Nutritious Foundations Blog

Eating healthy sounds good in theory, but for many people, it’s easier said than done. There are countless barriers that make it tough to stick to a nutritious diet. Whether it's time, money, or a too-busy lifestyle, making healthy food choices day after day can be a struggle. Nutritious food is also complicated by the ease and convenience of eating out. Let's explore some common challenges and how we can work around them. 1. Lack of Time In today’s crazy world, many of us are juggling work, family, and other responsibilities. When you're constantly on the go, it's hard to think about meal prep and easy to grab something quick that’s not exactly healthy. Fast food, frozen dinners, and takeout can be tempting because they save time, but they’re loaded with unhealthy fat, sugar, and sodium, not to mention calories. These foods may fill you up and may even taste good, but they definitely don't nourish you. Solution : Plan ahead! Set aside time each week to prep your meals. Commit to spending 5-10 minutes writing out a plan and a shopping list for the week. Then follow-through with actually shopping for the things on your list! You don’t have to spend hours in the kitchen—simple meals like salads, grain bowls, or roasted vegetables can be prepared in bulk and stored for the week. On busy days, having ready-to-go food options means you don’t have to resort to unhealthy and expensive takeout. My favorite quick and easy dinner at home? Avocado toast with an egg and cherry tomatoes. It takes about 5 minutes to make, it's healthy and delicious! 2. Cost of Healthy Food We’ve all heard the saying, “Healthy food is expensive.” Organic produce, grass-fed meats, and specialty health foods can come with a higher price tag, eating healthy doesn’t have to break the bank. The idea that you need to spend a fortune on superfoods or fancy ingredients is incorrect and shouldn't discourage you from making healthier choices because the payoff is huge. Now that eating out has gotten so expensive, home-cooking is absolutely the way to go! Solution : Buy in-season produce, shop sales, and consider frozen fruits and vegetables, which can be just as nutritious as fresh ones. Another tip is to choose plant-based proteins like beans, lentils, and nuts. These options are often more affordable than meat and can be just as satisfying. Also, don’t forget to check out your local farmers' markets—they are a goldmine for fresh food. Again, planning your menu ahead of time is key here so you can have more home-cooked meals. The average cost of a meal cooked at home is now 1/4-1/3 the price of the same meal eaten in a restaurant. That's a huge difference! And don't even get me started on the price of Door Dash. Seriously people, it's time to dust off the pots and pans and eat yourself some good home-cookin'!! 3. Lack of Knowledge Not knowing what foods are truly healthy or how to prepare them can be a huge barrier to making better choices. With so much conflicting information about what’s "good" or "bad" to eat, it can be overwhelming to figure out where to start. Add to that the confusion about food labels, and it’s no wonder many people get stuck. I can't tell you how many times I've been asked, "Are carbs bad for me?" or told, "I don't eat bananas or potatoes or ______(fill in the blank) because they are too starchy" while they gobble down Halloween candy. Solution : While it's true there are many there are plenty of online resources, apps, and books that can guide you on good nutrition and how to build balanced meals, not all sources are reliable. There are also plenty of myths being perpetuated online. This is where we dietitians come in. I can help steer you in the right direction to find reputable resources and of course, I'm always happy to meet with you one-on-one. While nutrition trends change over time, the basics of good nutrition remain the same. For most of us, sticking to a healthy diet that highlights plenty of fruits, veggies, lean proteins and healthy fats is the way to go. If you’re not sure about something, ask an expert. Don't give up, good habits take time to build. 