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Three Must Eat Breakfast Foods

June 3, 2019

 

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to actually eat breakfast again?

 

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 requires lots 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 favourite new “go-to” breakfasts.

 

Breakfast Food #1: Eggs

 

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

 

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin (our old friend, the fat storage hormone).

 

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 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.

 

Not the honey-roasted, “candied” nuts, sweetened nut/seed butters (who decided we needed to add sugar to peanut butter/? Who???), 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. The important bit is to make sure it actually is just a small handful, no more.

 

If you’re a smoothie-lover, then it’s to add a spoonful of nut/seed butter into your morning breakfast smoothie. It’ll keep you fuller for longer because of the essential fats and protein nuts & seeds contain/

 

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy 😊

 

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 – sometimes we just need to think outside the ‘English Breakfast’ box…

 

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

 

Here is a delicious recipe for a veggie omelette for you to try (and customize) for your next breakfast.

 

Do you struggle with breaksfast? Head over to my free Facebook Group, The Transformation Vibe where you’ll find loads of tips about food, nutrition, mindset and life 😊 http://bit.ly/transformationvibegroup

 

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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