If you want to change your life, you must make a change DAILY.I’m in high school waking up to my Ma’s gentle (yet INSISTENT) “Guys, time to get up!” I push it ’till the last minute, then fall out of bed, shower and run to the bus that is about to leave. Breakfast? What for? “It’s the most important meal of the day,” the nerdy sophomore tells me. An eye roll is the only response that deserves.Back in the olden days when people got up with the sun to work the land and didn’t return till noon-ish, breakfast was a must. Without it, people would keel over and die from lack of fuel needed for the physical labor.Since we now get up with our alarm clock’s version of a tibetan bell, then proceed to run out the door, people have discarded the whole “breakfast importance” as outdated and unnecessary, believing a cup of coffee will do the trick.My clients say: “I’m not hungry when I wake up, and you’re always saying not to eat unless you are hungry.” Ok, yes—HOWEVER, if you’re not hungry in the morning this is probably the result of some lifestyle choices that may need adjusting, in which case send me an email and we will sort that out.In the meantime, here is WHY breakfast is THE most important meal:1. It sets the tone for the entire day. If you spike your blood sugar first thing with toast, a bagel, coffee, sugary cereals or yogurt (yes most yogurts have as much sugar as ice cream), you are setting yourself up for cravings, afternoon munchies, mood swings, brain fog and energy drops.2. By not eating breakfast, you freak your body out making it think you are starving and will never eat again. This causes it to slow your metabolism in order to save the precious little fuel you do have. It holds onto the stored fat for dear life as you’ve told it you’re in an energy drought. Then you show up at the next meal starving and over-calculate how much food you eat (in other words, you stuff yourself!).3. The quality and quantity are crucial.Basic Rules for Choosing Breakfast:(A) FIBER: Filling without being fattening—whole grains, veggies, nuts and fruit.(B) CLEAN PROTEIN: You know what it feels like when you wake up to an inbox full of emergency emails and your kids are screaming for attention, aka heavy workload? Don’t do that to your body. It’s the first meal of the day. You want to slowly get your digestive system going by choosing easier proteins for it to process. Veggies are the best options. Post workout, try nut butters or eggs (if you’re not vegan).(C) EAT AND EAT ENOUGH: When you don’t eat, you slow the production of Leptin, your appetite-controlling hormone, which sets you up for a binge-fest. Skipping breakfast or not eating enough has the same effect. Make sure you walk away from the table (yes, you should sit at a table not behind a steering wheel) satisfied, but not stuffed.I always do a Breakfast Experiment with my clients to find out which foods make their individual bodies thrive. This alone has led to clients developing healthy habits and reaching their target weight.My breakfast choices vary, but the mainstays are baked apples, kale smoothies, cooked oats with cinnamon, cardamom, tumeric, ginger and coconut oil, and sprouted grain toast with avocado and veggies.Need help? Email me!