Three Must Eat Breakfast Foods After Christmas
Three Energizing Breakfast Foods for a Balanced Start
After Christmas, you might feel sick of the sight of food after an indulgent festive season, and feel ready to change your eating habits so you feel less bloated and cut back on those rich Winter time foods.
At this time we often make bold claims about never eating another chocolate again or go to extremes like denying our-self food when hungry and fasting.
Although this can feel tempting or like a good choice to eat lighter it can actually lead to weight gain, leave you more susceptible to seasonal illness and take away the joy of eating.
As a naturopathic nutritionist, I believe in embracing seasonal, nutrient-dense foods that align with the rhythms of nature. Here are three breakfast foods to include in your morning routine, each designed to reduce bloating and provide lasting health benefits.
So, what should I eat to feel healthier after Christmas?
Food can be like medicine when we use it consciously and tune into the effects of how we feel after eating.
Try these 3 suggestions and notice how you they affect you.
Take a note of your energy levels, how satiated you feel (hungry or satisfied) and for how long. Food really affects how happy or not you can feel too so make a note of your mood. We like to call it food mood!
1. Porridge with Seasonal Toppings
Porridge, made from oats, is a comforting and nourishing choice for chilly mornings. Oats are gentle on the digestive system and provide sustained energy throughout the day.
Why It Helps:
- Rich in Soluble Fiber: Oats contain beta-glucan, a type of soluble fiber that supports gut health and helps prevent bloating by promoting regular digestion.
- Balances Blood Sugar: Slow-releasing carbohydrates in oats help maintain steady energy levels and reduce sugar cravings.
- Boosts Gut Microbiome: Adding fermented toppings like a dollop of natural yoghurt or kefir enhances probiotic intake for gut health.
Seasonal Eating Tip: Make with almond milk to up your protein conten and sprinkle with hemp seeds for a super protein boost. Top your porridge with stewed apples or pears for fibre, which are in season in the UK during winter, and sprinkle with warming spices like cinnamon for added digestive support.
2. Eggs with Dark Leafy Greens
Eggs are a versatile and nutrient-dense breakfast staple that pair beautifully with dark leafy greens such as kale or spinach. Together, they create a balanced, protein-rich meal.
Why It Helps:
- Supports Digestion: Eggs provide high-quality protein that’s easy to digest, while greens are rich in fiber to combat bloating.
- Rich in Nutrients: Leafy greens supply magnesium and potassium, which help reduce water retention and support nerve and muscle function.
- Liver Support: Greens like kale are high in chlorophyll, aiding detoxification and reducing post-holiday sluggishness.
Seasonal Eating Tip: Use locally sourced, free-range eggs and UK-grown greens during the colder months. Sauté the greens with garlic and olive oil for a quick, nutrient-packed addition.
3. Warm Chia Pudding
Chia seeds, when soaked and gently warmed, create a soothing and nutrient-dense pudding that’s perfect for winter mornings. They’re rich in omega-3 fatty acids, fiber, and minerals.
Why It Helps:
- Promotes Regularity: Chia seeds absorb water to form a gel-like consistency, which supports digestion and reduces bloating by keeping things moving in your gut.
- Anti-Inflammatory Properties: Omega-3 fatty acids in chia seeds help reduce inflammation, supporting overall gut health.
- Hydration Boost: The high water content of chia pudding contributes to hydration, especially when paired with warm almond milk or oat milk.
Seasonal Eating Tip: Add a topping of native-grown frozen berries, which are harvested in their prime and retain nutrients when frozen. A drizzle of local honey adds natural sweetness and immune support.
Final Thoughts
In Winter, your body has to work harder to digest your food as your digestive fire is lower than the rest of the year. Seasonal illnesses can add extra strain and there are a few things you can do to make the digestive process easier and smoother so you can conserve precious energy for other joyous events.
- Don't drink and eat at the same time. Your digestive enzymes and juices are more powerful when not diluted by liquid. Try and wait 20 mins minimum before or after you eat. Trust me- this has been a game changer in avoiding heart burn and aiding super smooth digestion.
- Eyeball your macros. Macro nutrients are protein, fats and carbs. Ideally you always want more protein than anything else in the morning to balance your blood sugar levels and keep you feeling satisfied.
Starting your day with these wholesome, seasonal breakfasts can set the tone for balanced energy and improved digestion. Seasonal eating not only supports your body’s natural rhythms but also contributes to sustainability by reducing food miles. Pair these meals with a warm herbal tea and a moment of mindfulness to truly nourish your body and soul. Here’s to a healthier, happier start to your day.
Wishing you all the very best of health this Winter
Hannah & Sarah