Food, Health

Your Breakfast Questions Answered

The thoughts patterns, movement & nourishment you include in your morning routine, set you up for the hours ahead. This can go one of two ways…prepare you for a day full of low energy, digestive discomfort, poor concentration and heightened stress levels. Or if you take the time to listen to your body and fuel it with the things that really let your soul shine, you will encourage a positive, vibrant morning with the best chance to thrive throughout your day.

Practises such as meditation, journalling, yoga, grounding and deep breathing act to nurture your mind. Movement of any kind can help stimulate blood and lymph flow around your body and the food and drinks you consume will nourish each and every cell in your body.

On the diet front, finding inspiration of new and healthy breakfast options that are a winner for both your health and taste buds can be a challenge. Especially when food intolerances exist such as wheat and pasteurised dairy, which make up our conventional western diet staples- bread and milk.

To celebrate the launch of my new breakfast recipe eBook: My Vibrant Morning, here I have shared some answers to my commonly asked breakfast queries.

Q: I struggle to eat breakfast as I’m not hungry in the mornings. Should I still be eating?

This is a biggie. If you’re not hungry in the morning, it could be due to a number of reasons. If you’re actually waking up feeling nauseous, bloated, have heart burn, or any other digestive complaints along with lack of appetite, then this needs to be addressed for overall health. Remember, it all starts in the gut. To support your digestive stomach acid production, help to cleanse your liver and alkalise your tissues, you could start your day with some lemon or apple cider vinegar, in warm water. This may be enough to overcome morning digestive disturbances, but getting your gut health right takes dedication and usually more than just a morning elixir. You can read more about gut health here.

If however, you just simply don’t need to eat a large meal in the morning, recent research is indicating that having a long time between your dinner and your first meal of the day is actually supportive for healthy blood sugar levels, insulin sensitivity, controlling inflammation, improved cardiovascular health, weight management, encouraging longevity and protecting brain health (1,2,3,4,5,6). So don’t beat yourself up about not eating first thing, just be sure that when you do consume your first meal, you are supporting your body with a nutritionally dense meal.

If you’re wanting to give a longer overnight fast a go, but you do feel genuinely hungry in the mornings, you can instead opt for an earlier dinner. Otherwise I offer some satisfying & blood sugar regulating breakfast drink options for you in My Vibrant Morning. Yep, that includes my version of a healthy coffee!

Q: What should I include for B vitamins if I’m cutting down on grains, and calcium if I’m reducing pasteurised milk & yoghurt intake?

The nutritional value of processed foods such as breads, crumpets, cereals, ‘quick’ oats, pasteurised milk and long life milk (just to name a few) is often damaged and therefore requires fortification of low quality synthetic vitamins and minerals. Instead, a more nourishing approach would be to include whole-foods that are naturally high in nutrients.

You can gain B vitamin rich foods from:

 

  • Asparagus, beef*, brewers yeast, lamb, legumes, liver, nuts*, pork, spirulina* (B1)
  • Almonds*, asparagus, avocados*, barley grass*, beans, brewers yeast, broccoli, currants, eggs*, offal, raw milk, sprouts (B2)
  • Almonds*, beef*, brewers yeast, chicken, eggs*, fish*, halibut, legumes, mackerel, meat*, peanuts, salmon (wild caught), sardines*, sunflower seeds* (B3)
  • Avocado*, brewers yeast, beans, crayfish, egg yolk*, green vegetables*, lentils, liver, mushrooms*, oranges, peas, raw milk, royal jelly, sweet potatoes* (B5)
  • Avocado*, bananas*, brewers yeast, carrot, chicken, egg yolk*, ham, legumes, lentils, mackerel, offal, peanuts, salmon (wild caught), tuna, sunflower seeds, walnuts* (B6)
  • Clams, egg yolks*, herring, kidney, liver, meat, raw milk, oysters, salmon (wild caught), sardines* (B12)
  • Bean sprouts, brewers yeast, butter*, cashews*, egg yolk*, kidney, liver, raw milk, peanuts (Biotin)

Note: B12 and Biotin are produced from your beneficial bacteria in your gut. Fermented foods such as sauerkraut will support this production. 

Aside from raw and traditionally fermented dairy, Calcium rich foods include:

  • Butter*, ghee*, gelatin*, bone broth*
  • Green leafy vegetables*, broccoli, cabbage*, spinach*, avocado*
  • Egg yolk*
  • Lemon* zest
  • Cinnamon*, oregano, basil*, chives*, parsley*
  • Sesame (therefore tahini), chia seeds*, sunflower seeds*, hemp seeds*
  • Almonds*, brazil nuts*
  • Black beans, chickpeas
  • Duck
  • Salmon (wild caught), sardines*, anchovy, snapper, crab meat, shellfish, prawns
  • Maca powder*, spirulina*, seaweeds*

*Throughout the pages of My Vibrant Morning, I have included recipes with these B vitamin and Calcium rich foods, to ensure you are receiving adequate daily nutrition. 

Q: I’m hungry again soon after breakfast

If you are a breakfast lover and often consume a morning meal, but struggle with feeling hungry within 1-3 hours later, the first thing I will ask you is… are you getting enough fat? Look at what you are consuming for breakfast- do you have any good quality fats from nuts, seeds, avocado, olives, olive oil, coconut products, MCT oil, egg yolks, oily fish or animal fat? My first port of call is to increase the amount of these fats and this usually this does the trick. The amount you will need to keep you satiated, will be different to your loved ones so remember to fine tune to meet your needs.

Lots of good-fat rich meals including smoothies, coffee, yoghurt, granolas, chia puddings, pancakes, panna cotta, grain free bread, porridges, dairy free milks, nut butter and savoury dishes (including egg free options) are found in My Vibrant Morning.

Make your Morning a Vibrant One

When it comes to starting your day right, I can’t answer that one – only you can. Instead, throughout the pages of My Vibrant Morning, I have provided you with many different meal and drink options which are nutritious in their own right. I challenge you to embrace any change to your usual routine and apply the recipes into your daily diet.

Truly listen to your body- your huger, energy, concentration, moods, digestion, skin and cycles. You will be guided to what suits you as an individual and allows you to best thrive throughout your day. To help you develop your personal morning routine, you can pick up a copy of my breakfast recipe eBook here.

What’s your favourite way to start your day?

Love, health & happiness,

Kasey

 

 

References

(1) Neurobiology Of Disease, April 2007

(2) Science Translational Medicine, 8th Feb 2012

(3) Washington Post, 31st December

(4) BBC News, 2nd Jan 2013

(5) Metabolism Journal, Jan 2013

(6) Nutrition Journal, Sep 2010

(7) Fight Ageing, Sep 2015

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Kasey Willson

Hi there :)

I’m Kasey, an Adelaide based Naturopath, Nutritionist, Writer & Speaker.

My aim is to create loads of health and happiness in your world, by providing you with exciting health information, so you can experience balanced hormones, thriving digestion and vibrant energy levels!

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