Do you follow the saying: “Eat breakfast like a King, lunch like a Prince and dinner like a Pauper”. What does a typical breakfast look like for you and how do you feel after eating breakfast? Have you ever experimented with different breakfast foods to help you to tune into your body and learn what messages it is sending?
This discussion will talk about the benefits of eating breakfast and some suggestions to make it happen!
Breakfast provides the body and brain with fuel and energy to “break” the overnight fast. There is an abundance of research on the topic of eating breakfast and many studies claim similar positive effects of eating a healthy breakfast. Here are a few reasons that I discuss with my clients for why adding breakfast into their daily routines may be of benefit.
First, people who eat breakfast are less likely to be overweight compared with breakfast skippers. This may be true because breakfast-skippers could be more likely to reach for high sugar and fatty snacks mid-morning.
Next, healthy breakfast foods like fruit and oatmeal are good sources of important nutrients, protein and fiber. If essential nutrients are missed at breakfast, they may be less likely to be compensated for later in the day.
Third, breakfast restores glucose levels, an essential carbohydrate that is needed for the brain to function. Many studies have shown how eating breakfast can improve memory and concentration levels and it can also make us happier as it can improve mood and lower stress levels.
So the research seems clear that eating breakfast is good; but the controversy is what constitutes a healthy breakfast. My favorites include steel cut oats, kitchari, quinoa with fruit, homemade granola and occasionally a tofu-scramble with lots of veggies!
But I must admit…a lot of times I don’t even eat “breakfast” food…I may have yesterday’s dinner for breakfast! For me it is just important to get a nutritious meal – and so sometimes I don’t want “breakfast” foods but I am hungry and just want something delicious and nutritious (and quick!). This morning I had my minestrone soup! Full of veggies & beans, this meal ensured that I had a well-rounded and delicious start to my morning!
If you don’t already have a breakfast routine that makes you feel fabulous every day, then consider doing the breakfast experiment that will explore eating a different breakfast every day for a week. Document what you eat and how you feel, both right after eating and again two hours later. Sit quietly after you eat and reflect. Note how your energy levels, your moods, and your physical symptoms are affected by the food in your body. Do you felt satisfied and energetic; or sluggish and tired? What works for YOU? Here is the experiment:
Day 1: Eggs
Day 2: Scrambled tofu
Day 3: Oatmeal or other whole-grain product
Day 4: Boxed breakfast cereal
Day 5: Muffin & coffee
Day 6: Fresh fruit
Day 7: Fresh vegetables
Good luck with the experiment and enjoy the insight it will provide for your body! Let me know what you learned!
When I am in the mood for real “breakfast” food and want a hot meal, my favorite is my scrambled tofu that I will eat alone or sometimes with some rosemary roasted potatoes (I love potatoes!)
Check out THIS VIDEO where I make this delicious hot breakfast scramble.
Here is the recipe…
• ¼ cup nutritional yeast
• ½ tsp ground turmeric
• 2 tablespoons water
• 2 tablespoons tamari reduced sodium sauce
• 1 tablespoon garlic powder (or less depending on taste!)
• ¼ sea salt
• ¼ tsp. ground black pepper
• 1 package organic extra firm tofu, drained & crumbled in large pieces (to resemble scrambled “eggs”)
• 2 tsp. extra virgin olive oil
• 1 cup chopped bell pepper (any color or combination of colors)
• 1 to 2 tablespoons finely diced jalapeno pepper
• 2/3 cup chopped red onion (can mix in white or yellow too!)
• 3 tablespoons chopped fresh parsley (optional)
1. Combine the nutritional yeast, turmeric, water, tamari, garlic powder, salt & pepper in a small bowl and mix until smooth. Set this aside while you prepare the other ingredients.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the pepper and onions; cook and stir 2 minutes or until soft but not browned.
4. Add the tofu & seasoning mixture.
5. Cook and stir a few minutes until the liquid is evaporated and tofu is uniformly colored and heated through.
6. Garnish with fresh parsley, if desired, and enjoy!
I will make a batch of this and put leftovers in glass mason jars and enjoy 3 more delicious breakfasts from it!