Sunday, April 22, 2012

Secrets about your breakfast

The Breakfast Weekend Edition

A healthy breakfast is also something that is connected to having a fresh start.

Well-being and healthy food are undeniably strong connected and the best first step is to see nutrition as fuel for the body. In many ways you live your life the way you treat your body. Starting off with the right breakfast will set a standard for the rest of the day and can get you strong, active and vibrant.

Many times we forget the healthy choices we have, so here is a list of items that will get your day started right:

Toasted sprouted grain bread topped with sliced avocado and lox:  
One of the best breakfast options because you get healthy fats, healthy carbs,     magnesium and omega 3s all in one: The sprouted grain bread is a healthy tasty     alternative to regular bread and you can get it from the frozen section of the health food area in pretty much any grocery store (I got mine called Ezekiel 4:9 from Kroger). Its as easy as taking it from the freezer and into the toaster, then slicing up avocado and lox to top it off. Tip: if you can - go for the wild salmon lox, because regular lox is farm raised and artificially colored. The red of     the salmon shows its nutritional quality, so the more red you see, the healthier it is.

Cereal with milk and fruit: 
A lot of people eat cereal in the morning but you have to be careful with your choice of cereal - otherwise you start your day with peaked blood sugar. Companies like to hide a lot of cane sugar in cereal to make it tastier, so even if it looks like a healthy organic granola, you might be consuming up to 30grams of sugar just in one bowl without realizing. If you enjoy cereal, go for a product with under 5 grams of sugar per serving and then you can add fruit to sweeten it naturally and give you a vitamin boost.

Spinach omelet:
 A fantastic way to repurpose the baby spinach you didn’t use for salad last night.     Scramble 2-3 eggs to pour into a small pan. Once the omelet starts to form, flip it and pour some chopped baby spinach on top. Then later flip half of it over to sandwich the spinach into both halfs and top it off with a little sea salt and pepper.

Chia seed pudding: 
- One of my favorite breakfast options since you can make it on the weekend and keep it in the fridge for the whole week to eat as tasty dessert and breakfast. Its a great source of fiber, vitamins and minerals, make you feel full and help you eat less. One of the healthiest breakfast and dessert options you’ll find - it’s tasty, raw, healthy and you can change the taste and sweetness to your liking.
    Recipe for plain or chocolate chia pudding:
    1 cup Chia seeds
    3 cups nut milk, coconut milk or hemp milk
    3-5 tablespoons agave nectar/coconut sugar/maple syrup
    1 teaspoon vanilla extract (optional)
    1/4 teaspoon cinnamon or 1/4 teaspoon raw cocoa powder (optional)
    Pinch of sea salt
    Place chia seeds, milk, agave and salt in a bowl (add vanilla, cinnamon or cocoa     powder if desired) and stir well so there are no clumps and all the chia seeds are     coated in milk. Let it sit at room temperature for 20-30 minutes or cover and     refrigerate.
    Source: Living Raw Food by Sarma Melngailis

Steel-cut oatmeal: 
Substitute your regular oatmeal with steel-cut oats and you will be surprised by the texture and taste that comes with this nutritious alternative. Top off with a pinch brown sugar or fruit. A side of grapefruit will also give you health benefits, since the fruit is known for its cancer-fighting and vitamin rich properties.

Fruit Vegetable Juice:

Once of the best investments you can make in your health is buying yourself a juicer and using it. The vitamins and minerals from a juice enter your bloodstream faster than if you were to eat the same amount in food. Most juicers offer a  lifetime guarantee and if you ever tasted a freshly juiced orange juice you’ll never  go back. A great breakfast juice includes fruit as well as vegetable. You most likely will not taste the extra kale, chard, celery or spinach you put in after the fruit but it will give you all the alkalizing green properties. After watching the documentary “Fat, sick and nearly dead” it becomes obvious how juicing     regularly can minimize any health problems you are experiencing and stabilize your immune systems.

Cucumber salad: 
Cucumber is nutritious, refreshing and vitamin rich. Slicing up cucumbers and mixing them with plain non-fat yoghurt with a pinch of salt is a refreshing, healthy start in the day where you combine probiotic cultures and the best from the vegetable isle.

Always go for the common sense healthy options. The worst food choices are foods that are high in fat and sugar at the same time. Think about it: in nature there is no food that has high fat AND sugar. So in order to help your body be strong and healthy, avoid such foods
High fat can be good breakfast food - as long as it is natural like avocado
Substitute regular bread with either sprouted grain, gluten free or pumpernickel bread.
Always check the label for sugar when buying cereal
Often you can substitute your regular milk with Grass-fed milk or coconut milk for 30-50 Cents more and its definitely worth paying that to erase the hormons you are ingesting with regular milk.
Chia Pudding rocks! If there’s one seed to add to your kitchen table, its Chia Seeds. Versatile, tasty and helpful when it comes to loosing weight!

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