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00:14Breakfast is the most important meal of the day, yet it's one many people skip.
00:20Busy mornings, tight schedules make it easy to go without.
00:23But missing breakfast can affect one's focus, energy and overall health.
00:31The word breakfast literally means breaking the fast, refueling your body after hours without food during sleep.
00:39Registered dietician Miwa Elias of Empower Nutrition says,
00:43Your body needs that morning fuel to restore energy and support daily functions.
00:48Eating breakfast can help regulate metabolism, stabilize blood sugar and improve concentration throughout the day.
00:55She adds that for women of reproductive age, skipping breakfast may also affect hormones.
01:00What I find in my practice is women who habitually skip breakfast, it affects their thyroid function.
01:06So many women who may be diagnosed with hypothyroid and your thyroid actually controls your metabolism.
01:15So if that is being lowered, then your metabolic rate will be affected and that can affect weight gain.
01:24It also is known to affect our stress levels.
01:28So everyone when we wake up in the morning, but especially a highly stressed woman,
01:33our cortisol levels, which is the stress hormone, usually are highest when we first wake up.
01:39But when we eat breakfast, it kind of brings it down because we're reassuring the body that all is well.
01:45Elias says the effects of skipping breakfast are often overlooked.
01:48When we eat, our metabolism jump starts using energy to digest the food.
01:53This helps stabilize blood sugar and hormones, preserve muscle mass and reduce cravings.
01:58When you skip breakfast, it will affect your energy and your mood because you may be more prone to poor
02:06glucose control.
02:07So your blood sugar may drop and that leaves you feeling lethargic.
02:12But it also sets you up for the rest of the day to be looking for sugar because sugar is
02:17like quick fuel.
02:18So what makes a balanced breakfast?
02:21Some protein, some healthy carbohydrates, lots of fiber.
02:26So then you are setting yourself up for more balanced blood sugar throughout the day so that you can have
02:33a more steady energy level.
02:35She says balanced blood sugar also supports emotional well-being.
02:40When you have a balanced blood sugar, your mood will be more steady.
02:46Versus when you don't, you're more prone to anxiety, depression.
02:51And for busy working women, preparation is key as protein should be priority.
02:57So it can be simple things like, you know, boiling eggs the night before.
03:01So you just grab and go.
03:04So, you know, if you don't have, if you have to choose between protein and carbs, I would say choose
03:10the protein.
03:10Because what happens with most women is that, especially if you're not a big meat eater or meat lover,
03:17it's easy to not get enough protein throughout the day.
03:21Smoothies.
03:22I love smoothies.
03:24You want, you know, some fruits, some nuts, some source of protein, which could be like Greek yogurt.
03:31Protein powder, if you are, if that's your thing, it does make it more convenient as an easy way to
03:37get protein.
03:38Yogurt and nuts.
03:39That's also a really quick grab and go pack with you.
03:42And if you really must buy something, I will say my top choice would be a cappuccino from the doubles
03:51man.
03:52There's a popular saying, eating breakfast like a king, lunch like a queen, and dinner like a pauper.
03:58That's because your metabolism is more active during the day than at night.
04:03Overall, a balanced breakfast plays a key role in maintaining energy, mood, and overall health.
04:09I am Charlotte Kisto with tonight's Health Watch.
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