4. Emotional Eating Stress, boredom, or even happiness can lead to emotional eating. We all have an emotional void inside of us that needs to be filled. While there are many healthy ways of coping like sleep, exercise, uplifting hobbies and a good support system, many people turn to comfort food as a way to cope with feelings, and this often means indulging in high-calorie, low-nutrient options. Emotional eating can create a cycle that’s hard to break, especially when the brain associates food with reward or relief. Sugar and fat are associated with dopamine hits in the brain and this can reinforce the habit of unhealthy eating. Solution : Instead of reaching for junk food, try finding alternative ways to deal with emotions. Exercise, meditation, or even journaling can be great stress relievers. If you’re feeling hungry, focus on mindful eating—take your time, savor your food, and listen to your body’s hunger cues. You can also keep healthier snacks on hand, like fruit, nuts, or yogurt, to help manage cravings. While there are definitely challenges to eating healthy, they’re not insurmountable. By planning ahead, finding affordable options, educating yourself, and addressing emotional triggers, you can make healthy eating a regular part of your life. It’s all about finding what works for you, and being patient with the process! Exercise is the best medicine --Hippocrates

For many of us, Daylight Savings throws off our groove and as autumn settles in with its shorter days and cooler weather, many people find themselves experiencing low energy levels, often referred to as seasonal fatigue. The transition from summer to fall can be a challenging time for our bodies as the sunlight fades and temperatures drop. Fortunately, certain autumn foods can help support your energy levels and combat fatigue naturally. By incorporating nutrient-dense, seasonally available foods into your diet, you can nourish your body, maintain your energy, and thrive throughout the season. 1. Root Vegetables for Sustained Energy Autumn is the perfect time to embrace root vegetables like sweet potatoes , carrots , parsnips , and beets . These vegetables are packed with complex carbohydrates, which provide a steady release of energy throughout the day. Unlike simple sugars, which can cause quick spikes and crashes in blood sugar, complex carbs are digested more slowly, offering lasting fuel for your body. Root vegetables are also rich in vitamins and minerals like potassium, magnesium, and vitamin A, which help regulate energy production and support overall vitality. Roasting a medley of root vegetables or adding them to soups and stews is an easy way to get these nourishing foods into your meals. 2. Fiber-Rich Apples for Digestive Health and Energy Autumn is apple season, and these crisp, juicy fruits are a great way to fuel your body while keeping fatigue at bay. Apples are high in fiber, particularly soluble fiber called pectin, which helps stabilize blood sugar levels and improve digestion. When blood sugar levels remain stable, you're less likely to experience the afternoon slumps that often accompany high-sugar snacks. The fiber in apples also promotes healthy gut bacteria, contributing to better nutrient absorption and overall wellness. For a satisfying snack, enjoy an apple with a handful of almonds or walnuts for added protein and healthy fats, which will further enhance sustained energy levels. 3. Omega-3 Fatty Acids from Fatty Fish and Nuts As the days grow shorter, it’s essential to prioritize brain health and mood support to avoid the "fall blues" and fight fatigue. Fatty fish , such as salmon , mackerel , and sardines , are rich in omega-3 fatty acids, which play a crucial role in brain function and mood regulation. Omega-3s help reduce inflammation in the brain and can support healthy neurotransmitter function, which is vital for maintaining mental clarity and energy. For those who don’t eat fish, walnuts , chia seeds , and flaxseeds are excellent plant-based sources of omega-3s. Incorporating these healthy fats into your meals can improve cognitive function and help combat the mental sluggishness often associated with seasonal transitions. 4. Spices to Boost Circulation and Fight Inflammation Autumn is synonymous with cozy spices like cinnamon , ginger , cloves , and nutmeg , which not only enhance the flavor of seasonal dishes but also provide significant health benefits. Ginger , for example, is known for its anti-inflammatory properties and can help stimulate circulation, which in turn boosts energy levels and reduces feelings of fatigue. Cinnamon is another spice that can help regulate blood sugar, preventing energy crashes. Additionally, both ginger and cinnamon have thermogenic effects, meaning they can help increase body temperature and promote warmth during cooler months, helping you feel more energized overall. Add these spices to your smoothies, oatmeal, or even warm teas to reap their benefits. Seasonal fatigue doesn't have to leave you feeling sluggish and drained. By focusing on the right autumn foods—fiber-rich root vegetables, immune-boosting apples, brain-boosting omega-3s, and energizing spices—you can support your body’s natural rhythms and maintain steady energy levels throughout the season. Embrace the nourishing, seasonal produce available in autumn, and take advantage of these natural energy boosters to stay vibrant and energized all fall long. Exercise is the best medicine --Hippocrates

