THREE MUST EAT BREAKFAST FOODS

 

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating 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 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 favourite 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”.

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.

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 butters, 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 into your morning breakfast smoothie.

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.

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: Veggie Omelet

Serves 1

Ingredients
  • 1 teaspoon coconut oil
  • 1 or 2 eggs (how hungry are you?)
  • ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
  • dash salt, pepper and/or turmeric
Preparation
  • Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
  • In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
  • Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into 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 favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

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/
Photo by Daria Shevtsova from Pexels

 

THEY ARE SWEET ENOUGH

At A Green Unicorn we are launching an awareness campaign called TheyAreSweetEnough to promote awareness and help parents to display healthy behaviors to their children at home.

Experts at the World Health Organization estimate that there are over 41 million overweight children who are under the age of 5. Research shows that overweight and obese children are more likely to stay obese into adulthood.

According to research published in the Journal of Family Medicine and Primary Care, “Childhood Obesity can profoundly affect children’s physical health, social and emotional well-being, and self esteem. It is also associated with poor academic performance and a lower quality of life experienced by the child.”

Did you know that obese children often consume larger food portions but eat fewer fruits and vegetables from an early age?

Research shows that the obesity rates have increased in parallel with increasing portion sizes. When you “supersize” your meal at a fast food joint, you are told that you’re saving money — basically, getting more for your buck. But you’re also consuming a lot more calories than your body needs, or can use, for energy.

Childhood Obesity stems from the consumption of empty calories, which supply little or no nutritional value. So, children are overfed and under-nourished.

With the increasing of portion sizes, young adults are unaware of what appropriate portions look like anymore.

Skipping breakfast can actually lead to weight gain. Studies indicate that regular breakfast consumption will reduce the risk of childhood obesity and improve a child’s physical activity behaviors. Without a proper breakfast, children and adolescents will feel fatigued. They will be less likely to engage in physical activity that burns calories.

A Healthy Breakfast contains protein, fiber, healthy fats and antioxidants. Avoid serving children foods that are processed and contain added sugars, like cereals marketed to children.

I know that sometimes we just ran out of ideas and get bored of having the same plain breakfast. Well, it doesn’t have to be like that anymore, go to my Freebies and donwload some of my breakfast recipes for your kids.

Sources: World Health Organization; J Family Med Prim Care: “Childhood obesity: causes and consequences”; www.draxe.com