It is much more pleasant to get up in the morning if you know that a delicious breakfast awaits you. Breakfast is needed, but what kind?! The advantages of a healthy breakfast.
A vegetable breakfast is a delicious and healthy start to the day. It pleases the eye with colorful colors, charges with vitamins and gives a good mood.(1)
To activate the brain and hormonal system, to stimulate the synthesis of serotonin, to activate intestinal motility, we need a light, low-calorie breakfast of healthy complex carbohydrates. Let it be berries or seasonal fruits with cottage cheese, or homemade yogurt with seeds and nuts, or a piece of bran bread with jam. In the cold winter, porridge of healthy cereals with dried fruits and a piece of butter, small sandwiches with liver paste or lightly salted wild fish.
It is this delicious and not cloying, rich not in calories, but in useful carbohydrates, essential fiber, antioxidants, vitamins and minerals, breakfast will stimulate brain activity, activate metabolism, and allow you to get hungry by lunch time at 13.00-15.00. At the peak of digestive activity, food is converted into energy of action, rather than stored in fat.
After a hearty lunch, you will not want a hearty dinner, and a light dinner before 20.00 is the key to harmony. Thus, we come to a healthy biorhythm diet that protects our body from overeating and excess weight.
Three components of breakfast for hormonal balance. The advantages of a healthy breakfast.
Any breakfast has three components for hormonal balance. If you have all three, you can be sure that you have prepared a healthy breakfast for yourself.
Squirrels
Proteins, as you already know, contribute to the creation and maintenance of lean muscles, which is extremely important for your hormones. Proteins mitigate blood sugar spikes after meals, as they are not absorbed as quickly as carbohydrates. In addition, if you notice low energy levels, weak nails, poor skin quality and thinning hair, you may be missing proteins, or you are not digesting them well. How much: try to consume at least 20 proteins with each meal.
Sources: chicken, turkey, lamb, bison meat, beef; salmon, cod, herring, mackerel, sardine and any other fish; crabs, oysters and other seafood (choose organic products and grass-fed animal meat!); nuts and seeds (chia seeds); legumes (e.g. chickpeas, black beans and lentils).
Fat
Fat is one of the three macronutrients of the human diet. Dietary fat is important for our survival and has many important functions in our bodies, such as being a major source of energy, metabolizing fat-soluble vitamins (A, D, E, and K), and obtaining essential fatty
acids. Unlike protein and carbohydrates, fat is hydrophobic and is not soluble in water.
Sources: coconut pulp, milk and oil; avocado and its oil; chia seeds; all other seeds and nuts and oil from them; grass-fed animal butter; organic ghee ghee; extra virgin olive oil; fats naturally occurring in meat, such as chicken skin; medium chain triglycerides (MCT).
Fiber
The last component of a good breakfast for hormonal balance is dietary fiber. Fiber naturally comes from plant foods and also provides us with carbohydrates.
Fiber, like proteins and fats, helps to mitigate blood sugar spikes during meals. They also help to remove excess hormones from the body, which are metabolized in the liver. The fibers keep our digestive system clean by gently “sweeping” the intestinal walls and providing normal stools. In addition, the fibers feed the beneficial bacteria of our intestines.
How much: try to take 35-45 g of fiber per day.
Sources: all fruits and vegetables, especially green leafy vegetables (kale, kale, beetroot, spinach), broccoli, cabbage, apples, pears, berries, Brussels sprouts, avocado; lentils, black beans; flax seeds, hemp and chia; all other seeds and nuts; gluten-free whole grains, such as quinoa and millet.
5 Ideas for a delicious start to the day. The advantages of a healthy breakfast.
Oatmeal with fruit
Oatmeal is rich in fiber and carbohydrates, which will provide you with energy for a long time. Cook oatmeal with water or vegetable milk and add fresh or dried fruits such as apples, pears, figs or raisins. Sprinkle a little cinnamon on top for a pleasant aroma.
Avocado toasts
Avocados are rich in healthy fats and nutrients. Mash the ripe avocado and spread it on whole-grain bread croutons. Sprinkle a little sea salt and pepper on top, and add chopped tomatoes or cucumber slices for extra flavor and texture.
