Edible Information:

Is Breakfast the Most Important Meal of the Day?

Contents:

Chapter 1: ...........................................................4

How.Important.Is.Breakfast?

Chapter 2: .......................................................... 5

Why.Breakfast.Makes.Sense

Chapter 3: .......................................................... 8

Breakfast.Isn’t.for.Me,..

Is.That.a.Problem?

Chapter 4: ........................................................ 11

Will.Skipping.Breakfast..

Slow.Down.My.Metabolism?

Chapter 5: .........................................................12

Do.I.Say,.“Yes”.or.“No”..

to.Breakfast?

Chapter 6: ........................................................ 14

Stay.on.Track

Chapter 7:..........................................................17

Wrapping.It.Up

Sources............................................................. 20

Contents..|..2

Introduction..|..3

Introduction:

Have.you.ever.been.told.the.secret.is.to.work.smarter.not.harder?.We.

all.have.those.life.hacks,.those.tricks.we.use.to.make.it.easier.to.live.our.

lives.how.we.want.to,.while.we.still.accomplish.everything.that.we.have.

to.(smarter,.not.harder)..So,.when.was.that.last.time.you.got.smarter.

about.breakfast?

The.simple.truth.is,.we.have.been.eating.breakfast.longer.than.we.

have.been.walking.or.talking,.so.it.might.seem.strange.to.step.back.

and.analyze.our.breakfast.habits.or.to.consider.its.actual.impact.on.

our.lives..Breakfast.is.a.daily.habit.for.some,.and.it’s.bypassed.daily.by.

others..We.know.everything.we.need.to.know.about.breakfast,.right?.

Well,.maybe.yes,.maybe.no.

Recent.research.is.challenging.everything.we.thought.we.knew.about.

breakfast,.and.this.eBook.is.designed.to.help.you.get.smarter.about.

your.first.meal.of.the.day..You’ll.find.guidance.to.answering.the.

questions:.is.breakfast.a.necessity.for.me.to.reach.my.fitness.goals?.

What.are.the.mental.and.physical.benefits.of.eating.breakfast?.What.

are.the.physiological.benefits.of.skipping.breakfast?.After.reading.this.

eBook,.you’ll.walk.away.with.a.better.understanding.of.how.the..

first.meal.of.your.day.fits.into.your.life.

About the Author Jenna.Hejlik.is.a.licensed.physical.therapist.specializing.

in.exercise.medicine.and.sports.science..She.received.her.Doctorate.from.

the.University.of.West.Virginia.and.graduated.Summa.Cum.Laude.with.an.

MBA.in.Business.Administration..She.is.an.advocate.for.the.utilization.of.

health.and.nutrition.regimens.to.optimize.the.quality.of.life.and.functional.

recovery.of.her.patients..She.is.an.avid.marathon.runner,.a.Boston.

Marathon.Qualifier,.and.currently.in.pursuit.of.achieving.Seven.Continents.

Club.membership,.by.completing.a.marathon.on.all.seven.continents.

1.|.How.Important.Is.Breakfast?

Most.of.us.grow.up.being.told.that.breakfast.is.the.

most.important.meal.of.the.day..Science.still.shows.

that.this.remains.true.throughout.our.childhood.and.

into.our.time.as.young.adults..However,.new.studies.

indicate.that.by.the.time.we.reach.our.mid-20s.and.

as.we.grow.older,.we.may.be.better.off.skipping.

breakfast.(notice.the.“may”)..These.new.studies.

demonstrate.that.the.adverse.effects.we.associate.

with.skipping.breakfast.are.not.universal,.and.in.

some.cases,.they.prove.that.not.eating.breakfast.can.

put.you.on.a.more.efficient.track.to.reaching.your.

health.and.fitness.goals..Ultimately.it.is.your.physical.

condition.combined.with.your.lifestyle.that.will.

define.your.answer.to.whether.or.not.breakfast.is.a.

critical.meal.in.your.diet..

So,.should.you.be.making.time.for.a.rise.and.shine.

meal?.Let’s.take.a.look.at.the.factors.to.consider.

when.making.your.choice.

