One of my fav authors, Dr. Don Colbert, has often been quoted as saying that we should eat breakfast as a king :) After all, it is the fuel for the majority of our activities during the day.
So, what types of food do YOU typically enjoy for breakfast??
One of the biggest changes I've made since studying nutrition is what we typically eat for breakfast. That doesn't mean we never enjoy a nice breakfast buffet (usually when we travel), or a bowl of cereal (focusing though on adequate fibre & protein levels...more on that in a minute), but more often that not I have a few fav dishes I love to share with my family :)
So here are my TOP TEN BREAKFAST TIPS! Hopefully some will apply to your home & you can instantly improve the nutritional status of your diet. A few small changes can actually go a long way...
1) Whatever you eat, make sure to include PROTEIN at breakfast!
Protein is a good way to keep blood sugar levels stable throughout your morning. Examples are: eggs, high protein cereals, organic peanut butter on bread of choice, protein powder in smoothies, raw nuts or seeds
Ano fav choice for my breakfast is the tasty omelette, or even just a few eggs lightly cooked in butter (or coconut oil). Eggs are a great source of protein and contain all the necessary amino acids! The fat in butter & coconut oil, although keeping it limited, contains many important fatty acids that are vital for the body. Certainly butter is better than the man-made margarine which I try to avoid! Eggs can be lightly topped with a bit of cheese, or salsa if you wish keep a lower fat content. Fresh veggies on the side are another option if you wish to incorporate more antioxidants & vitamins.
.......sometimes I start my day with something as simple as a yummy SALAD!
I usually choose a box of green mix (higher nutrient content than the usual romaine or iceberg lettuce) and top it with some natural dressing: like extra virgin olive oil with apple cider vinegar for example. Also, I incorporate some protein in keeping with principle one. Maybe some hemp hearts sprinkled on top. Or a hard-boiled egg sliced on top. Raw almonds. Cheese. You get the picture! Lots of possibilities as you let your imagination run wild & absolutely deelish, once your taste buds get used to it :)
Ano place you can get creative. The only thing I don't recommend is buying yogurt with all those fillers: added sugars and fruit. Nope, I think it is a better choice to buy the plain stuff and that way you can control what you add. The greek yogurt is gaining in popularity due to its higher protein content. Great for those trying to lose weight. I also like to purchase Balkan types, organic types (usually when on sale!) and basically anything that has like 2-3 ingredients: milk solids, bacteria, or milk proteins. I try to stay away from anything with skim milk powders myself.
Then you can have fun with your additions! Fruit. Chia seeds. Hemp hearts. Seeds. Nuts. Ground flax seeds.
I'm getting hungry already :)
7) A piece of BREAD, just NOT your typical kind!
Now, I'm not a big fan of using lots of bread products cuz most of them are highly processed & very difficult to digest. However, I'm realistic in that it's very hard to NEVER use bread products for breakfast.
So it you're going to enjoy a piece of bread here are my top recommendations:
-try to look for breads made the 'old-fashioned' way such as sour doughs & yeast-free ones. They usually have a harder, thicker substance to them. They're not white and fluffy I'll tell you that!
-another fav type of mine: sprouted types. These have the grains pre-treated for you, and in case you didn't know, that's great news! Makes for easier digestibility and absorption of their vital nutrients.
-if gluten is a problem then try other types of grains. There are many varieties available at your local health food store, and even some mainstream grocery chains. Just again, no white fluffy stuff here either!
Top with organic almond butter for a royal treat! (and to include your protein)
8) Trail Mix with a side of fruit!
This one is great if you're on the go & can't really afford to spend time in the kitchen. I don't recommend pre-made trail mix as I've found most of them contain sugars and hydrogenated oils. Simply purchase a mix of raw seeds, and nuts (these can be roasted if you prefer), and add some organic raisins or other dried fruits. I like to have a piece of fresh fruit for antioxidants :)
9) Homemade power muffins!
Another option for those on-the-go, and can be just as nutritious as some of our other options. The key is in the QUALITY of the ingredients you use.
Basically you have 2 options: to modify an old favourite recipe of yours OR to find one that uses nutrient-dense ingredients. I have personally used recipes from: "The Maker's Diet" by Jordan Rubin & "Nourishing Traditions" by Sally Fallon. Also, if you google The Weston Price Foundation you will find loads of research on healthy eating plus recipe pages.
*If you modify your fav recipe try these tips--> change the flour to spelt, kamut, or a gluten-free flour option; incorporate protein either by adding a powder that you can bake with or chopped up nuts, or increasing the egg content; lower sugar content; add fibre by simply sprinkling in some ground up flax seed!
10) I saved the best for last! The SMOOTHIE!!!
This one is my fav & the most versatile. You can literally add ANYthing & EVERYthing in your smoothie.
Here are some suggestions-->
-make sure to include protein of some sort (my favs are to use a powder OR some hemp hearts)
-include some healthy fats such as omega 3's (my favs are fish, cod liver, or flax seed oil)
-include some antioxidants (my favs are berries, mangos, banana, greens powder or even fresh greens salad mix) ***if you have a juicer use it to juice your fav veggies & then ADD it to your smoothie
-then use your imagination!!!
There you have it! Ten tips or meal ideas to help you weave your way through the BEST meal of the day. Happy eating :)
***If you have any FAV smoothie recipes you'd like to share, please post them in the comments section. I'd love for us to be able to share with one another.
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