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Planning Healthy Breakfasts That Are Fast, Easy and Nutritious
Cereal with milk. This is the breakfast of choice for many people since childhood. The dairy industry has been telling us that ‘Milk is good for you’ for years, and cereal boxes have messages stating that what’s inside is ‘fortified’ with vitamins and minerals. It seems like a logical choice, if you buy into all that.
Well, I don’t. I avoid dairy products because I think they are meant for baby cows. I also don’t eat anything from cardboard boxes, cans or wrappers because these processed foods contain additives and preservatives. So, since cereal with milk is out of the question, it’s no surprise that I’m always asked about breakfast ideas.
Before I get to the idea for the first meal of the day I thought I’d be honest about my opinion about breakfast in general: I don’t think it’s really necessary. You might think this is crazy advice because we’ve been told over and over again that breakfast is really important, but hear this out.
I live in a culture where eating is usually done late at night, sometimes until 11:00 p.m. This has the effect of delaying hunger the next day, so I don’t eat right after waking up because I’m not hungry. For those who read blogs and articles, they know the first advice about dieting: ‘Eat when you’re hungry, stop when you’re full, and the rest will fall into place’. I personally think that it ignores the signals given by the body and burdens the digestive system when it is not ready to accept another meal.
To better illustrate my point, let me give you my personal experience of this. After hitting a plateau a while ago, I decided to abandon all dogma about eating breakfast, and start eating my first meal around 2-3pm. This has the effect of allowing my digestive system to remove all previous food and allowing for a small daily detox. My skin has cleared up a lot, my mind is clearer, and I’ve lost a lot of water and fat in the process. So for me, it was a natural choice to avoid breakfast because of all the benefits I experienced.
I don’t think it’s the act of avoiding breakfast that brings all these benefits, but the fact that I allow a fasting period of 14-16 hours to pass between the meal time of the previous day and now. This is called ‘Intermittent Fasting’, and is a new style of eating that is now being embraced by bodybuilders and athletes. There is information on the internet about all kinds of fasting, and I will definitely expand on this topic in the future.
Let’s go back to the original point of this article. Say you eat dinner at 6pm every day… logically you will wake up hungry every morning so you need to eat something. It should not be too heavy, and should contain some good carbohydrates for energy, and protein to slow absorption. Here is a list of three foods to choose from:
Protein: eggs, almonds (+ almond butter), tahini, walnuts
Complex carbohydrates: whole wheat pitas, rye crackers, oatmeal, whole wheat bread
Fruits/Vegetables: tomatoes, spinach, blueberries, grapefruit, oranges, melons, apples, grapes, strawberries, watermelon, pears
A good breakfast will include a value-sized portion of one food from each list, or enough to fill you up without putting pressure on your stomach. Some good ideas include:
(a) Spinach omelette with melon
(b) Almonds, oatmeal and strawberries
(c) Boiled eggs, tomatoes, olives and wheat bread
(d) Chopped walnuts, apples and oatmeal with a little cinnamon
(e) Chopped pears topped with tahini and rye crisps
(f) Apple slices topped with almond butter and whole wheat toast
(g) Omelet, blueberries, strawberries and whole grain toast
For those who cannot live without dairy products, you can add yogurt to the list of proteins for another combination. Note that this list is not exhaustive, so as a guide you should choose locally grown and fresh foods, buy organic wherever possible.
If you find that you are hungry after a meal, adjust your portions so that you get more from the protein list. In addition, if you find that you do not have much energy you can add other fruits.
Before I conclude, I thought I’d make a point about the ‘ravenous’ feeling you can feel when you wake up. If you finish your meal the night before with a very sweet treat (like an ice cream sundae), your insulin levels will rise and fall as you sleep, leading to abnormal hunger when you wake up, which may be the result of dehydration. You may find that your hunger is more manageable if you avoid these foods, saving them for special occasions.
Managing blood sugar is key to managing hunger and eating when your body really needs nutrients. But, that’s another topic for another day, so stay tuned.
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