Three Must Eat Breakfast Foods After Christmas
January is the time of re-thinking our diet after perhaps too much indulgence.
What we’ve found after working with hundreds of women is that too much change, too soon, is hard to stick to and promotes an all or nothing approach. Starting in all for a few weeks and ending in nothing more maybe the rest of the year.
We like to suggest starting with a change just at breakfast, once that’s established moving onto lunch and then finally dinner. Cementing each step into your daily routine one at a time.
So let’s start with three foods to include in your breakfast.
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolise it. So we are going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidised cholesterol that’s heart unhealthy.
See the bottom of this article for a delicious breakfast recipe.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you find nuts hard to digest, soak them overnight (cashews only need 4 hours) in water and discard the water in the morning before enjoying the nuts. This soaking process rehydrates the nuts making them easier to digest and removes the phytic acid making the micronutrients more bioavailable.
Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to.
If you like to think outside of the box though you wouldn’t be breaking any “official” breakfast rules by adding them!
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast, see at the bottom of this post for a breakfast recipe.
How to actually stick to lifestyle changes.
We mentioned at the beginning of this article, to only make one change at a time but even this can be easy to ‘forget’ as the autopilot takes over on a busy day and you fall back into familiar patterns.
We see Women make the most consistent changes when they have accountability and support in place to help them. This is what we offer all year around in our Women’s health membership, The Holistic Health Circle.
This January we have a focus on your daily step count and meal planning and prepping on Sundays. Likeminded, professional women are posting their daily steps and we come together to plan and batch each Sunday, making it FUN and inspiring.
The Holistic Health Circle is like an online gym membership but for your body, mind and soul. Where you can meet other Women who have the same goals and aspirations for their health. Join our January challenge today to make your 2024 health goals happen without the struggle, self sabotage or shame. Get all the info here.
Recipe: Veggie Omelet
- 1 teaspoon coconut oil or ghee
- 2-4 eggs (depending how hungry you are)
- ¼ cup veggies (grated courgette and/or sliced mushrooms and/or diced peppers/or spinach)
- dash salt, pepper and/or turmeric
Add coconut oil/ghee to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
In the meantime grab a bowl and beat the eggs with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.
When the bottom is lightly done flip over in one side and cook until white is no longer runny or add a lid if you have one.
Serve & Enjoy!
Tip: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato.