Looking for a breakfast recipe or idea that fit your lifestyle?
Eating with a healthy lifestyle really isn’t too difficult when you stick to a real food approach, but it’s often getting there for most people that seems to be the hardest part.
We live in a fast-paced, on-the-go world that prioritizes convenience over quality quite often, a lifestyle which can leave our diets lacking in real food nutrition.
So to help you achieve your goal of living a healthy lifestyle, I’d like to share some simple tips about mastering your breakfast. No matter whether you’re new to eating a healthy lifestyle or if you’ve been doing it for a while now, these tips can work for you and may even help you learn to try new foods to prevent getting stuck in a food rut.
Oh, and if you’re one of those women’s who are constantly on the run for your job, with your kids, or because you just like to stay busy, these tips can help you out too. Now, all you have to do is follow them and start eating! You can also choose a delicious, healthy low carb breakfast recipe to help set the right tone for your day.
What Does Breakfast Mean?
The word “breakfast” is derived from the phrase “breaking the fast.” We fast while we sleep, and breaking that fast is just that… it’s the first meal after fasting.
Breaking the fast “Breakfast” can be a meal that happens after eight hours of fasting, or it can happen after ten hours or twelve hours or even eighteen hours. For example, if you have dinner at 6 pm and you do not eat anything until the next day at 7 am, then you have just fasted for about 13 hrs. So then you’re breaking your 13 hours long fast at 7 am with breakfast!
Some people may choose to voluntarily extend their fasting period to eighteen hours by having they’re breaking the fast meal at noon. Their “breakfast” doesn’t come until the time that some may consider their “lunch”. They are breaking their eighteen hours long fast (since their last meal was at 6 pm) with a meal at noon!
Building the Perfect Healthy Breakfast
That you eat your “break fast” meal at 7 am or 1 pm it’s relevant to what your plate should look like. Food is a bunch of macronutrients and micronutrients put together to bring nourishment to your body and to fuel your life.
Be mindful and recognize that the food industry has created a breakfast food category as a means to sell more products and to increase their profits. The body doesn’t recognize which category of food we eat, rather it recognizes macro and micronutrients. The body wants protein, fat, and carbohydrates, vitamins, minerals etc. – not cereals, toast and jam. A great way to get some perspective on this is to look at what breakfast foods around the world look like, a window into the fact that there is nothing that’s actually a “breakfast food” – it’s all about perception.
So What Should Your Healthy Breakfast Contain?
That’s actually very simple: protein/fat and a little carbohydrate. Protein is a source of strength for the body that transforms into muscle, bone, neurotransmitters once it enters and is used by the body. Complete proteins are mainly from animal sources such as beef chicken, fish, eggs, and collagen, but hemp seeds and quinoa are also complete proteins.
Fat is the raw material for all of our soft tissue such as skin, organ tissue, and hormones, and it represents more than 80% of our brain’s raw materials. Healthy sources of fat are butter or ghee, coconut oil, olive oil, avocado, avocado oil, nuts, and seeds.
Finally, let’s talk about those carbohydrates. Carbs such as vegetables are a vehicle for micronutrients like water-soluble vitamins, minerals and also antioxidants. It is important to eat 4-5 cups of vegetables per day.
Need a Healthy Breakfast Recipe? Here are 16 Great Ideas!
So all of that is great stuff, but what you really need are some ideas as to what to eat. Figuring out what to put on your plate is the biggest challenge! Here are 16 simple, quick and delicious ideas for your breakfast.
- Bacon, eggs, avocado, mushrooms & tomato
- An omelet with your choice of meat, vegetables and of course – whole eggs.
- Scrambled eggs mixed with diced bacon and avocado (my personal favorite!)
- Low carb N’oatmeal
- Lots of nations wake up to soup – make a soup like my Portuguese soup.
- Devilled eggs with a side of green salad.
- Bake an egg in an avocado
- Bone broth with an egg whisked in and swiss chard added in broth.
- Smoothie: 2 cups of spinach, 2 raw eggs and 1 cup of full-fat coconut milk.
- Smoked salmon, fried eggs and sautéed vegetable in butter
- Egg wrap with a side of sprouts and coconut yogurt.
- Green smoothie: 2 cups of leafy greens, 1 cup of almond milk, 1 tbsp of almond butter with a side of 2 eggs.
- Egg muffins – cook these up with your favorite veggies and meat, then help yourself all week. You can even freeze them wrapped up for an instant breakfast.
- Something leftover from dinner last night…could be roasted lemon chicken with asparagus reheated in a pan with butter.
- Breakfast on the go: 2 hardboiled eggs made in advance a with raw veggies and with a handful of macadamia nuts.
- Bulletproof coffee: 1 cup of coffee with 1 tbsp of MCT oil, tbs of butter or ghee and 2 scoop of collagen peptide. Serve with a 1/4 avocado.
Struggle with Consistency with Healthy Eating?
You know what you should eat but can’t do it consistently? You obsess about healthy eating for days and maybe weeks… you’re on the “wagon” and all is good until it’s not. You crave what you shouldn’t… nighttime eating comes back. Maybe it’s emotional eating that you no longer can control or perhaps it’s overeating. No matter what it is … it’s real. You want to eat healthily but there’s a strange force inside of you that makes it so difficult.
I get it. Been there done that. I used to be so frustrated…. I’m a nutritionist and I couldn’t stick with it. We think it is because that we are being told if we add more willpower we could stick with the right food.
What I’ve found is that consistency in healthy eating has nothing to do with food or willpower. The answer is in how we related to food. That’s one some people can stick with IT and others like us can’t. We have to release our emotional connection to food.
Claim Your Food Freedom Program is my solution to the healthy eating consistency struggle. In 21 days you’ll learn to dissolve the emotional blocks that keep your stuck and finally stop sabotaging yourself with food.[showmodule id=”12823″]
I wish someone would have taught me these strategies when I was struggling with healthy eating! Food can be easy… if we make it so. I can help you get there!