How.Important.Is.Breakfast?..|..4

Why.Breakfast.Makes.Sense..|..5

2.|.Why.Breakfast.Makes.Sense

Every.day.your.body.requires.specific.vitamins.and.

minerals.to.replenish.its.energy.reservoir..Breakfast.

makes.sense.for.your.daily.regimen.when.it.can.be.

used.as.a.source.of.strength.and.energy.throughout.

your.morning..You.are.relaying.a.message.to.your.

body.that.there.are.plenty.of.calories.ready.to.

support.you.through.the.activities.that.you.have.

planned.at.the.start.of.your.day..When.you.eat.a.

nutritionally.balanced.breakfast.you.provide.yourself.

with.the.“4.M’s.”.

1. Metabolism

A.breakfast.filled.with.essential.nutrients.allows.

your.body.to.jumpstart.its.metabolism..“During.

sleep,.our.metabolic.rate.runs.slowly.and.

conservatively,.but.once.we.are.awake,.our.bodies.

need.to.speed.up.and.break.its.metabolic.processes.

out.of.a.fasting.state”.1.A.smart.breakfast.makes.it.

easier.for.your.body.to.accomplish.this.transition..

It.revs.up.your.internal.process.of.thermogenesis,.

which.is.a.process.necessary.for.the.human.body.

to.efficiently.digest.and.transport.food..It.is.this.

elevation.of.thermogenesis.that.boosts.your.

metabolic.rate..Breakfast’s.ability.to.provide.an.

early.morning.increase.in.metabolism.is.proven.to.

put.people.on.track.to.achieving.and.maintaining.

a.healthy,.normal.body.mass.index.(BMI)..This.is.

typically.between.18.5.to.24.9.

If.you.eat.breakfast,.eat.your.last.meal.of.the.day.

three.hours.before.bedtime,.so.your.metabolism.is.at.

a.higher.level.than.at.rest.while.you.sleep;.you’ll.feel.

hungry.in.the.morning.and.your.body.will.be.more.

likely.to.use.rather.than.store.your.breakfast.calories.

2. Mood Boost

Research.has.shown.that.the.consumption.of.

breakfast.can.increase.alertness.and.other.positive.

aspects.of.mood,.while.also.improving.memory.2.

It.is.also.important.to.note.that.it.is.not.just.what.

you.eat.in.the.morning.that.has.consequences.on.

our.attitude,.what.we.drink.plays.a.part.in.your.

mindset.as.well..Studies.have.found.that.moderate.

consumption.of.caffeine.has.a.mild.antidepressant.

effect.3.While.results.do.vary.in.mood.boost.with.

breakfast.consumption,.many.of.us.have.personally.

observed.that.being.“hangry”.in.the.morning.is.rarely.

good.for.anyone..

Mood.boost.helps.you.achieve.a.stable,.rational.

mental.state,.which.can.help.you.make.healthier.food.

choices.throughout.your.day..

Let’s.face.it,.when.people.are.in.a.bad.mood,.they.

often.revert.to.the.more.immediately.gratifying,.less.

healthy.food.choices.(raise.your.hand.if.you’ve.ever.

said,.“I.need.ice.cream”)..

3. Mental Acuity

Wait,.eating.breakfast.can.make.you.smarter?!.Eating.

a.healthy.breakfast.has.been.proven.to.help.your.

brain.function.more.optimally,.as.a.healthy.meal.at.

the.start.of.your.day.can.reduce.brain.fatigue..With.

brain.fatigue,.an.individual.can.experience.symptoms.

such.as.low.energy,.a.lack.of.focus.or.concentration,.

poor.memory.recall,.and.reduced.mental.acuity..

As.noted.in.Chapter.1,.breakfast.can.be.considered.

the.most.important.meal.of.the.day.for.kids.

If.you.eat.breakfast,.eat.your.last.

meal.of.the.day.3.hours.before.

bedtime.so.your.metabolism.is.at.

a.higher.than.normal.rate.while.

you.sleep;.you’ll.feel.hungry.in.

the.morning.and.your.body.will.

be.more.likely.to.use,.rather.than.

store,.your.breakfast.calories.

precisely.for.this.reason..Researchers.have.found.

that.children.who.eat.breakfast.on.a.regular.basis.

achieve.significantly.higher.scores.on.standardized.

and.IQ.tests,2.while.their.likelihood.of.earning.an.

above.average.Teacher.Assessment.Score.was.also.

up.to.twice.as.high.4.Other.studies.also.connect.

breakfast.with.improved.grades.5.Educational.

institutions.that.offer.free.school.breakfast.programs.

report.that.the.students.who.participate.perform.

better.academically..

