Many of us are acutely aware of the minefield that is the working day, and how difficult it can be at times to eat healthily and consciously so as to stay alert and perform at our best at work. How can we possibly give ourselves the best chance of climbing the corporate ladder if we're lacking in energy? Well, it has been found by the International Labour Office in Geneva that many company bosses have got to where they are because they ate their way to the top - health consciously.

Breakfast literally means "breaking the fast" where we eat for the first time after 6 to 10 hours of fasting, and it is one meal where we can really make a difference and give ourselves a positive energy boost for the entire day. To this end it is so important that this vital meal is not overlooked - ever!

Breakfast Do's!

PROTEIN.... is the very best thing you can give yourself in the morning as it enhances brain activity, concentration and clarity. Protein can be found in meat, fish, eggs and dairy products, which gives us a wide range of options to incorporate into our first meal of the day. The topic is debated, but some say that protein should be eaten first before anything else- that way, the amino acids present in protein have time to reach the brain. Then complex carbohydrates should be introduced as these contribute to the "activating" effect that amino acids have on the brain.

COMPLEX CARBOHYDRATES...will help sustain a good energy level further into the morning as the sugars it contains are slow-releasing and are low on the glycaemic index. Complex carbs can be found in porridge (ref "porridge oats heart healthy" & "scottish porridge oats go mobile" articles), muesli, granary and rye bread, however it is important make sure these are the wholegrain versions rather than refined.

WHOLEGRAIN....foods keep two important components of the grain intact- the bran, or the outer "shell", and the germ, the nutrient rich inner part. When grains are refined and whitened, these two vital parts are eradicated, leaving only the the starchy part which is not as rich in nutrients. Wholegrains boast a whole range of major nutrients, such as proteins, B vitamins, minerals and fibre, thus it's important to always include whole grain rich foods in the mornings to start your day well.
Dr Beckie Lang from the MRC Human Nutrition Research Institute states that: "Evidence has shown that people who eat whole grains on a regular basis reduce their risk of suffering from heart disease, diabetes and certain cancers by up to 30%."

FRUIT: Eating fruit that's brightly or deeply-coloured is a great way to take in vitamins, minerals and antioxidants that can boost your energy, improve your mood and help your body's functioning. Blueberries, strawberries are both high in the antioxidant anthocyanin which helps protect cell structures in the body and prevent oxygen damage in organ systems. Indeed it is this substance that gives the berries their bright colours. They are also rich in vitamin C, fibre and vitamin E – so go ahead and add some berries to your porridge in the morning!

Breakfast Don'ts!

SUGAR : Consuming quick-releasing sugars in the morning means that we are putting ourselves on an internal rollercoaster for the entire day, meaning that we will experience dramatic highs thanks to the sugar rush and, soon after, a massive slump in energy. This is where we find ourselves slumped over the desk, energy-less and craving more sugar-rich foods! Instead look for foods that are low on the glycaemic index. This index is an indication of how fast our bodies will absorb sugar in foods, thus anything that has a low glycaemic index will not cause a nasty hike in energy which will be followed by a sharp fall – as would happen with something like a chocolate bar which has a high glycaemic index.

CAFFEINE : If you wish to be relaxed, calm and controlled first thing in the morning, caffeine is something to steer clear of. It has been proven that caffeine present in coffee, tea and chocolate increases blood pressure and the resting heart rate. In addition to this, caffeine stimulates the secretion of stress hormones, which is the last thing you need before that all-important 9 o'clock meeting!

SATURATED FAT.... can leave you feeling bogged down and heavy at any time of the day, so it's best to leave it best alone in the mornings. Cooked breakfasts can be easily low in saturated fat (see the recipe below!), but it's better to opt for unsaturated fats which are altogether lighter, healthier, and will help to lower cholesterol levels. These can be found in avocadoes, or nuts and seeds which can easily be added to cereal.

SKIPPING : Many people skip breakfast, however it has been proven that those who eat in the mornings have much more energy and burn more calories throughout the day. In addition to having more energy, this also means people who eat breakfast find it easier to maintain a healthy weight, or even lose weight more effectively. Those who don't eat in the mornings are left feeling hungry and tired and, more often than not, will actually consume more calories. However, if you find it hard to stomach more than a fruit juice, it's better than nothing and will help to sustain your energy level further into the morning which is the main goal. (Ref "skip breakfast and pile on the pounds" article)

Top Breakfast Ideas

With all this in mind, find below a few delicious breakfast ideas to kick start your new healthier working day, and the bonus is that they don't take too long to make:

Scrambled eggs or tofu
Add some onions, green peppers or other veggies, maybe some garlic powder, and black pepper, stir-fry with a little olive oil to give your body some great omega-3 fatty acids. Eat with whole-grain toast. Fast and delicious.

Fresh berries, yoghurt, muesli.
Be aware that fat-free yoghurts often have more sugar than low-fat ones, and you definitely don't want to be taking in refined sugar. Fruits that are deeply or brightly coloured usually have great antioxidant qualities- blueberries and strawberries are two good examples of this. So, cut up some berries or other fruits, add some healthy wholegrain muesli and mix it all together! Make sure that the muesli is not too sugary, or high in fat, as fat cause sluggishness due to the long time it takes to digest in our stomachs.

Traditional cooked breakfast
It's true that you can have a healthy cooked breakfast and it's actually a brilliant way to take in protein in the mornings. To take away the heaviness of the fat, grill bacon and sausages and remove any fat. Eggs are an excellent source of calcium and iron which both help with energy levels – the healthiest way to cook them is to boil or poach them. Tomatoes, onions and any other vegetables could be grilled or fried with a little olive oil. Put it all with some wholegrain toast and you'll be full for absolutely hours!