Neither? Can that be the answer? Both sugar and artificial sweeteners show addictive properties so it is hard to say if one is better or worse. However, the more research that comes out about artificial sweeteners, the more I want to shy away. Let's talk about sugar first. Research suggests: Sugar consumption activates the brain-reward system (mesolimbic-dopamine system). When this system fires, it reinforces behaviors. Repeated activation of the reward pathway by drugs or by eating lots of sugary foods causes the brain to adapt to frequent stimulation, leading to a sort of tolerance (neuroplasticity). In the case of sweet foods, this means we need to eat more to get the same rewarding feeling — a classic feature of addiction. People who consume high amounts of sugar, report craving more sugar. High sugar diets actually change the hippocampus (the part of the brain responsible for encoding memories) which compromises memory formation. A highly publicized (and controversial) 2017 study suggested that rats prefer sugar to cocaine. The average American consumes 17 tsp (68 g) of added sugar daily, 2-3x the recommended amount. (WHO recommends <5% (6 tsp), DGA recommends <10% (12 tsp) of calories come from added sugars. One can of soda has 10 tsp of sugar. A Starbucks Java Chip Frappacino has 16 tsp or sugar in it. Excessive sugar can alter (numb) taste perception. *1 tsp sugar = 4 grams (4 kcal/1gram of CHO) What about artificial sweeteners? Research suggests: The FDA has approved five artificial sweeteners: saccharin, acesulfame, aspartame, neotame, and sucralose. It has also approved one natural low-calorie sweetener, stevia. WHO (World Health Organization) does NOT recommend AS for weight control (statement released in 2023, caused a HUGE stir in the food industry). AS exposure is linked to type 2 diabetes, obesity and heart disease (also linked to obesity). Brain imaging shows that AS affect brain regions in areas responsible for sweetness and rewards resulting in increased desire for calorie dense foods. Brain changes w/ AS consumption decrease sweetness satisfaction Prolonged AS consumption increases number of GLUT4 transporters meaning that when real sugar is consumed, more is taken into the cells. AS affect the gut microbiome in negative ways. Even though they are not metabolized per say, they create metabolites that can negatively affect brain function with regard to cognitive decline and dementia. Preliminary animal studies indicate that AS are addictive. Although sucralose is rated as heat stable, more recent studies call this into question, which is problematic considering that many commercially baked products contain sucralose. Exercise is the best medicine --Hippocrates

Halloween is right around the corner and candy is everywhere. It's in the stores, it's in bowls at the office, it might even be hiding under your bed! If you find it difficult to say "no" when it comes to certain foods, you might have wondered if food can be addictive? Although the DSM-V does not (YET) technically classify food as an addiction, it is a hotly debated topic. One of those controversies centers around this question. "Can food be classified as an addiction since it is necessary for survivial?" There are well documented similarities (biological, behavioral, and psychological) between the compulsive consumption of highly palatable foods and the use of addictive drugs. Substance use addictions are often measured by changes in three markers of brain chemistry: FosB, dopamine, and opioid receptors. All three of these markers are also implicated in adults who display symptoms of food addiction. The foods that demonstrate the most addictive nature are those high in fat, sugar, artificial sweetener, or salt. Hello ultra-processed foods! Ultra-processed foods (UPFs)—industrially produced foods containing ingredients not available in home kitchens—are the main source of refined carbohydrate and added fats in the modern food supply, up to 70%! Yet, not all foods have addictive potential (think carrots vs. cake). Creamy mouthfeel (ie. fat) and sweetness perception increase craving potential. Interestingly, both refined CHO’s (white flour/white sugar) and fat generate a similar dopamine response. This type of automatic human response is a gold-mine for big food companies and thus they employ flavor and tasting engineers to design certain food products to be addictive. In fact, some foods are engineered