BREAKFAST: The “kick start” of Energy
“Life without the right breakfast is a craving moody affair”
Don’t skip it! It’s the most important meal of the day. Breakfast means "to break a fast," and you can’t shift into full gear without it. Having a small, incomplete or no breakfast is an energy disaster.
The right breakfast helps to stabilize energy, metabolism, weight, sugar levels, mental clarity, moods and depression and prevents cravings and bingeing mid morning or mid afternoon.
Eat breakfast like a king and have energy to burn and dine like a pauper so you don’t have energy stored as fat. Load the front end of your day so you can unload the back end. It’s the path way to high metabolism (your food and fat burning rate) and comfortable weight loss and maintenance.
Breakfast needs to have enough protein (based on your ideal lean body weight for your age and activity level), be packed full of vitamins and minerals from fruit or vegetable, whole meal carbohydrates and some fat or oil.
RedHOT Energy boosting Breakfast Tips: So you don’t start craving or feel like taking an afternoon nap:
Get up a bit earlier so you have time to prepare and eat an energy packed breakfast.
Plan ahead; cut up fruit the night before to add to whole grain cereal or smoothie.
Eat a combination of protein, fruit and/ or vegetable, complex carbohydrate and essential fats and oils.
Whip up an energy packed smoothie with a mix of a quality protein powder, fruit, berries, nuts, seeds, almond, soy or other milk, low fat yogurt etc and Enjoy!
Cook some porridge or soak your oats for a bircher style muesli overnight in water or milk, or almond, oat or rice milk (if you have a dairy intolerance), to save time cooking them and add fruit, nuts and seeds, and yoghurt in the morning.
Boil, poach, omelette (see below for a great recipe) or scramble 2+ eggs and have on whole meal toast with a light avocado spread and a sprinkle of sea salt.
Sprinkle ground flaxseeds (or sunflower seeds, or pumpkin seeds) on top of yogurt and cereal or add to a smoothie
Eat chia seeds. Used by the Aztecs for their energy-boosting qualities, you can add these little seeds in all kinds of snacks and recipes. Chia is one of nature’s highest plant-based sources of complete protein to raise your energy levels. Its protein is complete. The combination of fibre, complete protein, good oil, vitamins, minerals and blood-sugar balancing gel all work together to make sure you have steady energy.
Use your imagination and enjoy the energy and power the right breakfast gives to your day.
Studies show that overweight and obese people often skip breakfast or have an incomplete breakfast. If you malnourish yourself in the morning, you slow your metabolism (food and fat burning rate) down and are more likely to crave and make bad food choices or binge-eat later on in the day and put on weight.
AVOID: having NO breakfast and DON’T EAT Dead white toast and coffee, a bowl of processed cereal, diet yogurt, milk shakes, white muffins, toasted ham and cheese on white bread, fried deli foods, hash brown, or cheese burger. They are low in nutrition, high in fat and sugar and after an initial sugar boost they will leave you feeling lethargic all day, craving and eating later in the day and fat if you are not burning them off with exercise.
Eggs are a popular high-protein breakfast food. One egg contains two thirds of the body's daily recommended fat intake, of which half are good fats or low density lipoproteins. The dietary cholesterol in an egg only has a small effect on blood cholesterol levels, so it's safe for healthy people to eat an egg or 2 every day. Chicken eggs are a great source of protein, most vitamins and especially vitamin B12. Most nutrition comes from the yolk while the proteins are found in the whites.
RedHOT Yummy Veggie Omelette
This delicious veggie-filled omelette serves one person. For two people, just double the ingredients (and use a bigger frypan).
2 – 3 medium eggs
½ medium zucchini, grated
2 mushrooms. sliced
4 small cherry tomatoes, quartered
Spring onion or red onion to taste, chopped
Sea salt and pepper to taste
Option for extra taste and flavour: Feta Cheese, chopped or crumbled
If you don’t like particular vegetables substitute for ones you enjoy.
1. Place the egg in a small bowl and beat with a fork.
2. Use a small non-stick fry pan with a smear of oil. Add the prepared vegetables and cook for 2 minutes on medium heat until they have softened.
3. Pour in the beaten egg. As it cooks, use a spatula to loosen the cooked egg at the edge of the fry pan to allow uncooked egg to run underneath. Repeat until all the egg is cooked.
To Serve: Add two slices of whole meal or wholegrain bread for a well rounded, filling and nutritional start to your day.
Remember: “Breakfast like a king, lunch like a prince and dine like a pauper”