to regulate your blood sugar levels for the rest of the day, which often leads to poor concentration and mood swings. This breakfast also fails to provide you with the nutrients your body needs to thrive day in and day out.

Your body requires complex carbohydrates, lean protein, and healthy fats to function at its best.

Complex Carbohydrates — fruit, vegetables, whole grains (whole wheat, oats, brown rice)

Lean Protein — lentils, beans, chickpeas (hummus), nut and seeds & their ‘butters,’ plain yogurt, cottage cheese, eggs

Healthy Fats — nuts & seeds, avocado, olives, olive oil, salmon

Life can get complicated, eating healthy shouldn’t be. Amy has experienced firsthand the benefits of personalized nutrition and loves to share it with others. She shares common-sense tips and tricks to help you create sustainable strategies for healthier habits without a lot of fuss. Check out Amy and her services here.