2.Preventing UThere is no one size-fits-all answer, my best advice is the following:
First of all, breakfast is preceded by sleep, so make sure that is all good and don’t expect breakfast alone to do wonders when your quantity or quality of sleep is not top-notch. More generally, a breakfast should only be a part of the strategy, there are MANY more things to look into. For instance, if you hate your job, or are having hormonal imbalance, or depression, there is only so much a breakfast can do to help that.You may have to change your habits. So let’s keep in mind this is about operating a change, and every change needs to be considered as such.
There’s more to a good breakfast than just what you eat for breakfast. You also need to find a system, a way of organizing yourself so that preparing your breakfast or having the supplies ready for it is all sorted out and sustainable.That’s one of the main reason why people drop good habits. The lack of organization can be mistakenly interpreted as “too much effort” so keep in mind there may some adjusting time and every improvement is good, don’t be hard on yourself, go cold-turkey only if that has worked for you to establish sustainable changes in the past.
Don’t count on coffee, I like it and have it regularly (moderately, so usually quite diluted) because I enjoy the taste and smell, but that’s not what I rely on. Caffeine should never be part of what makes people function.
Exclude anything that common sense would labels as unhealthy. That means exclude: sugar, salt, fatty foods, cereal-bars that are store bought, and if you can any animal product as well.That leaves you with fruits, grains, nuts and seeds on the sweet side, and vegetables, mushrooms, pulses and legumes etc… on the savoury sides. I will document mainly the sweet side. But many cultures are happy with savoury breakfasts (like Germans) or a combination of sweet and savoury.
Go as minimally-processed as you can.
Go as homemade as you can (and I really mean FROM THE VERY SCRATCH). That on its own is probably the most important foundation to a healthy diet, and very underrated.
For beverages: herbal tea, cocoa powder, coffee in moderation, or even just water or (plant) milk. You may not even feel the need for a beverage if you are having food that is having a high water content.
AVOID: Juices that are store-bought, not only they are stripped out of fiber because it’s a juice but also usually sugar-filled, and quite nutrient depleted.
AVOID overdoing the whole breakfast smoothie thing, there has been studies (look up “smoothie” on organically grown scientifically tested) showing that blending food is not very good for health in the run. More importantly, I think that re-learning to enjoy the process of and time of having a proper meal is very important to start the day.BREAKFAST MINDSET: Don’t rush! If you feel like you need to rush you are not doing your food any justice. Wake up earlier and go to bed earlier if you have to, but do not rush your breakfast. Think of it as an energizing ritual that fills the battery for the rest of the day.
As for any other meal, eat just enough to feel satisfied and fill up with energy but not be completely full.
Examples
I go for WHOLE foods and I try to do that at all meals. I alternate between these two:
A: a MUESLI MADE FROM SCRATCH:(so no super sweet and unhealthy muesli mixes from the stores)
make from rolled oats or any grain/cereal you fancy,a dairy-free yogurt (so many delicious and nutritious options out there) but you can replace that by any sugar-free smoothielots of fresh cut fruits.Nuts and seeds, preferably raw and unprocessedso unsalted, not sweetened etc… (Walnuts, almonds, any nuts you like)
Dry fruits in moderation (they contain artificial sugar, salt, oil, and preservatives more often than not)
B: Homemade sourdough bread, from home ground organic grains (wheat, barley, …). We put no salt and it’s delicious and keep our blood pressure low. It’s not ideal as it invites for a spread, but we use peanut butter in moderate amounts and mashed banana instead of the very sweet jams. If using jams, we use just enough for taste.
That and a cocoa drink made from pure cocoa (not chocolate powder) and plant-milk (so many options out there that are very nice, I love oat milk, my partner likes almond-coconut).
If this sounds too fancy and not realistic, try something else that works for you by implementing just the guidelines.
Breakfast? I am going to be controversial here! Right upfront. I have a track record of 54 years living on earth without having been sick other than childhood diseases (No vaccines back then for measles, but lets put that aside for now)
NOBODY knows, what one should eat for breakfast. Because there are more than 7 billion “ones” on the planet. If there are some 300 ways one can get cancer and these therapies are getting individualized as we speak, how can there be a one size fits all approach to nutrition?
First, it will depend on what you are going to do after your breakfast. How old you are and what state of health you are currently in. A 50 year old can go really low on protein whereas a 18 year old should not. If you live in a hot climate, or just during summer, go low on protein, because it puts a strain on your water metamolism. Protein uses water for its metabolization if you eat more of it than your body needs to replace tissue and dying cells, it gets metabolized, basically burnt, producing uric acid that puts a strain on your kidneys.
If you are a student, have some good strong coffee and some sugary cereal. Gets you going right away. You might want to add a soft boiled egg and some cheese if you wish. In my case, that is what I have, sometimes even cookies, bread with nutella cream, even chocolate. Orange juice. Then I am ready for hitting the road on my bike and do my job in logisitics (actually putting the shipments together. Yes than means lifting heavy things. In one day, some 6000 pounds worth of stuff. Standing and walking all day.)You will get hungry pretty quick. Good! “One” should not eat unless being really hungry first. I would then eat a similar lunch and wait until for dinner for my largest meal of the day.
