BREAKFAST DO’S AND DON’TS

Despite the fact that breakfast is the most important meal of the day, not all breakfast foods are good for you. In fact, the foods found on the average American’s breakfast menu contains little to no nutritional value and can be downright bad you.

Breakfast Don’ts

 Breakfast cereals – Breakfast cereals claim to be a nutritious choice but in reality are highly processed and contain a higher content of sugar than most cookies or desserts.

Check your local organic store for healthy sprouted millet, lentils or spelt cereal with no added sugar.

 Pancakes and waffles – Store-bought pre-made pancake or waffle mix is made up of refined flour and sugar that can promote serious insulin resistance and increase your chances of developing diabetes or other health related illnesses.

 Muffins – Don’t let these cute little buttons fool you. There are small cakes in disguise filled with refined vegetable oils and sugar.

 Fruit juice – Fruit juice should really be number one of the list of breakfast don’ts if you are really trying to eat healthy, have a healthy blood sugar and control weight. Even organic homemade fruit juices full of minerals, phytonutrients and vitamins are full of sugar that could destabilize your blood sugar for the rest of the day. If having a juice in the morning before heading out for the day is a part of your routine, simply add veggies such as carrots, cucumbers, kale, spinach or lemon to your homemade juices to avoid sugar spikes.

 Toasted pastries – Don’t let the packaging fool you. There is no real fruit in there. You will however find a ton of sugar and refined carbs that will severely increase your food intake.

 Breakfast scones – Just say no to breakfast sweets!

 Sweetened nonfat yogurt – Skip over nonfat yogurts found at the grocery that contain sugar and other chemical additives that make them more palatable. Opt in for yogurt containing live bacteria. A gorgeous smoothie bowl or parfait prepared with WHOLE-MILK containing live bacteria Greek yogurt, topped with fresh berries and nuts is an example of a great breakfast.

 Store-bought granola bars – Granola is a great source of fiber and definitely on the breakfast do’s list however, store-bought granola contains a ton of added sugar negating some of its health benefits. Consider making my Nutty Coconut Granola or Cranberry Coconut Granola at home. Prep takes a half hour and you can batch cook for the week avoiding the sugar and additives found in store bought brands.

Breakfast Don’ts

Breakfast cereals – Breakfast cereals claim to be a nutritious choice but in reality are highly processed and contain a higher content of sugar than most cookies or desserts.

Check your local organic store for healthy sprouted millet, lentils or cereal with no added sugar.

Pancakes and waffles – Store-bought pre-made pancake or waffle mix is made up of refined flour and sugar that can promote serious insulin resistance and increase your chances of developing diabetes or other health related illnesses.

 Muffins – Don’t let these cute little buttons fool you. There are small cakes in disguise filled with refined vegetable oils and sugar.

 Fruit juice – Fruit juice should really be number one of the list of breakfast don’ts if you are really trying to eat healthy, have a healthy blood sugar and control weight. Even organic homemade fruit juices full of minerals, phytonutrients and vitamins are full of sugar that could destabilize your blood sugar for the rest of the day. If having a juice in the morning before heading out for the day is a part of your routine, simply add veggies such as carrots, cucumbers, kale, spinach or lemon to your homemade juices to avoid sugar spikes.

 Toasted pastries – Don’t let the packaging fool you. There is no real fruit in there. You will however find a ton of sugar and refined carbs that will severely increase your food intake.

 Breakfast scones – Just say no to breakfast sweets!

 Sweetened nonfat yogurt – Skip over nonfat yogurts found at the grocery that contain sugar and other chemical additives that make them more palatable. Opt in for yogurt containing live bacteria. A gorgeous smoothie bowl or parfait prepared with WHOLE-MILK containing live bacteria Greek yogurt, topped with fresh berries and nuts is an example of a great breakfast.

 Store-bought granola bars – Granola is a great source of fiber and definitely on the breakfast do’s list however, store-bought granola contains a ton of added sugar negating some of its health benefits. Consider making my Nutty Coconut Granola or Cranberry Coconut Granola at home. Prep takes a half hour and you can batch cook for the week avoiding the sugar and additives found in store bought brands.