for mouth feel and to actually create craving. Doritos are the perfect example. Other considerations that go into the creation of UPF's are these: UPF’s are ideally created with equal amounts of CHO’s and fat (think chocolate bar). Speed of delivery of UPF’s to the brain is also a factor because then the food is associated with the dopamine hit. The famour Lay's chip tagline "Betcha can't eat just one" makes a lot of sense knowing this! Are we doomed to be victims of food marketing, falling prey to our cravings for unhealthy, artificially manufactured foods? Absolutely not. But it is helpful to know that our brains have automatic and powerful responses to certain foods. Recognizing this is very empowering as we learn to be proactive in choosing healthy habits. Yet, many things get in the way of healthy behaviors, namely ME and MY behaviors (cravings, impulses, busyness, lack of planning). These all complicate good nutrition. A few things to remember include: Everybody and every BODY is unique, thus nutrition is individualized based on current medical needs and behaviors. In order to be sustainable, it must be easy because we will always fall back to the path of least resistance. Research shows that weight loss methods/programs are equally efficacious. Therefore the best plan is the one that I will DO. There is no magic pill or diet out there. Eat at home friends! You will save calories and money. Exercise is the best medicine --Hippocrates

Fiber is a secret weapon when it comes to maintaining a healthy weight. Why? Because foods that are packed with fiber are generally low in calories and packed with nutrients. Fiber has a myriad of health benefits as well. Most people are familiar with the role that soluble fiber has in lowering LDL ("bad") cholesterol, thereby lowering your risk of cardiovascular disease, but because fiber plays a key role in weight control, it also lowers risk of many types of cancer and type 2 diabetes, both of which are linked to obesity. However, some of the coolest new research to come out about fiber is it's effect on the gut microbiome. In fact, a recent study showed that increased fiber intake significantly altered the gut microbiota in a relatively short period of time! With all of these fabulous fiber benefits, why are most of us eating so little of this key nutrient? An article by Stanford: Lifestyle Medicine estimated that 95% of Americans are deficient in fiber and the reason for this is clear. Too much processed food. Processed foods are high in calories, sugar, sodium and fat. They are low in fiber, phytochemicals, antioxidants and nutrients, yet processed foods now make up 70% of the average American diet. The real question is, how can I increase the amount of fiber in my diet? There are several superfood categories when it comes to increasing fiber. Fruits, vegetables, beans, and legumes. All of these can help you increase fiber in your diet easily. Shooting for a goal of 5+ fruits and veggies daily, plus 3 or more servings of beans and legumes weekly will help you reach your fiber goals. For those of you who want to dive deeper, let's learn more about fiber! Fiber defined: Non-digestible (at least by humans) carbohydrates found in plants Types of fiber: Cellulose, hemicellulose, pectins, lignins, gums, beta-glucans, fructans and resistant starches plus psyllium Parts of the cereal grain: Husk: removed and thrown away, aka chaff or hull Bran: contains the most fiber (95%) Endosperm: mostly starch, some fiber (think of a white rice kernel) Germ: rich in vitamins, minerals, essential fatty acids, some fiber Recommended daily amount of fiber: 14 g/1,000 kcals OR 25 g based on a 2,000 kcal diet OR Men (up to age 50) 38 g; Men (50+ yrs old) 31 g OR Women (up to age 50) 25 g; Women (50+ yrs old) 21 g Fiber can be divided into categories by property: Insoluble (does not dissolve in water, usually non-fermentable); bulks up stool, useful for constipation Soluble (dissolves in water; usually fermentable); forms a viscious gel that removes excess "bad" cholesterol, useful for both diarrhea and constipation Prebiotics (these are all your fermentable fibers, whether soluble or insoluble); positively impacts the gut microbiome Best food sources of soluble fiber include: Legumes: Beans of all kinds, including kidney, black, pinto, white, lima, navy, chickpea; edamame; and peas Oats Tofu Avocado Brussels sprouts Sweet potatoes Broccoli Pumpkin Best food sources of insoluble fiber include: Whole wheat products, like 100% wholewheat bread and pasta Oat bran and oatmeal Legumes: Beans of all kinds, including kidney, black, pinto, white, lima, navy, chickpea; edamame; and peas Berries: including