Increased.mental.acuity.has.also.been.witnessed.in.

adults.by.companies.that.provide.breakfast.to.their.

employees..Companies.have.found.a.related.increase.

in.employee.achievements.and.overall.productivity.

when.they.provide.breakfast.for.their.staff..These.

companies.also.witnessed.a.boost.in.employee.

morale.and.company.loyalty.(proving.a.little.tray.of.

breakfast.sandwiches.goes.a.long.way).

4. Mind-Gut Connection

We.tend.to.forget.about.our.“second.brain”....

Second.brain?.Yes..Our.second.brain.is.our.GUT!.

The.gut.is.now.known.to.play.a.vital.role.in.how.we.

behave.and.think..It.is.becoming.increasingly.evident.

that.what.you.eat,.directly.affects.your.mood.and.

behavior,.because.of.microbiota..Microbiota.is.the.

natural.bacteria.found.in.your.gut.that.influences.

your.physiology.6.It’s.this.connection.that.explains.

why.consumption.of.foods.high.in.probiotic.

bacteria,.such.as.yogurts,.can.help.suppress.anxiety,.

decrease.stress,.and.reduce.depression,.especially.in.

individuals.with.Irritable.Bowel.Syndrome.(IBS).and.

chronic.fatigue.7

Why.Breakfast.Makes.Sense..|..6

“Children who regularly have breakfast on a dailybasis have significantly higher full scale, verbal,and performance IQ test scores.” – Dr. Jianghong Liu, PhD, RN, FAAN

3.|.Breakfast.Isn’t.for.Me,.Is.That.a.Problem?

Although.most.of.us.have.grown.up.eating.breakfast.

every.day,.it.isn’t.always.a.feasible.option.in.our.

busy.adult.lives;.plus.some.people.just.don’t.feel.like.

eating.in.the.morning..Well,.guess.what,.after.all.these.

years.it.turns.out.that.could.be.a.good.thing!.Recent.

research.is.showing.a.variety.of.possible.benefits.to.

skipping.breakfast..

While.there.are.a.lot.of.great.reasons.to.start.your.

day.off.with.a.healthy.meal,.there.are.also.a.lot.of.

great.studies.proving.that.you’re.not.doing.your.

body.any.harm.by.leaving.breakfast.out.of.your.day..

Skipping.breakfast.can.make.it.easier.for.you.to.take.

advantage.of.calorie.restricting.practices.like.fasting..

After.your.body.has.fully.digested.and.absorbed.the.

last.meal.of.the.day,.your.body.enters.a.fasted.state.

(generally.8-12.hours.after.you.last.ate)..Once.in.this.

state,.your.body.turns.to.using.fat.for.energy..While.

there.are.multiple.ways.to.fast,.the.method.described.

above,.called.intermittent.fasting,.has.gained.a.lot.

of.attention..Starting.your.fast.after.your.evening.

meal,.catching.some.zzz’s,.and.then.starting.your.day.

without.eating.breakfast.can.give.you.the.full.benefits.

of.fasting,.while.also.making.it.an.easier.discipline..

The.simple.truth.is,.by.sleeping.through.the.majority.

of.your.fast.and.starting.your.daily.to-do.list.a.few.

minutes.earlier.because.you.skip.breakfast,.it.is.easier.

to.resist.the.temptation.to.eat.while.you’re.in.your.

fasted.state..

A.popular.intermittent.fasting.example.is.skipping.

breakfast.and.waiting.until.1.pm.for.your.first.meal..

You.eat.all.of.your.calories.between.1pm.and.8pm.and.

then.fast.for.16.hours.until.1pm.the.next.day;.this.is.

known.as.the.16:8.method..

Breakfast.Isn’t.for.Me,.Is.That.a.Problem?..|..8

“When.using.Intermittent.fasting.

techniques,.you.focus.on.when.

you.eat,.not.what.”

