The Benefits of eating a healthy breakfast was recognized since very long time! Why otherwise would our parent or grandparent encourage us to eat before we get out. Even if in those times there was far less of a variety of foods to choose from. Yes we have too much now but we eat little, we eat little to nourish ourselves. If we do eat, its breakfast on the go style and yes we all do it. But it is time we change and start eating for nutrition otherwise we will have to stop somewhere and it might be too late. Consider the Benefits of eating a healthy breakfast.
Because it is the start of the day what we eat for breakfast impacts our whole day and how we will feel. Eating breakfast with protein starts the process of stabilizing our blood sugar, we have all suffered in one way or another by ignoring this simple fact. Grumpy, sleepiness and tiredness we’ve been there. Some of us aren’t hungry in the morning, some have no time and the pitfall 2 hours later is head ache, low energy and low mood. Breakfast’s name comes from breaking the overnight fast-providing the body with fuel to get it going for the day. Skipping the most important meal of the day sets the scene for fluctuating blood-sugar levels. So always have breakfast.
A normal chemically balanced body uses hunger as cue to tell you that it needs fuel but people who are sugar sensitive usually do not live in a state of chemical balance. In this case you don’t get the physiological cues to eat that other people get. It’s a long time from dinner to breakfast and every body needs food after a period of time.
If you don’t feel hungry in the morning it’s because your ‘hunger thermostat’ is not working. Not eating also creates stress in the body, which thinks it is starving because of the long interval without food. So your body releases beta-endorphin that make you feel lean and mean and focused. Don’t be so excited! This high lasts for a little while until you crash and burn. If you add caffeine to the mix it only gets more intense. Shocked you coffee lovers?
Once you start a routine of eating your breakfast in the morning you’ll find yourself getting hungry in the mornings, this is a good sign. It means your body is regaining its chemical balance. Having breakfast always makes us feel better straight away. Take it slow but this is not the biggest challenge of your life, at the end of the day (actually the start of the day) you are only trying to eat breakfast. Look around and find some interesting breakfast options to boost your enthusiasm.
Kathleen from Radiant recovery suggest we eat within an hour of waking up. If you don’t have time in the first hour for your sit down balanced breakfast then just make something that you can have first. It can be creative and made the night before like this Chia Pudding full of fiber and omega-3 to give you that boosts of energy. Top it up with whatever fruits you have on that day or vary it with a few different fruits to refill those anti-oxidant properties. Have a banana or some porridge. Even just have one of the healthier breakfast cereals topped up with seeds, nuts and fruit.
Whatever you eat, make sure there is some protein and a complex carb like whole-grain bread, oatmeal or a whole grain bagel. But start by getting into the habit of eating breakfast first then take a look at getting the right amount of protein for your body.
Kathleen couldn’t have put if more clearly : To calculate the protein you need, take your weight in pounds, let’s say you’re 180 lb. Divide that number in half to calculate the total amount of grams of protein you want to have each day, so 90g. Have about a third of that at each meal, that’s 30 grams in our example.
Breakfast is linked to too many Health Benefits. A good healthy breakfast as opposed to croissants, doughnuts or any other indulgent food can help us with a more nutritionally complete diet, higher in nutrients, vitamins and minerals. Breakfast lowers cholesterol, It improves concentration plus it gives strength and endurance to engage in physical activities.
Eating Breakfast can also reduce hunger throughout the day and help people make better choices at other meals.
Eat Lean Protein, a traditional breakfast of eggs may be one of the best ways to get your morning protein, they contain some of the highest-quality protein.
In order to maintain even blood sugar levels, we need a full range of nutrients, which are best obtained from a varied, balanced diet. The following nutrients are particularly important:
Protein: Dairy products, eggs, fish, meat, poultry, soya
Magnesium: Almonds, fish, green leafy vegetables, molasses, nuts, soya beans, sunflower seeds,wheatgerm
Chromium: Beef, brewer’s yeast, chicken eggs, fish, fruit, milk products, potatoes, whole grains
Vitamin B1: Beef Kidney and liver, brewer’s yeast,chickpeas, kidney beans, pork, rice bran, salmon, soya beans, sunflower seeds, wheatgerm, wholegrain wheat and rye
Vitamin B2: Almonds, brewer’s yeast, cheese, chicken, wheatgerm
Vitamin B3: Beef liver, brewer’s yeast, cheese, sunflower seeds, turkey
Vitamin B5: Blue cheese, brewer’s yeast, corn, eggs, lentils, liver, lobster, meats, peanuts, peas, soya beans, sunflower seeds, wheat germ, whole grains
Vitamin C: Blackcurrants, broccoli, brussels sprouts, cabbage, grapefruit, green peppers,guava, kale, lemons, oranges, papaya, potatoes, spinach, strawberries, tomatoes, watercress
Vanadium: Buckwheat, fish, mushrooms, parsley, shellfish, soya
Manganese: Barley, buckwheat, dried fruit, green leafy vegetables, nuts, oats, seaweed, whole grain
Here is a simple bonus recipe for my Spelt flour Banana and Seeds Muffins. They are perfect for breakfast on the run with enough nutrients to keep you going till you sit down for a more nutritious and balance breakfast. Around 14 of these mini muffins made in less than 30 minutes. Enjoy!
No Sugar, No Butter Healthy Breakfast Muffins
Prep Time: 15 minutes
Cook Time: 12 minutes
Number of servings: 14
1 cup spelt flour
2 big ripe bananas
7 almonds cut into pieces
1 table spoon of pumpkin seeds
1 flax egg ( 2 table spoons of flax seeds mixed in 2 table spoons of water and let it sit for about 10 minutes)
1/2 tea spoon of brewer's yeast
Few drops of water if required
- Use a fork to mash the bananas.
- Mix the flax eggs with the mashed bananas
- Add the flour and all the other dry ingredients to the mixture and combine into a wet dough
- Set the mini cup cake maker on.
- Layer the cup cake cases into the cup cake maker
- Fill the cases and set them to cook for between 10 to 12 minutes.