blackberries, blueberries, raspberries, strawberries Whole grains, including quinoa, rye, barley, amaranth, brown rice Leafy greens, like kale and spinach Vegetables, like broccoli, okra, radishes Nuts, especially almonds and walnuts Fruits with edible skins, like pears and apples Avocados Sunflower, flax, and chia seeds Potatoes and sweet potatoes Popcorn Best food sources of p rebiotics from food include: Green bananas Oats Apples Avocado Garlic Dandelion Greens Onions Chicory root Jersusalem Artichokes A few precautionary words when it comes to fiber. Don't forget that rapidly adding a lot of fiber into your diet can cause tummy troubles in the form of gas and bloating. Start gradually and build until you reach your goal. Many sources of fiber, especially the prebiotics, are high in FODMAPS. If you fall into this category, seek the advice of a registered dietitian (that's me!) If you have IBD (Inflammatory Bowel Disease) or are having a flare-up of diverticulitis or other type of bowel inflammation, you play by a different set of rules. Don't stress about the different types of fibers. As you can see, there is quite a bit of overlap, just eat more fruits/veggies/beans/legumes and change your health for the better! Exercise is the best medicine --Hippocrates

You exercise a couple of times a week, cut out fast food completely, ditched the soda habit altogether and yet, with each passing year, a few extra pounds find their way onto your belly. What gives? Ten years ago you could eat whatever you wanted (within reason) and never think twice about it. It's unfair, I know, but it's time to get over the unfairness and understand what's behind this gradual weight gain so you can do something about it. Why do so many people gain weight as they age? In fact, one recent study showed the average 10-year weight gain was around 5 lbs. A total of 51% of the participants gained 5% or more body weight, 36% gained 10% or more, and 16% gained 20% or more across the 10-years. Yikes! Why is this? Well, biologically, there are some interesting changes happening with each passing year. These four changes in your body can help explain where those extra pounds are coming from. One recent study showed how lipid fat turnover decreased with aging, meaning more fat gets stored than removed. Lean muscle mass declines at a rate of 3-8% starting in our 30's. This muscle mass is often replaced with increased fat. Hormones like testosterone and estrogen naturally decline as we age. Both of these sex hormones influence weight regulation via muscle mass, metabolism and fat distribution. Many factors influence metabolism such as gender, lean muscle mass, stress levels, lifestyle changes, etc. As we age, these factors generally trend in the negative direction meaning our metabolism slows. For example, working a stressful 10-hour-a-day desk job negatively impacts metabolism from multiple fronts. Increased stress means chronically elevated levels of cortisol which leads to increased fat storage compounded with a sedentary lifestyle. Voila', you have the perfect recipe for weight gain. Is weight gain as we age inevitable? Absolutely not, but it is a given that you will have to put in some serious effort to maintain your weight as you get older. Try the following lifestyle changes to help you get to your ideal weight and stay there through the years. Exercise (the kind that increases your heart rate for an extended period of time). More physical activity is key to maintaining a healthy body weight and keeping those extra pounds at bay as you age. Not only do you need to exercise regularly (most days of the week), but get used to the idea that you will probably need to do more than you've been doing. Look for every opportunity to be active from wearing a step tracker to motivate your daily steps to exercise "snacks" (a term for short exercise bouts) at work. House projects and yard work are a great way to increase daily activity. Strength Training. One of the primary reasons people gain weight as they age is adopting a sedentary lifestyle. When coupled with the natural decrease in lean muscle mass, the result is always extra pounds which then feeds the cycle of weight gain. Strength training to increase lean muscle mass is the way to combat this. Aim for 2-3 strength training sessions a week. Low on time? Do a few HIIT (high intensity interval training) sessions a week to maximize your time (or lack thereof). Increase your consumption of high volume/low calorie foods. What types of foods are these exactly? Fruits and vegetables, of course. Aim for 5+ servings every single day. When you are eating this many fruits and veggies daily, there is less room for junk food. Add protein to every meal and snack. Amp up your fiber. Both of these will help you stay full and are strategies to decrease your calorie consumption. Swear off refined carbohydrates and processed foods. Cook and eat at home. Sleep! Exercise is man's best medicine --Hippocrates

