Healthy Habits Pt 1: Cleaning Up Breakfast

“I’m gonna lose weight!”

Easier said than done, right? Whether you’re new to adopting a healthy lifestyle or a veteran to all things nutrition and fitness, everyone can benefit from going back to basics and cleaning up some not so great habits.

The Internet is filled with an overload of tips and advice on achieving a healthy lifestyle. This abundance of information can get extremely overwhelming and sometimes just downright contradictory.

Don’t fret! I’m here to simplify things (*insert calm faced emoji here*). For the next few weeks we will go meal by meal to help you clean up your diet in a sustainable way. This week we will focus on healthifying Breakfast, next week we will focus on Lunch and the last week we will cover Dinner. I chose to split this segment into 3 parts to give you the opportunity to adjust to the change in diet. Taking a gradual approach will help you to adapt and not feel overwhelmed by a sudden shift in lifestyle.

Let’s start with Breakfast!

Most will argue that breakfast is the most important meal of the day, and I agree! You’ve been asleep for around 8 hours and are literally Breaking a Fast. Breakfast should be your largest meal of the day filled with protein, good fats and some complex carbs rather than simple carbs.

 

Complex carbs like sweet potatoes, sprouted wheat toast, and oatmeal are your friend! They provide a gradual increase in blood sugars and energy that will last hours. Simple carbs on the other hand like poptarts, white bread, and any other processed foods will cause a drastic increase in blood sugars followed by a crash. In other words, these refined carbs will put you on an immediate sugar high which will give you a lot of energy in a little bit of time.

Soon after eating these sugary foods your energy levels will plummet, causing you to eat more for another surge of energy (AKA you are likely to overeat which can lead to weight gain)

So lets get down to some yummy, healthy and filling breakfasts you can go to town on…

P.S: The measurements of food are just an estimate of how much I eat but we all have different               caloric needs so don’t feel forced to eat the same amount as me.

  1. 2 organic eggs cooked in olive oil, a slice of ezekial bread and grassfed butter
  2. 2 organic egg 1 egg white omelet filled with spinach, zucchini, onions and a slice of ezekial bread on the side with either a drizzle of olive oil or grassfed butter
  3. 2 organic egg 1 egg white omelet with spinach, zucchini, onions and sweet potato (notice I used sweet potato in place of the ezekial bread as my carbs
  4. ½ cup gluten free oatmeal with 2 tbsp. natural nut butter
  5. Ill find a good gluten free Paleo pancake or waffle recipe and top it with melted nut butter and 1-2 slices of regular or turkey bacon
  6. ¼ cup gluten free oatmeal with 1 tbsp. chopped nuts and 1 egg scramble with spinach
Bottom line:
  • Eat breakfast like a king making it the largest meal of the day.
  • Be sure to incorporate complex good carbs, protein, and fat.
  • Explore clean breakfast recipes that are low in sugar and have a good balance of the macronutrients (carbs, protein and fat)

Stay tuned for my take on Lunch this time next week*

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