Humans are complex creatures. We've got goals, ambitions, worries, stresses; we're separated from animals by our use of complex reasoning and introspection. To manage all of those day-to-day functions, we have to eat — but not 'just eat.' The fuel we put into our bodies determines how we feel and perform throughout the day. While a complete and well-balanced breakfast isn't always feasible, there are ways to get the nutrients your body needs to feel and function at its best, even when it's not convenient. One way to make sure your productivity stays at a high level is by upping your daily fiber intake.
The Role of Fiber for Energy Balance
Starting with the foundational meal of the day, this is where we can make the most impact on our body's energy levels. When we wake up, assuming we've gotten a good amount of sleep, we've been fasting for 10-12 hours. Our digestion has done most of the work that it's going to do, and our bodies are thinking about where that next meal is coming from. Our blood sugar is stable but low, and the energy we need to really get moving hasn't come yet.
Since the first thing that we eat in the morning sets the tone for the rest of the day — both nutritionally and performance-wise — it's important that we choose foods that deliver a balanced nutritional profile. A good mix of proteins and complex carbohydrates is usually best to break our sleeping fast since they take longer to break down and won't cause superficial energy spikes.
We know protein is good for us since it contains essential amino acids that are needed for repairing and replenishing our muscles. Complex carbs are great because they still cause a rise in blood sugar levels, but not as high or with the rapid depletion of simple carbs. Because they contain fiber, the total digestive breakdown is much slower which allows our bodies to utilize that energy for longer periods of time without feeling hungry again. And the reason we don't feel hungry again is partly because of the sustained levels of glucose in our bloodstream.
A Fiberific Breakfast
The best breakfast you can eat is one that's both balanced and tasty. After all, it doesn't matter how healthy something is if you're not willing to eat it. To get you started, there's one staple item you're likely already enjoying. It's the one, the only...
We know, bread is the greatest thing since sliced bre... err, nevermind. We commonly use white bread for toast or breakfast sandwiches; visit any grocery store and you're sure to see a large amount of white bread that is high in refined sugars. There are several alternatives to the now-normal white bread that are both lower in total calories while being better overall nutritional options. One of those options is Ezekiel bread.
Ezekiel bread is one of the healthiest types of bread that you can eat. One slice contains four grams of protein and three grams of fiber at only 80 calories. Because Ezekiel bread is highly perishable due to its lack of preservatives, we recommend keeping your stash in the freezer until you're ready to enjoy. Place a wide-sliced orange on top of one slice with a nice proportionate amount of cottage cheese for a seriously powerful dose of breakfast fuel.
Note: As much as we love Ezekiel bread, it is not gluten-free.
Another great choice for bread is rye. Rye bread, like Ezekial, is a great source of both protein and fiber at four grams and 3 grams per slice respectively. Rye has also been shown to have less of an impact on your body's blood sugar than wheat bread. And at only 60 calories, it's also easy on the waistline!
Energy That Lasts
The power to get stuff done is greatly aided by your fiber intake, even if we may not realize it. The slower rate of digestion combined with more stable glucose levels will leave you feeling less hungry for longer. Becoming conscious of your total fiber intake can take some practice and even requires some due diligence to detect inferior foods masquerading as "good for you."
When in doubt, always check the label. And when you're in a rush or just want something that's quick, tasty, and a good source of fiber, check out The Complete Cookie® and The Complete Cookie-Fied Bar™.