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<p style="text-align: center;"><span style="color: #008080;">This post outlines why practice of your most appropriate breakfast is your likely key to holding your ideal weight and managing head space for life.</span></p>
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Forget about weird and wonderful labelled diets, or knocking out 5 body blitz workouts a <a href="http://balancehealthprograms.com.au/wp-content/uploads/481424631_1280x852.jpg"><img class=" size-medium wp-image-2904 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/481424631_1280x852-300x200.jpg" alt="481424631_1280x852" width="300" height="200" /></a>week – JUST GET YOUR BREAKFAST RIGHT – PRACTICE IT – MONITOR IT – and everything else seemingly falls into place – free of thought or stress.

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That’s right, forget about fat, sugar, gluten, anaerobic threshold and core strength just a second and simply prioritise a <span style="color: #993366;"><strong>fulfilling breakfast</strong></span> for 5 days and note your ‘improved’ changes.

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<span style="color: #993366;"><strong>What changes can you expect?</strong></span>

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<blockquote><span style="color: #008080;">Little brain haze at 11am, 3pm, and 7.30pm.</span></blockquote>
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<blockquote><span style="color: #008080;">You’ll perhaps unexpectedly feel like diarising and committing to exercise – even given a seemingly impossible day.</span></blockquote>
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<blockquote><span style="color: #008080;">You’ll require little thought to what and how much you should eat for lunch &amp; dinner – including whether you’re allowed to enjoy alcohol or not.</span></blockquote>
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<blockquote><span style="color: #008080;">Thankfully you’ll burn little brain energy ridiculously counting calories or wondering if food is actually categorised as fat, protein or carb.</span></blockquote>
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<blockquote><span style="color: #008080;">You’ll be less influenced by subliminal big food advertising.</span></blockquote>
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<blockquote><span style="color: #008080;">You’ll be more tolerant of boneheads.</span></blockquote>
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<blockquote><span style="color: #008080;">You’re up for a family chat even after a hard day’s night.</span></blockquote>
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<blockquote><span style="color: #008080;">You’ll feel lighter – because you really are lighter.</span></blockquote>
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<span style="color: #993366;"><strong>Case study</strong></span> – <em>“Loading up at breakfast”</em>

My results over the past year involving over 100 clients seem to indicate that breakfast really does hold the key in receiving the health benefits listed above.  And, while I can <a href="http://balancehealthprograms.com.au/wp-content/uploads/1736337409_aaed17e46d.jpg"><img class=" size-medium wp-image-2900 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/1736337409_aaed17e46d-300x225.jpg" alt="1736337409_aaed17e46d" width="300" height="225" /></a>exhaust and (sometimes) over analyse one’s insulin balance, lipid metabolism (ketosis), and even use contemporary meditation, and I still do I might add, given the increasing speed of our ‘all to busy’ lifestyle, I believe prioritising your ideal breakfast quiet naturally takes care of <span style="color: #993366;"><strong><em>everything else</em></strong></span>.

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<blockquote><span style="color: #008080;">A fulfilling ‘real’ breakfast pretty much leaves you on auto-pilot for the rest of the day. Falling short of one’s most appropriate breaky seems to rob many of their optimal health.</span></blockquote>
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<strong><span style="color: #993366;"><em>Everything else</em></span></strong> meaning; dictating what you eat throughout the rest of the day – including your ideal balance of calorie volume, your water consumption, your exercise interests, including how hard you work, and, well, simply being interested in the rest of your life till you call lights out!

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Based on my results I now can’t accept;
<ul>
	<li><span style="color: #008080;">I don’t have time for breakfast,<a style="color: #008080;" href="http://balancehealthprograms.com.au/wp-content/uploads/9964678725_9b7d8648c9_b.jpg"><img class=" size-medium wp-image-2899 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/9964678725_9b7d8648c9_b-300x200.jpg" alt="9964678725_9b7d8648c9_b" width="300" height="200" /></a></span></li>
	<li><span style="color: #008080;">I forgot,</span></li>
	<li><span style="color: #008080;">I don’t feel like anything,</span></li>
	<li><span style="color: #008080;">I’m not a breakfast person.</span></li>
	<li><span style="color: #008080;">I’ll make it up later.</span></li>
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<strong><span style="color: #993366;">Your Furnace – your Gut.</span> </strong>

Ultimately what I’m getting at is nothing more than balancing your energy over 24 hours – day after day.  If your natural steady stream of energy (mentally, emotionally &amp; physically) bottom’s out, boom, look out, enter; (potential) erratic food choices, sedentary <a href="http://balancehealthprograms.com.au/wp-content/uploads/mon.jpg"><img class=" size-medium wp-image-2903 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/mon-300x169.jpg" alt="mon" width="300" height="169" /></a>options and behavioural challenges.  This can also lead to a sluggish and fat gaining metabolism.

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<blockquote><span style="color: #008080;">Note - zero food at breakfast or food broken down super quickly (namely; commercial breakfast cereals, muffins, toast, or fruit salad) will likely play havoc with your steady daily energy, and usually towards poor choices later in the  evening – just before you’re meant to rest and recover. </span></blockquote>
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If your gut is a furnace your goal should be to set up your busy day with slow burning logs.  These logs release energy slowly over a long period of time – in effect, never ever letting your flame retire.  If your flame does goes out, or, if you’re tossing in quick fix paper-like options, it’s likely you’ll be flat, irritable, crazy hungry, and uncomfortable before too long.

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One’s most perfect food volume or energy requirements have been in dispute for the last 40 years.  What we certainly now know is our appetite (ie; what and how much we need) can be influenced by many things.  Namely; stress, exercise intensity, advertising, weather, males/ females &amp; food logistics (accessibility &amp; ‘low’ cost of ‘unreal’ food).

