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May 10, 2019
As a nutritionist I feel that eating a good breakfast each day is essential to great health. A balanced breakfast is a great way to supply your body with the nutrients it needs to help you through the day.
Finding the right combination of protein, carbohydrate and fat is important in order to set up good blood sugar control for the day. A breakfast consisting of refined carbohydrates such as processed breads and cereals, causes a sharp spike in blood sugar levels followed shortly by a low in blood sugar that leaves you feeling tired and lethargic. Eating a breakfast that includes, complex carbohydrates, like whole grains, and some protein, and whole food fat, helps to avoid the blood sugar rollercoaster. Breakfast should leave you focused and energised.
Complex carbohydrates like; sweet potato, brown rice, oats, or quinoa are great sources of energy and are packed with B vitamins to help your body convert the food into usable energy. Other sources of carbohydrates include leafy greens, and fruit. Fruits and vegetables are full of vitamins and minerals essential for great health, try to include a serving of at least one of these each morning. Limit fruit at breakfast time to one palm sized serving, as fruit contains more sugar than most other plants and too much can increase blood sugar levels more than is needed.
Both protein and fat help us to feel satisfied, and have been shown to keep us feeling satisfied longer than carbohydrates. Including a source of protein and whole food fat at each breakfast can help to prevent midmorning munchies. Good sources of whole food fat include; coconut (dried or cream) nuts, seeds, eggs, avocado, organic butter and olive oil.
Protein at breakfast time not only prevents snacking later in the day, but is needed by the body for muscle repair after morning exercise. Great protein options for breakfast include; chia seeds, nitrate-free bacon, quinoa porridge, eggs, or a plant based protein powder.
Poached Eggs with Roast Sweet Potato and Greens
This is such a filling breakfast, and something that I eat if I have a big day ahead of me. I like to have about a cup of roasted sweet potato with two poached eggs on top, and a big side of wilted greens, like spinach and kale, topped with 1 table spoon of organic butter or olive oil . I also love to add a few big tablespoons of sauerkraut to the side.
Chia Seed Pudding
I like to make my chia seed pudding with coconut cream to give me a good serving of fat, and the chia seeds contain protein, omega-3 fatty acids, and calcium. I like to add dried coconut, almonds, cacao powder and top with berries. This breakfast is especially handy for busy mornings as it is easy to take on the go.
2-3 Slices of the Life Changing Loaf of Bread (Recipe coming soon!)
This is a home made loaf of gluten free bread which is more like a seed slice than bread, but it is delicious! It is made from oats, seeds and nuts, and subsequently is very high in fibre and healthy fats to help keep me satisfied through the morning. I like to toast it and top it with one of the following:
Chia Seed JamScrambled EggsOrganic Butter and TomatoesPestoNut ButterAvocado
Home Made Granola with Nut Mylk and Fruit
Every few weeks I make a batch of home made muesli, I like to use a mixture of oats, nuts, seeds, coconut and cinnamon. I like to eat this with almond or cashew nut mylk, and top with warm berry compote.
If I have an early start I will often opt for a green smoothie and take it with me. My favourite combination is a handful of spinach, a frozen banana, coconut water or nut mylk, a handful of nuts and seeds, a big pinch of salt and cinnamon, and sometimes a scoop of plant based protein powder.
Filled omelettes are my go to breakfast meal when I want to load up on some veggies. I like to make a thin two egg omelette and filled it with mushrooms, capsicums, baby spinach, corn, tomatoes, and zucchini.
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Choline is a nutrient that is made in small amounts in the liver of the body, the rest of our requirements must be obtained through the diet.
Choline has a whole lot of different jobs in the human body ranging from supporting the nerves and liver to function, helping mood, and working with folic acid during pregnancy to help the babies brain and nervous system develop.
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