In conclusion: Contrary to what thousands of snake oil salespersons and their books are telling, I claim that it does not matter, what you eat for breakfast. As long as your calory intake per day does not exceed that what your body actually uses. Eat what you please as long as it is as varied as possible and you should be able to get all your nutrients covered. Do not eat every day the same! Your body is actually very very robust. But one thing I will not retract from: Any lifestyle that calls for a 2000 calory per day diet for a healthy man is unhealthy! An average man should be going through at least 3000 calories, a woman 2500. If your metabolism is not getting that, you will become sick, no matter what you eat. A big part of what it means to be a human is getting your body a physical workout. Not threadmilling at the gym, that is just inhumane and would count as animal cruelty if done to animals. Sell your car and stop those lengthy commutes. Get on a bike. Do physical work, if not at the job, then in your leisure time. That can be anything, as long as it gets you exercised. Even dancing, when done right!
In my case, that has worked well. No weight issues, no aches and pains so many people of my age or even younger are complaining. Not been to the doc for years, and then only to check how things were going when turning 50. Maybe I should write a book, too and stop working at the warehouse!
David Marker
writer of healthy beverages and drinks
83w ago
First when I heard about this I was amazed . Seriously ! Does this work ? is the question that came to my mind . But as I was reading it I was blown out . It’s such an easy process, It is nothing but Baking soda. Yes! you heard it right, its baking soda.
This remedy should not be underestimated because it has some undeniable benefits for the body. Just a glass of water with baking soda on an empty stomach can help you get rid of some serious diseases.
It helps to regulate the pH in the body, given that, we already know that a large proportion of serious diseases are caused by an imbalance in it.
1. Prevent Kidney Stones:
Kidney Stones not only occurs from a genetic disorder, but also due to an iron imbalance in the body which can be identified through strongly acidic urine. Nephrolithiasis is a disease that shows no sign of pain or suffering for a long time, but when it does, the pain is very severe. You might have kidney stones and not know until you remove them. This disease affects a large part of the population; one of the main reasons is that people do not hydrate properly. Drink a glass of water with baking Soda every day and you will greatly reduce the risk of kidney stones.
2.Preventing Urinary Infections:
It goes without saying that when you protect your kidneys, bladder, it in turn protects you. Soda is recognised as a remedy for urinary tract infections and their prevention method, because of its antiseptic properties, as acidity reduces urine. Bacteria can grow easily in the bladder, and women are the main victims of UTIs. A poor hygiene, pregnancy, low immunity and certain drug treatments can lead to the development of this disease which cannot be easily escaped. Therefore, it is best to prevent this problem through adequate fluid consumption and by “cleaning” bladder using sodium bicarbonate.
3.Antacid Effect:
Baking soda has been recognised as a remedy for gastric hyper acidity, a symptom faced by most of people. Gastric reflux occurs when stomach acid in the esophagus sometimes reaches even higher in the throat, causing a burning sensation specific. Drinking water daily with sodium bicarbonate, hydrochloric acid neutralises stomach and fixes the issue. Also, these effervescent beverages belching induce healing (removing gas from the stomach through the mouth), which prevents bloating and heartburn.
4. Alkalize Body:
An acidic pH of the body results in the occurrence of several serious diseases, including cancer. Water has the property sodium bicarbonate to balance the pH of the body. Acidity is necessary for effective digestion of food, but it is generally considered that a high alkalinity is healthier, because the diseases thrive in an acid environment. Many chronic degenerative diseases, such as osteoporosis, arthritis and cancer have been associated with an increased acidity of the body. In these conditions, even it does not seem much to drink one glass of water with baking soda on an empty stomach, since you can have great benefit.
How to Drink Water with Baking soda in Right Way:
To do everything “by the book”, you should first know how to measure pH paper to test its value in urine and saliva. As you wake up, your saliva pH should be between 7.0 and 7.4 before you drink. Urine will be more acidic in the morning because the body had worked all night to clean the body. In the first hour, the urine pH should have values between 6.0 and 7.0 and is expected to increase throughout the day. Measure pH value for few days, note the results and if you notice that the values are far lower than desirable, you can use baking soda with water to make it balanced.
It is enough to drink a glass of water in which you have added a teaspoon of baking soda twice a day, preferably on an empty stomach. You need the right acids for a proper digestion. Continue to monitor your pH and can also increase the dose to (an extra glass or two) until you notice an improvement.
Drink water with baking soda on empty stomach for excellent health benefits, which has no unpleasant side effect, so it’s worth trying this treatment inexpensive and effective.
Thanks for all the upvotes for my previous answers. I Hope this will be helpful too.