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In a recent study <a href="http://arstechnica.com/science/2016/03/off-switch-for-overeating-and-obesity-found-in-the-brain/">“Off-switch for overeating and obesity found in brain”</a>, highlights the <a href="http://balancehealthprograms.com.au/wp-content/uploads/Dopamine_3D_ball.png"><img class=" size-medium wp-image-2907 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/Dopamine_3D_ball-300x208.png" alt="Dopamine_3D_ball" width="300" height="208" /></a>enzyme O-GlcNAc transferase (OGT) found in the hypothalamus (mid-brain) being ‘partly’ responsible for appetite – namely; volume.  Hormones insulin and grehlin are also key players in appetite.  When a virus was injected into mice, minimising the ‘natural’ effect of the OGT, mice; 1) ate more, 2) had greater interest in a combination of fat + sugar foods, and 3) as an expected result, gained extra-ordinary weight.

If OGT was active, free of blockers, and free of starvation (fasting), ‘innate’ appetite managed weight and energy for life just beautifully.

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<strong><span style="color: #993366;">So what should you eat?</span> </strong>

In my last post, I outlined the benefits of ‘real’ dietary fats – balanced over your <a href="http://balancehealthprograms.com.au/wp-content/uploads/9698220861_c8757419fe_b.jpg"><img class=" size-medium wp-image-2906 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/9698220861_c8757419fe_b-300x225.jpg" alt="9698220861_c8757419fe_b" width="300" height="225" /></a>waking day.  Breakfast it would seem is King when it comes to consuming ‘real’ fats.

If you’re prepared to prioritise just one healthy initiative this year, I would say make it a fulfilling breakfast.  That way the likelihood your moving interests, remaining meal interests and even lowering your perception of lifestyle stress is given every chance.

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I encouraged a large group (65) to employ the following breakfast over a 5 day period;
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<blockquote><span style="color: #008080;">Get up 15 minutes earlier than usual and immediately throw in a glass of water (<em>le tap</em> is fine)</span></blockquote>
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<blockquote><span style="color: #008080;">Spray fry pan with coconut oil – or – ½ golf ball of “real’ butter (not margarine).</span></blockquote>
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<blockquote><span style="color: #008080;">Whip 1-3 eggs with 1/4 to 1/3 cup of full cream (again, volume pending your appetite, lifestyle &amp; genetics).</span></blockquote>
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<blockquote><span style="color: #008080;">Add herbs or spices to taste (variety is key for some) – eg; mint, basal, coriander, chilli, garlic, salt, pepper etc</span></blockquote>
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<blockquote><span style="color: #008080;">While scrambling eggs, add either bacon, chicken (BBQ is OK), leg ham, turkey, or salmon.</span></blockquote>
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<blockquote><span style="color: #008080;">Feel free to add mushies, tomato, onion, or asparagus etc.</span></blockquote>
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<blockquote><span style="color: #008080;">Once cooked either toss into a bowl or add to heavy fresh rye bread (loaded with seeds).</span></blockquote>
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<blockquote><span style="color: #008080;">Add 1/3 of an avocado if coin will allow.</span></blockquote>
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<blockquote><span style="color: #008080;">Don’t be shy with an additional dash of salt, pepper, chives etc.</span></blockquote>
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<blockquote><span style="color: #008080;">If you’re a black bean drinker – go for it - either a strong short black or cappuccino (zip sugar or sugar replacement) – of course a tea, green tea or simply glass of water would also be great.</span></blockquote>
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<blockquote><span style="color: #008080;">Wash up and get your skates on.</span></blockquote>
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<blockquote><span style="color: #008080;">Base each new day’s volume (eg; # of eggs or protein volume) on how you felt the day before. If you were hungry add ‘more’ etc – “you won’t get fat”.</span></blockquote>
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	<li>
<blockquote><span style="color: #008080;">Practice this for 5 days and simply let your innate behaviour dictate your appetite (including balancing your OGT) for your lunch, graze foods (if any), dinner, alcohol, and your movement interests.</span></blockquote>
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Near everyone found after 2-4 weeks their dinner volume naturally reduced, they rarely craved food (particularly sweets or alcohol), they sleep better, had more (emotional) energy during the back end of days, oh, and most dropped a few unnecessary ke<a href="http://balancehealthprograms.com.au/wp-content/uploads/8523648950_cf95ee1c87_b.jpg"><img class=" size-medium wp-image-2905 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/8523648950_cf95ee1c87_b-300x169.jpg" alt="8523648950_cf95ee1c87_b" width="300" height="169" /></a>gs.

Breakfast is largely an ‘excuse free’ meal, so I figure what have you got to lose!  Monitor your appetite, daily energy, perception of stress and sleep quality.  And, at the end of the week take note your belt position.

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<blockquote><span style="color: #008080;">While I am still also a fan of self-made cereal options like oats, seeds, nuts, cinnamon, yogurt etc, for those really looking to budge some unnecessary kegs and streamline daily energy, my stats firmly suggest a more fulfilling ‘breakfast meal’ seems to work better for sustained results. </span></blockquote>
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To finish up, it’s possible something like the fulfilling breakfast mentioned above was simply forgotten somewhere around 1975 when TV started advertising processed boxed <a href="http://balancehealthprograms.com.au/wp-content/uploads/ccccccccccccccc.jpg"><img class="  wp-image-2901 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/ccccccccccccccc.jpg" alt="ccccccccccccccc" width="202" height="133" /></a>cereals and life simply increased pace!  Cereals, toast, and ready-made ‘on the go’ breakfast options while appealing – so we were told – repeatedly -  then for many became boring and our relationship with a good old fashion ‘hearty’ breakfast was lost all together.

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And no I DO NOT think highly of ‘shakes’ for breakfast!

BP