Breakfast is key to starting your day feeling healthy and energetic. Whether you are focused on balancing your blood sugar, lowering cholesterol, losing weight, avoiding gluten and dairy, fighting off yeast or improving your mood and focus...the breakfast recommendations are basically the same!
1. Make sure to include protein.
2. Minimize carbohydrates.
3. Include healthy fat and fiber if possible.
Ok, with those three points in mind, let's build a breakfast for you. I would like to encourage you to think outside the breakfast box! Forget about cereals, pancakes, waffles and the like. They are simply too high in carbohydrates, have a high glycemic index and, furthermore, tend to contain gluten (an all too common grain that many people can't eat).
Set aside American breakfast concepts, and those advertised on TV and start thinking of breakfast in a whole new way. How about wild salmon for breakfast? (that is one of my favorites) Or left over chicken and roasted vegetables.
Here are my favorite breakfast choices:
1. Protein shake (Metagenics Sustain or Thorne Mediclear Plus) with flax seed oil, ground flax seeds and ProBerry
2. Turkey Bacon (hormone and antibiotic free)
3. Frozen turkey sausage (hormone and antibiotic free)
4. Wild Salmon, sauteed with onions
5. Turkey Bologna (hormone and antibiotic free)
6. Whole, Organic egg (if you are not intolerant to eggs) poached or sauteed with arugula and goat cheese
How much you ask?
My recommendation is to eat half. Eat half as much as you think you need or half as much as you usually have. What is the worst possibility? You might feel hungry in an hour or two? Great, then eat a second breakfast.
It is better to spread out the calories and eat every 3 to 4 hours throughout the day, so for those of you like me, who love breakfast, I don't think it will take much convincing to switch to breakfast twice! That is right, eat half, and eat the other half (or something else) in a couple hours.
To drink? Stay away from juices. They are basically sugar, adding to your carbohydrate load and making a tasty breakfast for yeast, encouraging them to stay instead of go away. A much healthier option is green tea. It helps regulate blood sugar and metabolism, and prevents cancer at the same time.
Otherwise water, filtered of course, is a great place to start your day, especially if you consume caffeine, which is a diuretic. Minimize the caffeine, but at the same time I think you will find that the longer you stick to these breakfast items, you won't be needing that caffeine to boost your energy so much anymore.
By following these recommendations, you will likely notice a difference in how you feel even the very first day you try it. From then on, I bet you won't look back!
Wait a minute: I've always been told a glass of OJ with my corn flakes! You're basically saying the exact opposite. What about fiber? and protein for breakfast, really?
Posted by: Michael Savino | June 30, 2009 at 05:27 AM
To Michael: I see no problems eating foods with fiber and protein during breakfast. I have also read on the other blog that it's ok to eat anything you want for breakfast even if you're having your diet as long as you're reducing your appetite when it comes to your lunch and dinner.
To Doc: What about the OJ for cereals like corn flakes that Michael is talking about? I'd rather choose milk on that. What can you say about that?
Posted by: Jasmine | August 07, 2009 at 02:00 AM
Hello
You have given nice post about breakfast.I like you have said that breakfast is key to starting your day feeling healthy and energetic.Thank you very much for giving such a good information about breakfast.
Posted by: magnesium | October 29, 2009 at 01:53 AM