Judi Singleton
I cooked in a restaurant for many years
84w ago
Fluffy Scrambled EggsIngredients
2 Tbsp. I Can’t Believe It’s Not Butter!® Spread, divided4 eggs4 slices whole wheat bread, toasted if desired
Directions
Beat 1 Tbsp. I Can’t Believe It’s Not Butter!® Spread and eggs with fork or wire whisk in medium bowl about 2 minutes (small lumps of Spread will remain in egg mixture).Heat remaining Tbsp. spread in nonstick skillet over medium heat until melted. Add egg mixture to skillet and cook over low heat, stirring frequently, until eggs are thoroughly cooked, about 2 minutes.
Fruits and veggies are full of fiber and important essential nutrients. Add berries to a smoothie or whole grain cereal, or try incorporating fresh green veggies into your fluffy scrambled eggs.
Easiest Ever French Toast
“Recipe serves: 2Prep Time 5 min
Ingredients
1 1/2 Tbsp. I Can’t Believe It’s Not Butter!® Spread1 Tbsp. firmly packed brown sugar1/4 tsp. ground cinnamon4 slices whole grain bread, toasted
Directions
Combine I Can’t Believe It’s Not Butter!® Spread, brown sugar and cinnamon in small bowl. Spread on hot bread.
TIP: The spread can be doubled and made ahead. Store covered in refrigerator.
For an extra special twist, cut toast in strips and dip in low sugar maple syrup.
Cost per recipe*: $.86
Cost per serving*: $.43
*Based on average retail prices at national supermarkets.”
“”Berry” Fruity Pancake Pie
Recipe serves: 4Prep Time 10 minCook Time 20 min
Ingredients
1 cup all-purpose flour2 tsp. baking powder5 Tbsp. sugar, divided3/4 cup 2% milk1 egg, slightly beaten1/4 tsp. vanilla extract3 Tbsp. I Can’t Believe It’s Not Butter!® Spread, divided1 package (12 oz.) frozen mixed berries, thawed (reserve juice)
Directions
Preheat oven to 350°. Spray 9-in. round cake pan with no-stick cooking spray; set aside.Combine flour, baking powder and 1 tablespoon sugar with wire whisk. Whisk in milk, egg, vanilla and 2 tablespoons melted I Can’t Believe It’s Not Butter!® Spread. Pour batter into prepared baking pan. Bake 20 minutes or until insert toothpick comes out clean.Melt remaining 1 tablespoon Spread in a medium nonstick skillet. Stir in remaining 4 tablespoon sugar, berries and reserved juice. Cook, stirring occasionally, until heated through and liquid becomes syrupy, about 4 minutes. Serve berries over warm pancake.”
Varneet Mehta
studied Nutrition
103w ago
Basics of Healthy Nutrient breakfast
I usually start my day off with warm glass of water with lemon. It is a great way to wake up the body and get the bodily functions moving in the morning!
Complex carbs: 100% Whole grains
Lean protein: Eggs
Healthy fats: Avocado
Fruit: Berries (Strawberry, Blackberry, Blueberry)
These all are a great way to start the day on nutrient dense whole foods.
The goal is to include variety of different whole foods to fuel the body to take on the day with vibrant energy!
Here are a few some options of breakfast meals. They are packed with whole natural foods and full of nutrients.
Option 1: Oatmeal made with whole grain rolled oats or Quinoa or Kasha (buckwheat) porridge with berries, raw almonds, and pumpkin or chia seeds! I alternate between water, whole milk or almond milk to make my oatmeal.
Option 2: Ezekiel bread toast with Avocado and egg or Ezekiel bread toast with almond butter and berries.
Option 3: Protein Smoothie: Made with Almond milk, vega protein powder, berries, spinach and raw almonds.
Simple rule to remember
Try to limit the intake of processed and simple carbs. Eating a diet rich in 100% whole grains, lots of vegetables, whole Fruits, Nuts and Seeds.
Happy Breakfast exploring!
Claudia Padgett
Travel Blogger at Zeebalife
137w ago
As everyone else has stated , definitely start with lemon water.
Things NOT to have for breakfast: processed foods like sausage, nugets, bacon,cheese, cereals …. everything that has too much oil, fat , refined sugars and flour. And NO high fructose corn syrup, Everything that you think is the typical american breakfast … AVOID.
The best breakfast that you can possibly have is FRUIT. It provides your body with easily digestible sugars and fuels you for the day. Here are some ideas: Chop banana, strawberries, black berries and peaches put in a bowl cover with almond milk and add some chopped almonds or walnuts and top with 1 tbsp of chia seeds or flax seeds. And you have a ultra healthy cereal!
Another AMAZING option is Oatmeal.
-Make oatmeal porridge in the morning with almond or coconut milk instead of cow milk (you dont want that anyways) and top with bananas, sliced almonds and some chia seeds.
-Or make overnight oats by soaking the oats in almond milk or coconut milk overnight with chia seeds. In the morning, add chopped fruit, some flax or chia seeds, maybe some almond milk and enjoy!
-You can also make pancakes out of oat flour (which is just oats processed into flour in a food process at home – no yucky stuff here ) with banana and coconut/almond milk and then cooked like regular pancakes!
A good option is also having toast with avocado if you dont have time to make any of the above options.
daybreakonline.news.blog 