Breakfast Do’s 

Many of my patients report extreme hunger and sugar crashes at 10 am. Sound familiar? Let me go over all breakfast do’s that will help avoid those pesky feelings of hunger before lunch time and stabilize your blood sugar throughout the day. It is simpler than you think!

 Make sure you’re eating enough. 

A good breakfast kick-starts the metabolism! If the idea of a big breakfast filled with salmon, toast and avocado calls to you – go for it! It may be what your body needs to break the fast and get the day started. Listen to your body and learn what it wants. A good rule of thumb is to start the day off with a glass a of lemon water to stimulate the digestive system and then prepare a breakfast within the first hour of being awake, if possible.

 Set aside time to eat. 

On the topic of eating, you can’t very well take a full plate with you on the go. Well, I suppose you could but you really shouldn’t. Eating breakfast is like warming your car on a cold day, it takes a minute and shouldn’t be rushed. When developing your morning routine, take into account what foods you like to prepare and how long it takes you to do so. If you’re not a morning person consider preparing your breakfast the night before. If you know that it takes you 15 minutes to prep a breakfast, make sure to set aside 30-45 minutes to have a seat at the table to mindfully enjoy your meal. Mindful eating stimulates the metabolism, reduces our consumption of foods and promotes mind body unity.

 Eat enough protein

A bowl of cereal on the go is not a suitable breakfast. We’ve covered this. While a fiber rich cereal may be slightly more satisfying; the body needs protein. Protein plays a tremendous role in helping us stay full longer, reducing calorie intake and maintaining steady blood sugar and insulin levels. What proteins should you be eating?

• Eggs
• Avocados
• Nut butter
• Live bacteria yogurt
• Raw cheese
• Smoked salmon
• Chia Pudding

 Load up on fiber! 

All the foods mentioned on the breakfast don’ts contains wild amounts of sugar that will have you feeling hungry within the hour. Why? Sugar spikes and then sugar drops. Sugary foods are comprised of simple carbs which are easy for the body to digest. The sudden bursts of energy or short lived, leaving you feeling hungry within the hour. Foods high in fiber are a bit more complex for the body to digest. This is a good thing. Fiber rich foods keep you feeling full longer, help control blood sugar levels and have a multitude of health benefits. Fiber normalizes digestion, helps maintain bowel health and lowers cholesterol. Where can you find fiber?

• Oatmeal
• Whole grains
• Legumes
• Vegetables
• Berries
• Flax seeds

 Eat more fats. 

Unsaturated and saturated fats. Polyunsaturated fats. Monounsaturated fats. If I lost you already, not to worry! This may be a good time to study up on the differences between each of the fats and why they can be good or bad for you. You’ll be surprised to know that healthy fats play a role in lowering cholesterol and reducing the risk of heart disease. What does a healthy look like?

• Smoothies with nut butters
• Chia seed breakfast bowl or smoked salmon toast for your daily dose of Omegas-3
• Omelet with Avocado

The lists of breakfast do’s and don’ts are simple. By eating a balanced breakfast that includes fiber, a protein source and healthy fats will help keep your body feeling fuller longer while providing the necessary nutrients it needs to function well. Follow the lists above and you’ll never go hungry again! Below is a fun healthy recipe for plant-based French crepes for you pancake and waffle lovers out there.

Ingredients

3 and 1/4 cup light spelt flour

1/2 cup cornstarch

1 tsp ground flax seeds

1 tsp salt

1 Tbsp coconut oil

3 tbsp maple syrup

2 cups almond or coconut milk

2 cups water

1 tsp vanilla extract

Instructions

1. In a large bowl, whisk together milk, coconut oil, maple syrup, water, and vanilla.

2. In another bowl, whisk together the flour, cornstarch, flax seeds and salt.

3. Add the wet ingredients to the flour mixture and whisk until everything is well combined.

4. Let sit covered for about 1 hour.

5. Heat some coconut oil in a large non-stick skillet over medium heat.

6. Rub the skillet with an oiled paper towel.

7. Pour about 1/2 cup of batter into skillet and tilt the pan with a circular motion to spread the batter evenly.

8. Cook the crepe until slightly golden. Loosen with a spatula, turn and cook the other side for about 30 seconds.

9. Serve hot with fresh fruits, nut butters, …