Do you know why your mother says “Don’t skip breakfast”?
Do you know why we call the morning food, breakfast?
Yes, it is breaking the fast. Breakfast provides body and brain with fuel after an overnight fast.
Without breakfast, you are effectively running on empty, like trying to start your car without fuel.
Today I am going to discuss 3 of my favorite and very simple breakfast meal you must consider adding to your diet.
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.
This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.
So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”. (Click the link here explaining 5 cholesterol myths)
Egg whites are mostly protein while the yolks are the real nutritional powerhouses.
Those yolks contain vitamins, minerals, antioxidants, and healthy fats. This is the reason I recommend my client’s whole egg.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.
It’s the oxidized cholesterol that’s heart unhealthy.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
You won’t be fooled by “candied” nuts, sweetened nut/seed butter or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter in your morning breakfast smoothie.
Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.
You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.
You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
Serves 1
1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated onion or zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric
Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred, Aluminium is ok).
In the meantime grab a bowl and mix all your veggies, spices and salt together first and finally beat the egg(s) and mix all once again.
Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into the pan and lightly fry the eggs without stirring.
When the bottom is lightly done flip over in one side and cook until white is no longer runny.
Serve & Enjoy!
Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato.
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To Your Success,
Coach Jobi
References:
http://www.precisionnutrition.com/eggs-worse-than-fast-food
http://www.precisionnutrition.com/encyclopedia/food/eggs/
https://authoritynutrition.com/eating-healthy-eggs/
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/
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