If not lets make it so…
It seems that for many, breakfast can be a challenging meal. What we’ve been told to eat, and what actually fuels us are two very different things.
Therefore, I am offering some guidelines to reduce the confusion regarding what to eat and what not to eat. The key to this way of eating is to plan ahead.
#1 Consume 16-24oz of water upon rising and eat breakfast within 1-hr of waking.
- This is a great way to get ¼ of your daily hydration in one shot. It will help increase stomach acid production, which will help aid in food digestion and nutrient absorption.
- It’s important to fuel the muscles and brain with protein and fat as well as some carbohydrate, depending on the person. Eating breakfast helps stimulate metabolic function – or maintain an optimal functioning internal environment; including energy production, emotional well-being and fat burning.
#2 Consume quality meat + raw nuts or meat + veggies
- The body needs amino acids among other key nutrients from animal protein (eggs, chicken, beef, lamb, fish, pork, turkey, elk, bison). This will keep the body from metabolizing muscle mass for energy as well as keep you satiated for longer periods of time by stabilizing blood sugar levels – and keep you from consuming too much carbohydrate from refined grains/sugars.
- Opt for free-range, organic, grass-fed meat and pastured eggs whenever possible. Leftovers work great and are quick and easy.
- Protein is thermogenic, which will cause the body to actively burn more fat simply through the process of digestion.
- You should soak raw nuts in water and dehydrate them for optimal digestion – or at least take digestive enzymes to help break down the phytic acid that makes them hard to digest. Avoid pre-roasted nuts; they are often roasted in highly processed oils that go rancid in the heating process.
- Rotate your foods daily (i.e., if you have beef on Monday, don’t eat again till Thursday or Friday)
# 3 Minimize all grains (refined or otherwise), fruit, juice, and artificial sweeteners
- These will wreak havoc with blood sugar as well as inflame the digestive system for sensitive individuals (up to 60% of the US population).
- Avoid pre-packaged breakfast foods or anything with High Fructose Corn Syrup (HFCS).Fructose is metabolized differently in the liver than sugar – it will make you sick and fat.
- Aspartame is a neurotoxin and should be strictly avoided (i.e., crystal light, diet coke, equal, sweet n’ low, etc…)
#4 Choose organic coffee or green tea if you desire caffeine
- Coffee is beneficial as one of the only bitter herbs in our diet. Quality coffee and green tea are antioxidants that protect our cells from damage, can help stimulate liver function and can help prevent the incidence of diabetes.
- Avoid commercial coffee/tea; highly chemically treated (sprayed with pesticides)
- Use with heavy raw or organic cream or coconut milk to blunt cortisol/blood sugar response associated with these stimulants.
- Limit caffeine to the morning as it can interfere with stress hormones, energy and sleep patterns if consumed to late in the day.
Confused yet? Here’s a sample breakfast menu to help clarify:
|Monday||- Leftover grass-fed hamburger- Leftover steamed broccoli
– Handful of macadamia nuts
|Tuesday||- Tomato, mushroom, spinach, onion and raw cheddar
cheese omelet- Hormone free bacon
|Organic coffee with coconut milk creamer|
|Wednesday||- Leftover bison steak- Raw carrots shredded with apple cider vinegar dressing||Water|
|Thursday||- Leftover chicken thighs- Leftover baked cauliflower
– Handful of cashews
|- Fresh Juice: Carrots, parsley, beets, ginger, apple|
|- Gluten-free Power Pancakes/Waffles||Starbucks Coffee|
|SaturdaySmoothie||- Frozen berries- Raw milk/coconut milk
– Raw almond butter
– Goat’s milk yogurt
– Protein powder
– Stevia or honey to sweeten
|Sunday||- Free range eggs over easy- Chicken sausage
|Organic Green Tea with Stevia|
NOTE: If you are a vegetarian, then I recommend doing shakes for breakfast in addition to amino acid supplementation. A good shake is: fresh or frozen mixed-berries with leafy greens veggies (like spinach) all blended together. Use water or coconut milk as the base, add a scoop or two of rice/pea protein powder and you’re good to go!