Breakfast.Isn’t.for.Me,.Is.That.a.Problem?..|..9

When.using.Intermittent.fasting.techniques,.you.focus.on.when.you.eat,.not.what..You.still.consume.your.

necessary.daily.calories,.but.you.create.a.small.timeframe.in.the.day.to.chow.down..By.doing.this.you.still.get.all.

of.your.essential.nutrients,.but.you.also.put.your.body.into.that.fasted.state,.making.it.use.stored.fat.for.energy..

Here.are.a.few.benefits.of.being.in.a.fasted.state..You.can:.

1. Burn More FatWhen.your.body.is.in.a.fasted.state,.it.is.easier.for.your.body.to.burn.fat.during.exercise..

We.can.all.agree.that.easily.burning.more.fat.is.a.plus.if.you’re.looking.to.shed,.shred.and.

expose.those.muscle.striations.

2. Reduce Your Risk of DiabetesIntermittent.fasting.can.increase.insulin.sensitivity.and.help.reduce.your.risk.of.type.II.

diabetes.13.Fasting.has.also.shown.promise.in.preventing.diseases.such.as.neural.aging.14.

3. Increase Your PerformanceFasting.regimens.also.have.advantages.for.athletes..Studies.demonstrate.that.athletes.who.

resistance.trained.on.an.intermittent.fasting.schedule.were.able.to.maintain.muscle.mass,.

reduce.fat,.and.reduce.inflammation.markers.15.

4. Decrease Your AppetiteIntermittent.fasting.creates.a.metabolic.effect.known.as.intermittent.ketosis,.which.has.an.

appetite.suppression.effect.that.creates.voluntary.calorie.reduction.1

Intermittent ketosis: the keto diet..

If.you.haven’t.heard.of.the.keto.diet,.here’s.a.

sneak.peak:.a.ketogenic.diet.(keto).is.based.on.

low-carb/high.fat.consumption..It.essentially.

helps.your.body.consume.a.high.amount.of.

fats.by.retraining.your.body.to.switch.from.

using.carbohydrates.to.fat.and.ketones.for.your.

fuel.source24...This.diet.has.potential.benefits.

for.weight.loss,.health,.and.performance,.but.

as.with.all.diets,.you.should.consult.a.medical.

professional.to.discuss.your.best.options.

“When your body is in a fasted state, it is easier to burn fat during exercise.”

4.|.Will.Skipping.Breakfast.Slow.Down.My..Metabolism?

We’ve.all.heard.the.old.adage,.skipping.

meals.will.diminish.your.metabolic.rate.and.

cause.“boomerang.eating”.(binge.eating.

created.by.skipping.meals.resulting.in.an.

increase,.rather.than.a.decrease,.in.total.

calorie.intake)..It.turns.out,.new.studies.are.

proving.that.skipping.breakfast.does.not.

notably.change.the.total.calories.burned.

over.a.24.hour.period.9.While.calorie.

consumption.does.typically.increase.later.

in.the.day.for.people.who.skip.breakfast,.it.

does.not.typically.exceed.the.calories.they.

saved.by.not.eating.breakfast..

So,.the.good.news.for.everyone.is,.

skipping.breakfast.will.not.slow.down.

your.metabolism.forever..If.your.appetite.

isn’t.there.when.you.wake.up,.don’t.worry..

Incorporating.a.fasting.method.into.your.

diet.may.actually.make.it.easier.for.you.

to.reach.your.fitness.goals..As.long.as.

you.make.sure.you’re.getting.the.calories.

that.your.body.requires.later.in.the.day,.

you.don’t.need.to.force.a.meal.into.your.

morning.to.stay.healthy.

Do.I.Say.“Yes”.or.“No”.to.Breakfast?..|..12

5.|.Do.I.Say,.“Yes”.or.“No”.to.Breakfast?

To.eat.or.not.to.eat.that.is.the.question..Should.you.make.breakfast.part.of.your.daily.routine,.or.should.you.just.

get.up,.get.dressed.and.go?.The.first.step.to.answering.this.question.is.to.step.back.and.look.at.your.lifestyle..On.

the.one.hand,.a.healthy.breakfast.is.scientifically.proven.to.provide.you.with.a.boost.in.your.mental.and.athletic.

performance,.and.it.can.also.put.you.in.a.positive.frame.of.mind.first.thing.in.the.morning..Medical.conditions.

can.make.breakfast.a.daily.necessity.as.well..On.the.other.hand,.science.has.revealed.that.certain.health.and.

fitness.goals.can.be.more.easily.achieved.by.skipping.breakfast;.especially.if.you’re.one.of.those.lucky.people.

who.are.happy.with.your.weight..

