Breakfast is often talked about as the “the most important meal of the day”! Corporate Catering Services agree, but for very different reasons! The most important aspect about breakfast is what you don’t eat. Our food choices should be based on our health goals. When people wish to be healthier, lose weight or live life with more vitality, most fail after a few weeks, as they are eating the wrong foods. Breakfast is where most people fail.
If you read our previous blog on Good Fats v Bad Fats, you now know where to find the good fats and the bad fats! You may also be aware that cereal and pastries are perhaps the worst way to start your day as they can create such havoc for your health and hormones.
Nutritionists are constantly talking about the complex symphony of hormones, if one instrument of the orchestra is out of tune, the whole musical piece is destroyed. Same things happen with our hormones.
Insulin the key player when it comes to body fat and inflammation, once you eat something high in carbohydrate you immediately spike your blood sugar sending insulin levels sky high. Your digestive system becomes compromised as these foods aren’t always recognised by the system which can lead to levels of inflammation in the gut and harmful proteins [found in these foods] can enter your blood stream!
What should you eat in the morning?
Good nutrition is not complicated, it simply means eating to ensure you are obtaining adequate nutrients and choosing foods that are in alignment with your health and fitness goals.
There is some controversy over if a person should be eating multiple meals i.e. little and often or keeping it to three square meals max.
Learning how to eat to keep your blood sugar levels in check is one of the greatest gifts a nutritionist can offer clients. Balancing blood sugars simply means having a combination of fats and protein with a little complex carbohydrate. Good quality fats help fill us up and has virtually no effect on blood sugars, proteins also but to a lesser degree, as excess protein can too create a rise in blood glucose levels. But learning more about blood glucose levels and reducing carb load will keep our cravings at bay, which is turn means overeating is less likely and a healthy weight can be maintained and we will feel far healthier and satisfied.
Our consultant nutritionist, Maev Creaven’s Examples of Healthy Breakfasts:
- Egg muffins [recipe included]
- Scrambled eggs with Paleo banana bread [recipe included]
- Omelette with rocket salad
- Courgette Pancakes
- Buckwheat pancakes
- Smoothie [70% vegetables]
- Smoked Salmon stuffed with avocado and rocket
- Coconut Chia Pudding
Morning Egg Muffins
- fresh baby spinach, cooked
- 4 whole large eggs
- 1 medium onion
- 2 tblsp finely chopped parsley
- 2 tblsp chia seeds
- ¼ tsp sea salt
- ¼ tsp freshly ground white pepper
- Preheat oven to 180C / 350F
- In a medium bowl, whisk eggs with egg whites. Add remaining ingredients; mix well to combine
- Prepare a muffin tin with little coconut / olive oil. Pour egg mixture evenly into cups
- Bake for 30mins or until set. Remove from oven, set aside to cool
- Serve warm or place in fridge until ready.
- Tip: add melted butter to the egg mix for extra fluff
Paleo Banana Bread [Grain Free]
Who said you can’t enjoy banana bread anymore now that you follow a Paleo diet? Enjoy with moderation because it’s still high in nuts and fruit.
- 1 cup almond butter
- 1 cup almond flour
- 3 ripe bananas
- 2 eggs
- 1 tsp baking powder
- 1 tsp baking soda
- Preheat your oven to 180C / 350F
- Mash the bananas with a fork in a bowl and add the almond butter, almond flour and eggs.
- Combine everything.
- Add the baking powder and baking soda and combine well.
- Form a loaf in a baking pan and place in the preheated oven for about 35 to 40 minutes, until a knief inserted in the middle comes out clean.