Power Breakfast: Great for Weight Loss & Heart Health!

Power Breakfast: Great for Weight Loss & Heart Health!

A surprising number of Americans skip breakfast. For many, that is probably not a good idea. If you are concerned about maintaining a healthy weight or about cardiovascular health, don’t skip breakfast! 

Both skipping breakfast and eating large dinners have been associated with weight gain. This is true in part because eating large meals late in the day, well after dark, decreases glucose tolerance (Lopez-Minguez et al., 2019). Glucose is a fancy word for sugar. People who are diabetic or pre-diabetic have issues tolerating glucose. 

In a large cohort study that followed over 6,000 participants for more than 17 years, people who regularly skipped breakfast were found to have a higher risk of cardiovascular disease.  The study was evenly divided between men and women and the median age was 53 years (Rong et al., 2019). 

Hopefully, I’ve got your attention! 

Here is a delicious, smoothie that makes a very nutritious breakfast. 

Chocolate Avocado Smoothie 

Ingredients: 

¼ avocado 

1 cup unsweetened almond milk (cold)

1 TB almond butter 

1 cup baby spinach 

¼ cup (one scoop) chocolate protein powder 

½ frozen banana (or ice) 

Here’s a snapshot of the nutritional value of this yummy smoothie: 

Fiber: Contains a whopping 7 grams of health fiber – well on your way to a minimum goal of 25 grams. 

Protein: Contains 25 grams which is essential to keep you satiated and to suppress sugar cravings. 

Calcium: Contains 655 mg of this important bone-supportive mineral – well on your way to a minimum of 1000 mg. 

If you are trying to satisfy teenagers in the morning, this recipe might be a good place to start. As a side note, I used to give my youngest daughter teriyaki salmon and homemade guacamole before high school. As a practical matter, it might have been easier to send her off with a smoothie she could sip on as she gradually woke up in first period. 

By the way, all my blog posts are written by me – not AI. And if you want more info, like what protein powders I recommend, leave a comment. 

Disclaimer 

The included information is not meant to or should not be used to replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider. 

References 

Lopez-Minguez, J., Gómez-Abellán, P., & Garaulet, M. (2019). Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients, 11(11), 2624. https://doi.org/10.3390/nu11112624

Rong, S., Snetselaar, L. G., Xu, G., Sun, Y., Liu, B., Wallace, R. B., & Bao, W. (2019). Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology, 73(16), 2025–2032. https://doi.org/10.1016/j.jacc.2019.01.065