Here.are.four.ways.to.experiment.with.your.daily.routine.to.determine.whether.you.should.say..

“yes“.or.“no”.to.breakfast:

1. See how the other half lives. Switch.things.up.and.try.skipping.or.adding.breakfast.to.your.day;.see.how.the.change.

makes.you.feel.and.function..

2. Mix it up a bit. Change.up.your.typical.first.meal.menu..Add.or.subtract.various.foods.and.pay.attention.

to.how.it.affects.your.body..

3. It’s a game of give and take. Try.experimenting.with.different.portion.sizes..Instead.of.consuming.a.full.500.or.600.

calorie.meal,.try.having.a.mid-morning.200.calorie.snack.instead..

4. Don’t be too quick to judge. Test.your.new.regimen.for.a.week..Keep.making.adjustments.until.you.find.a.plan.that.clicks.

with.your.life,.and.help.bring.you.closer.to.your.goals.

Take.a.look.at.your.health,.define.your.fitness.goals,.and.then.decide.if.breakfast.fits.into.your.day..As.always,.

consult.your.health.team.(including.doctors.and.trainers.if.you.have.them).to.help.with.the.customization.of.

your.meal.plan,.especially.if.you.have.pre-existing.conditions.or.dietary.restrictions..Once.you.have.the.right.

routine,.make.it.a.consistent.part.of.your.lifestyle.

Detour.SMART®.Edible.Information..|..13

“Switch things up and try skipping or adding breakfast to your day, see how the change makes you feel and function.”

Detour.SMART®.Edible.Information..|..14

6.|.Stay.On.Track

Making.healthy.choices.for.your.first.meal.of.your.

day.puts.you.on.the.right.track;.however,.it.will.never.

run.the.race.for.you..One.healthy.meal.followed.by.

a.day.of.indulgence.will.prevent.you.from.reaching.

your.goals..So,.if.you.find.yourself.getting.hungry.

throughout.your.day,.try.eating.a.healthy.snack.every.

2.hours..Small.snacks.that.have.the.right.proteins.can.

replenish.your.body.and.help.you.feel.satiated.for.an.

extended.period.of.time..If.you.have.a.“sweet.tooth,”.

try.eating.fruit.to.curb.the.temptation.of.indulging.

on.a.“not-so-healthy”.option..Resisting.sugars.for.

satiation.will.help.you.avoid.overeating.at.your.next.

meal..Remember,.if.you.want.to.avoid.setbacks,.and.

achieve.your.health.and.fitness.goals.ASAP,.there’s.

no.sugarcoating.it,.you.have.to.make.healthy.choices.

throughout.your.entire.day.to.ensure.all.of.your.hard.

work.toward.being.fit.and.healthy..

Quick Tip:.To.keep.your.metabolism.

fired.up.and.efficiently.processing.

essential.nutrients,.eat.healthy.

snacks.throughout.your.day.such.as:.

fruits,.vegetables,.nuts1.and.protein.

Additional.Benefit:.These.snacks.can.

help.keep.you.feeling.full.for.longer.

periods.of.time.

Stay.On.Track..|..15

However,.if.you.completely.deprive.yourself.of.one.of.your.favorite.foods.in.order.to.stick.to.a.diet,.you.may.

begin.to.resent.healthy.eating.and.fall.off.the.wagon.altogether..So,.as.you.start.to.get.closer.to.your.goals,.

don’t.be.afraid.to.reward.yourself.once.in.awhile.with.your.favorite.meal.or.dessert..Just.make.sure.that.you.

reward.yourself.in.moderation..If.you.reward.yourself.too.often,.or.if.you.celebrate.a.week.of.accomplishments.

with.a.weekend.of.sugar,.fried.foods.and.buttery.meals,.you’re.going.to.find.yourself.in.a.vicious.cycle.of.taking.

one.step.toward.your.health.goals.and.then.taking.one.step.back.Q

Here.are.some.final.tips.and.reminders.to.keep.you.on.track.to.making.better.choices.for.a.healthier.you:

1. Regardless of when you eat your first meal, make delicious,

high-quality nutrition the cornerstone of your menu.Include.at.least.two.of.the.following.options:.wholesome.protein,.fresh.fruits.&.vegetables,.

whole.grains..Food.with.these.qualities.will.nourish.your.body.and.help.you.feel.full.for.

longer.periods.of.time.

