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In or Out its the Breaky debate!

30 January 2019 12th Health
In or Out its the Breaky debate!

The UK government has been top news in recent weeks. The Brexit deal or no deal and in or out continues to confuse us all. So I thought why not discuss breakfast while you watch the morning breakfast show.

We have all heard the saying, eat breakfast like a king, lunch like prince and dinner like a pauper. But our breakfast time has been hijacked by either our busy lives or the advertising agencies. The first is a common phenomena depicted by the London city worker rushing to catch their morning train worried about the usual underground delays. At best a coffee in hand and a little snack.

The second is silent, we have grown up with our breakfasts consisting of sugary pumped cereals and marketed ‘breakfast friendly’ products that state additional vitamins added. We need to question why additional vitamins need to be added into something in the first place. It is probably because that food doesn’t have much nutrition in it or the nutrition has been sucked out during the production phase. Our breakfasts should no doubt be a balance, however I would say we need to favour protein sources more in the morning. The protein will break down slower and leave us feeling fuller and more energetic for longer. Put your hands up if you usually crash at 11am and need a second coffee or sugary snack.

Its all well and good giving advice or making us aware of the problems with our breakfast. The important point is what solutions are available. Commonly there are three questions that are asked:

  • 1.What can I do if I don’t have time in the morning?

Although this is by far the biggest reason for not having breakfast there is a simple solution that innately we all know. Yes that’s right, we just need to schedule in breakfast to our daily morning routine i.e. wake up a little earlier. We don’t seem to miss brushing our teeth and always have time for it, so why can we not make time to eat some good healthy breakfast? Afterall we brush our teeth to keep our breath smelling fresh and intact, so why not keep your body chemicals in balance and your brain powered up with good nutrition? There are so many more benefits for the earlier morning start, you will only understand if you have experienced it yourself. So why not give it a go?

For those that find the 10 minute snoozer on their alarm comforting, you do have an alternative option. There are some simple easy nutritious recipes that you can produce the night before ready for you in the morning. They take less than 20mins and can be made into batches to keep for the whole week. Skip to the next point if you know this is for you!

  • 2.I don’t know what else to eat for breakfast, teach me some recipes!

It will be a pleasure, here is 3 of my favourite easy and fun ideas.

Good Old Porridge

Yes porridge is great, try not to be deceived by packaging. Just pick normal regular oats or better still some good organic oats. They are a good source of protein and fibre, two things we lack a lot off when it comes to breakfast. Best thing is, you can make porridge exciting with a few tweaks.

Ingredients

3 Tablespoons Oats

Water (yes that simple!)

1 teaspoon honey or date syrup

Handful of nuts of choice (protein and fats)

1 teaspoon chia seeds (omega 3’s and Protein)

1 teaspoon sunflower seeds/pumpkin seeds (Protein and antioxidants)

Fruit of choice – best is banana, any berry or apples

Method

Put 3 tablespoons of Oats into a saucepan on a medium heat. Add just enough water that the water is covering the oats, if you prefer thicker porridge add less water. Keep stirring until the oats start to cook. Stir in the honey and sprinkle on nuts, seeds and fruit of choice. Enjoy

Avocado and Boiled Egg Bowl

Boiling an egg is so easy, just drop them in a saucepan of water and go do your morning routine. We all know about Avocados, they are not a healthy craze for nothing. They have good healthy fat content, excellent for your mitochondria (helps produce your energy) and they are packed with good nutrients.

Ingredients

2 Eggs

½ Avocado

Selection of cut bell peppers

A good olive oil

Salt and Pepper

Basil (optional)

Method

Boil eggs in saucepan. Once boiled, peel off shell and cut in halves. Place in a bowl. Place avocado in a bowl and a selection of colourful sliced bell peppers. Generously pour olive oil over avocado and peppers. Season with salt, pepper and basil.

Banana Pancakes

If its pancake day and you are feeling peckish, how about try some healthy pancakes and they are sugar free. You can add lots of great toppings to spice it up.

Ingredients

2 Ripe Bananas

2 Eggs

1 teaspoon vanilla extract

½ Cup Cooked Oats

1 teaspoon Cinnamon

Method

Mash Bananas in a bowl until smooth. Mix the eggs and vanilla extract, then and cinnamon and oats. Mix until all combined. Heat a skillet to medium and then place the pancake batter in a nice round circle. If you want thicker pancakes then use more batter. Cook for about 5 mins and flip it in between. Add honey or date syrup, a fruit of choice and some seeds of choice. Courtesy of tasty ( https://tasty.co/recipe/healthy-banana-pancakes )

  • 3.What if I genuinely don’t like eating in the morning?

Your most likely asking this question because you have grown up generally not eating breakfast. If you are not interested in eating in the morning or feel sick even thinking about it, then assess what you eat the night before, how late you eat and whether you are getting enough sleep and hydration.

The reason for breakfast is in its name, you are meant to be breaking a fast. If you have eaten really late at night then it won’t feel like a fast needs to be broken. If you are not sleeping well then your body will just want to fast more and if you have eaten too heavy your body will feel it needs more time to digest.

While we are all planning for Brexit lets make sure we remain with breakfast!