3 nutrition tips for healthier breakfast
Most people care about their health.
Some of them read books, articles in a newspaper or online, some will go to doctors, and some will ask their skinny friends about their nutrition secrets, but most of us absorbing information here and there, trying to figure it out as we go along with our lives.
But we still feel that we can do better, especially when it comes to our morning energy.
How did I come to know about health and nutrition?
As a child I was a chubby girl, my mom used to hide candies from me and tried hard to make me eat vegetables, which I hated.
She signed me up for diet groups and courses and kept reminding me that I shouldn’t eat this, or that, because I am fat.
So I always felt bad about my body and I wanted to find tricks to make myself healthier and thinner, but still to enjoy eating delicious food…
This feeling became a desire that lead me to spend most of my adult life studying and learning about nutrition and health.
Here are three of the most important tips I have ever learned and that I teach my patients about “what to eat in the morning in order to give our body a healthy and energetic start for the all day”:
Tip 1) In the morning – eat like a king
700 years ago, lived “The Rambam”- rabbi Moses Ben Mimon, a kabbalist, a doctor, a philosopher and a scientist, whose writings about nutrition, health and eating habits were published all over the world and are now being proved by science.
He wrote in his ancient writings: “In the morning eat like a king, at noon like a prince and in the evening like a pauper”.
Recent researches from the Weizmann Institute of Science in Rehovot, Israel, and the Max Planck Institute of Biochemistry in Martinsried, Germany, showed that it is not only what we eat that’s important, but also when do we eat it.
The researchers found, the body clock controls the optimum times for sugar- and fat-burning in the body, suggesting that people who eat most of their calories in the morning and until noon, instead of in the evening and late at night, are less likely to become overweight and obese and develop chronic diseases, such as diabetes and metabolic syndrome.
Most of us are in a hurry in the morning, we grab a cup of coffee, maybe a muffin or a sandwich, and running to work. We usually don’t have time to eat our main meal until the evening when we come back home, and most likely we shall sit in front of TV Or computer screens until late at night with our favorite snack and soft drink.
We know that it is not good for us, but what can we do in order to lead to a better, healthier lifestyle with this demanding schedule?
Tip 2) Replace your morning coffee with a cup of water with lemon, followed by a cup of warm green tea
When we wake up in the morning, our body is still tired, and it is dehydrated. That is why we feel thirsty in the morning. Our muscles rested during our sleep, but many systems in our body worked very hard, cleaning our blood system from toxins and acidity.
In order to clean our blood, systems like the lungs, liver and kidneys work when we sleep, and toxins are washed out with water through breathing and sweating throughout our sleep, and through urinating when we wake up. We lose approximately 0.2 gallon of water every night, water that we must return to our body.
I suggest to my patients to start the day with a cup of water with freshly squeezed lemon juice, as soon as they wake up. This will immediately slake your bodies’ thirst, and give your liver powerful antioxidants to clean it. After a few minutes, I suggest drinking a cup of warm green tea.
Recommended topic: Find places to eat breakfast around your location
Why drink green tea and not coffee?
Most of us run to make a cup of coffee, hoping to wake up fast and resume lost liquids.
But when you choose your morning drink, it is important to remember that it has to provide your body the amount of water he had lost during the night, and it has to give you healthy energy that lasts for hours.
Coffee will give you that kick of energy that you need, but not for long! Its effect on the nerves is very short, and soon you will feel a crash in your energy, which will lead to another cup of coffee, and another…, or cravings for sweets full of sugar, or a fast energy booster that will eventually make you gain weight and deteriorate your health.
The caffeine in coffee is also a powerful diuretic, which makes it a poor choice for a rehydration drink.
I recommend that you start your day with a big cup of any warm herbal tea, but not black tea, because if you drink a lot of black tea, it can damage Iron absorption. Green tea is my favorite, because it is full of antioxidants that revive our cells, keeps them from destruction, and gives us healthy natural energy to start the day that lasts for hours, without energy crashes.
Green tea is antibacterial, antiviral, anti-carcinogenic, anti-inflammatory, and helps our blood circulation system and heart health. If you need another boost of energy, you can add a teaspoon of natural sweetener like honey, dates syrup, Stevia extract or coconut sugar.
“Choosing the right drinks in the morning will help give your thirsty body the right head start for an energetic and a successful day.”
At this point, some of you are probably thinking: “I am not a king”; I don’t think that I have the time or the privilege to cook and eat a full, nutritious ‘king’s’ breakfast in the morning’.
So, what should I eat before running to work?
Tip 3) After your morning tea, eat a fruit and a vegetable – a 5 minutes shake for breakfast
Breakfast, is the most important meal during the day.
It is very important not to skip it, and to choose wisely what to eat for breakfast. It can determine the quality of the rest of your day. Scientific research shows that people who eat a healthy breakfast are slimmer, more energetic during the day, healthier, and their brain activity reaches more of its potential. In other words, people who eat a healthy breakfast, are most likely to be the people you always dreamed to become: healthy, successful, beautiful and full of energy.
I love eating a fruit and vegetable shake in the morning, and I recommend it to my patients, because it gives our body back many vitamins and minerals that it used during sleep, for tissue repair, and it is full of nutrients that we need for a new, delighting day.
A shake is easier to digest and faster to be absorbed, and it gives us a boost of energy and vitality to start a successful day.
The fruit and vegetable shake is so ideal for breakfast – it doesn’t make our blood sugar rise to high levels, and so after drinking it in the morning, we will not crave for carbs all day long, like we do after cereal and milk, or coffee with donuts.
Another great advantage for drinking a healthy shake in the morning is that it can be made in a few minutes, so it is perfect for those who are in a hurry in the morning and have no time to seat and eat a full meal. It is so easy to make, and so delicious. The whole family can drink a healthy breakfast together, before running to kindergarten, school or work.
For your healthy shake you can use all kinds of fruit that you like. I recommend 2-3 different fruit, but not to mix watermelons or melons with other kinds of fruit, because they are best digested alone.
For proteins, you can add unsweetened soy or almond milk. For greens, you can add kale, lettuce, celery or spirulina – very nutritious seaweed, that can be found in any health stores.
If you like a sweeter shake, you can add 2-3 dates without a pit.
I like to add my favorite “meal in a can” natural powder mix, to add some more nutrients and taste to my shakes, but it is not a must.
If you prepare all your ingredients in advance and keep your blender near you on the kitchen table, all you need to do in the morning is to blend everything together, and there you have it – a healthy 5 minutes breakfast, that really gives your body the nutrition that he needs.
As you can see, it is easy to start your day healthier, and it doesn’t consume a lot of time.
If you give your body the right foods in the morning, he will thank you by living longer, and “driving” you safely and happily to all your destinations!
About the author
The article has been written by Efrat Sharon – Pharmacist, Iridologist and holistic therapist.