2. If you need a boost, consume caffeine, not sugar. Sugary.cereals,.pastries,.and.doughnuts.will.never.help.you.keep.your.diet.balanced..You’ll.

find.yourself.feeling.hungry.throughout.your.day.and.frequently.tempted.to.overeat.

3. Get into a routine. Consistency.is.key.to.developing.sound.habits.

4. If you’re crunched for time, grab some fruit and a

protein bar. Detour Smart Bars are a quick, easy way get a

healthy dose of protein and a boatload of nutrients. Another.option.is.to.meal.prep.the.night.before;.a.meal.like.overnight.oats.is.both.easy.to.

make.and.filling.

5. Exercise on a daily basis. Remember.to.hydrate.and.provide.yourself.with.adequate.nutrients.to.get.the.maximum.

benefits.from.your.exercise.efforts.

6. Practice makes perfect. Making.a.change.like.this.can.be.hard.at.first,.but.hang.in.there..It.takes.a.few.weeks.to.develop.a.

habit;.this.is.a.path.to.a.new.you.ick.tip:.To.keep.your.metabolism.fired.up.and.efficiently.processing.

essential.nutrients,.eat.healt

“Keep yourself satiated throughout the day by eating a healthy, protein-rich snack every 2 hours.”

7.|.Wrapping.It.Up.

Whether.your.goal.is.losing.weight,.packing.on.

muscle,.lowering.your.cholesterol,.or.maintaining.that.

sexy.physique.of.yours,.nutritional.balance.throughout.

your.day.is.your.secret.weapon..This.balance.begins.

with.your.first.meal.of.the.day,.whenever.that.may.

be!.There.is.no.universal.“yes”.or.“no”.answer.to.the.

question,.“is.breakfast.the.most.important.meal.of.the.

day?”..New.studies.have.proven.that.both.people.who.

eat.or.forego.breakfast.can.achieve.the.same.fitness.

goals..Science.shows.that.the.necessity.of.breakfast.

is.now.determined.by.a.combination.of.your.health,.

your.genetics,.and.fitness.goals..Nevertheless,.while.

there.may.not.be.a.universal.answer.to.how.breakfast.

fits.into.a.person’s.life,.there.are.two.universal.rules.to.

nutritional.balance:.

Everyone’s.health.responds.to.calorie.consumption.

and.calorie.restriction.in.different.ways..If.you.are.

trying.to.lose.weight.or.if.you’re.looking.for.a.solution.

for.weight.management,.you.should.always.consult.a.

licensed.dietitian.or.a.physician.to.discuss.the.options.

that.are.best.for.your.body..

The.question.is.no.longer,.“should.I.eat.breakfast?”..

The.question.is,.“how.does.the.first.meal.of.my.day.

fit.into.my.lifestyle?”..You.now.have.the.opportunity.

to.make.smarter.choices.whenever.you.find.yourself.

sitting.down.for.your.first.meal..Choices.that.will.help.

you.keep.a.nutritional.balance.in.your.life;.choices.that.

will.make.it.easier.for.you.to.reach.your.health.and.

fitness.goals..

Make.sure.to.stay.tuned.for.part.II.of.Edible.

Information,.our.next.ebook.all.about.macros!.You’ll.

learn.what.they.are.and.how.they.affect.your.body,.as.

well.as.ways.to.accurately.count.them..You’ll.discover.

new.do’s.and.don’ts.of.fats,.proteins.and.carbs,.so.you.

can.achieve.your.specific.health.and.fitness.goals.

Wrapping.It.Up..|..17

1.. Commit.to.a.meal.plan.that.. .

feeds.your.body’s.unique.needs..

2.. Make.sure.your.nutrition.is.

always.evolving.with.your.health.

“Make sure your nutrition is always evolving with your health.”

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