Banana pancakes
Mash ripe bananas and mix them with oatmeal or whole grain flour. Add a little vegetable milk and baking soda to get the consistency of the dough. Fry the pancakes in a frying pan without oil (if the pan is perfect, or add a little vegetable oil) until golden brown. Serve with fruit.
Coconut yogurt with nuts and seeds
Coconut yogurt is a great alternative to regular yogurt during lent. Serve it with chopped fruits and sprinkle chopped nuts and flax seeds on top to add nutrients and texture.
Chia pudding
Chia seeds are rich in antioxidants, protein and fiber, which makes them an excellent choice for fasting. Mix the chia with vegetable milk and let them swell overnight in the refrigerator. In the morning, add fresh or frozen berries and a little maple syrup for sweetness, you can use finely chopped dried fruits.
Vegetable breakfasts. The advantages of a healthy breakfast.
Carrots for breakfast are the key to a good mood. Try to cook carrot cupcakes, which are sure to please even the smallest gourmets. Carrots control carbohydrate metabolism well and normalize digestion in general. In addition, carrots are a good antioxidant!
Zucchini is perfect for breakfast, because they make such delicious pancakes. Grate the medium zucchini and squeeze out the liquid. First, stir in 2 yolks, then 2 whites, beat them into a fluffy foam. Add 5-6 tablespoons of flour, a bunch of chopped parsley, salt and pepper to taste. We form pancakes from the resulting mass and fry in a hot frying pan until crispy. A harmonious addition to them will be a sauce of 4 tablespoons of sour cream, half a soft avocado, diced, and lemon juice to taste.
A great vegetable breakfast dish is pumpkin casserole, especially creatively cooked. Coarsely chop 14.2oz of pumpkin, sprinkle with cinnamon, sprinkle with oil and bake for 30 minutes at 356F. After cooking, let the pumpkin cool down and puree it. Heat a frying pan with oil, 2 tablespoons of sugar and a stick of cinnamon.
We put 2 large apples without a core here, cut down. Fill the fried fruits with pumpkin puree, sprinkle with nutmeg, finely chopped prunes, crushed nuts to your taste and bake in the oven for 15 minutes. For a sweet tooth, you can add a ball of creamy ice cream to such a breakfast, and they will definitely not resist! Such a breakfast is a real source of inspiration.
Beauty Cocktail
Smoothies are a light breakfast with vegetables and a real vitamin support. Cut into oblique slices 6-8 juicy stalks of celery. Peel the green apple and 2 kiwis and chop them into cubes. Finely chop a bunch of spinach. Combine all the ingredients in a blender bowl, pour lemon juice and whisk into a homogeneous mass. If desired, you can add a little yogurt or honey. A green smoothie will preserve your figure, and make your hair and skin irresistible.
The advantages of a healthy breakfast It makes the digestive tract energy move. Silky skin, shiny hair, sparks of laughter in the eyes and corners of the mouth are all signs of healthy energy circulation in the body. That is, signs of the intake of vitamins and necessary substances into the blood, a well-functioning hormonal system and digestive system, very important, because this is the system that assimilates substances useful for our beauty and synthesizes hormones, among other things.
For example, I buy fresh fruits and vegetables at the City Fresh Market in Union City, NJ. There are pleasant prices and friendly staff.
And for all these effects, it’s important to start the day with healthy, whole foods, replete with natural dietary fiber. This is really the best thing we can do for our body and metabolism in the morning. Such products do a lot of useful things at once: we feel satiety longer, cholesterol and blood sugar levels decrease, and the digestive tract improves.
US National Library of Medicine; Breakfast in Human Nutrition: The International Breakfast Research Initiative; Michael J. Gibney, Susan I. Barr, France Bellisle, Adam Drewnowski, Sisse Fagt, Barbara Livingstone, Gabriel Masset, Gregorio Varela Moreiras, Luis A. Moreno, Jessica Smith, Florent Vieux, Frank Thielecke, and Sinead Hopkins.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986439/
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I suggest:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.