Eating healthy does not equal deprivation or being hungry. There are so many delicious foods to eat that are both wholesome and nutritious, why not focus on all the things you can eat that help you feel great?! Craving something sweet? instead of ice cream, make a "milkshake" using frozen fruit, kefir or greek yogurt and cocoa powder. Adding frozen banana gives it a thick creamy texture like ice cream without all the added sugar and fat calories. gourmet dark chocolate is a winner every time. Look for 80% or greater cacao to train your taste buds to appreciate the actual flavor of the cacao rather than constantly overwhelming it with sugar. If you want an extra delicious treat, dip your square of chocolate in natural peanut butter. mandarin oranges dipped in melted, dark chocolate (or strawberries, or bananas, or absolutely any fruit) baked fruit crisp topped with oats and cinnamon ditch the cookies loaded with fat and sugar and try homemade energy balls instead Craving something savory? avocado toast topped with an egg and a slice of ham on a slice of nutty, wholegrain toast vegetable soup in a mug (travels well!) homemade chicken salad (use half chopped veggies and half chicken, mix with Greek yogurt instead of mayo) alongside carrot sticks for dipping 2 hardboiled eggs topped with salt, pepper and sharp cheddar cheese craving a burger and fries? lasagne? Make all your high-calorie favorites at home where you can control the ingredients Craving something salty and crunchy? instead of pretzels or chips, switch to stove top popped popcorn where you control the oil and salt. Unlike pretzels or chips, popcorn is a whole grain with 30 calories and 1 gram of fiber per cup. Just be careful not to overdo it! roasted chickpeas sprinkled with sea salt roasted kale chips veggie sticks dipped in hummus Smart Swaps: instead of flour tortillas, switch to corn tortillas throw out all your sweetened yogurt in favor of unsweetened. Sweeten naturally with fruit. 100% whole grain bread for white bread popcorn for chips or pretzels replace granola with roasted nuts instead of creamer in your coffee, try whole milk eat homemade trail mix instead of candy replace pasta with spaghetti squash try riced cauliflower instead of white rice Exercise is man's best medicine --Hippocrates photo by Heidi Greenhalgh

Relief for IBS Some people can eat anything and be just fine. And then there are the rest of us. If you experience bloating, indigestion, abdominal pain, cramping, diarrhea, constipation or even a combo of both and you suspect it is linked to the food you eat, you may have IBS. IBS (Irritable Bowel Syndrome) is an intestinal disorder that affects the bowels. It is a chronic condition that, while not dangerous, is certainly uncomfortable and potentially disruptive to your life. In order to diagnose IBS, your doctor will first need to rule out other causes of your symptoms that can actually cause damage to your intestines such as colon cancer, celiac disease, diverticulitis and inflammatory bowel diseases such as Crohn’s disease or ulcerative colitis. Along with uncomfortable indigestion symptoms such as gas, bloating or abdominal pain, IBS manifests through diarrhea (IBS-D), through constipation (IBS-C) or through a combination of both (IBS-M for mixed). The type of IBS you have determines the treatment. How common is IBS? Experts believe the prevalence to be between 10-15% of the adult population. It is difficult to quantify because many people don’t seek help and instead just live with their symptoms. Some figure out how to change their eating patterns to reduce symptoms while others just suffer. It can also feel elusive to connect the dots in IBS because many patients experience both “normal” days and “symptomatic” days with seemingly no rhyme or reason to them. My doctor diagnosed me with IBS, now what? First off, be grateful you don’t have one of the diseases above which damage your intestines. IBS is manageable! However, once diagnosed with IBS, many patients are left to their own devices to sort out what they can and can’t eat which can be confusing and frustrating. I often talk with clients who express frustration over not knowing what to eat or in what amounts, or a certain food that is sometimes problematic for them. Specifically, there are certain carbohydrates referred to as FODMAP’s that can be problematic for those with IBS because these carbohydrates are harder to digest than others. FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Big words, I know, and hard to remember which is why we refer collectively to them as FODMAP’s. They are simply small-chain sugars which the small intestines tend to absorb poorly. Common FODMAPs include: Fructose: a simple sugar found in many fruits and vegetables and most added sugars Lactose: a carbohydrate found in dairy products like milk. Lactose is found in the liquid part of milk, so hard cheeses and butter are very low in lactose. Fructans: found in many foods, including grains like wheat, spelt, rye and barley Galactans: found in large amounts in legumes Polyols: sugar alcohols like xylitol, sorbitol, maltitol, and mannitol. They are found in some fruits and vegetables and often used as sweeteners The tricky part about IBS is there is no one-size-fits-all cure. Every individual is unique and thus requires an individualized approach. In fact, some of the strategies to help manage IBS may contradict one another, but it all depends on the person. Strategies to manage IBS include: · A low FODMAP diet · A high-fiber diet (even though some of the fibers added in may be high FODMAP) · Supplemental fiber (psyllium husk is the go-to) · Cutting out dairy products high in lactose · Limit foods that make you gassy. Cruciferous veggies such as broccoli or cauliflower or legumes (high in galactans) are often culprits. · Hydrate (especially helpful for IBS-C) · Go gluten-free for a while to see if it offers relief. If you think you may have IBS, don’t despair, I have plenty of tools and resources available to help you find relief. Give me a call and together we will figure it out!

Breakfast: The Most Important Meal of the Day? What did you eat for breakfast this morning? If your answer was “nothing” or you are in the habit of grabbing a bagel or donut as you race out the door, read on for ideas on how to fuel your day for success. September is National Better Breakfast Month so that makes it a perfect time to take stock of how you are doing for the first meal of your day, no matter what time it happens. For years breakfast has been heralded as the “most important meal of the day”, but where did that idea come from? The phrase has actually been credited to John Harvey Kellogg, the cereal giant, along with other contemporaries of the early 20 th century who were making a case for their products ranging from cold cereal to bacon! The marketing slogan caught on and we have been eating our Wheaties ever since. But is a breakfast cereal, especially one loaded with sugar, or bacon and eggs really the best way to start the day? Let’s see what the research says. Various studies have found a variety of benefits associated with nutritious foods as the first meal of the day such as a lower BMI, eating more fruits and veggies, and a lower daily calorie intake. This is because people who eat breakfast report feeling more satiated throughout the day and therefore are less likely to binge later on empty calorie foods. There is also a well-established link between skipping breakfast and obesity, however, it is not well understood whether this can be attributed to already obese people being more likely to skip breakfast, or whether skipping breakfast leads to unhealthy choices later in the day thereby contributing to obesity. Breakfast timing can also be a controversial topic. While we often associate breakfast with the 7:00-9:00 am timeframe, there is no deadline for eating your first meal of the day. In fact, research associated with intermittent fasting has found that compressing your eating hours into a shorter time period, say 10 am to 6 pm, improves insulin sensitivity and blood sugar control. So, eat whenever it works for you! Whether that’s a protein fruit smoothie at 6 am or a leisurely meal at your desk at 10 am, what you eat is more important than when you eat as long as you are not saving the bulk of your calories for late in day. A great rule of thumb for breaking your overnight fast, thus the name breakfast, is to include these three elements: protein, fiber and lots of nutrients. How does that translate into actual foods? Below are some examples of great nutrition combined with quick convenience. Healthy Breakfast Ideas: Whole grain toast spread with ½ an avocado and topped with an egg Fruit smoothie made with kefir and peanut butter Oatmeal topped with fresh fruit and nuts and a glass of 2% milk Frittata muffins (can be made the night before) Peanut butter and banana sandwich on whole grain bread Yogurt parfait layered with fresh fruit and a high fiber cereal Overnight oatmeal with fruit Exercise is the best medicine --Hippocrates