I often say that how you start the day is normally how you’ll finish it. That’s why it’s important for me to get my exercise done early and to eat a nutritious breakfast because I’ll be more likely to take that pattern with me throughout the day. By leaving less time for unhealthy choices at the back end of the day we’re ‘crowding out’ the bad stuff with good stuff. Try to pay attention to this and see if you agree.
So what is going to set you up for a great day? Here are my top 5:
- Googy eggs – these versatile, little balls of wonder are almost the perfect food. They contain a little bit of almost every nutrient we need. They are low in calories and high in protein and contain good amounts of selenium (for healthy hair, nails and thyroid function), Vitamin B12 (for improved skin renewal), zinc (for healthy sperm) and folate (for proper fetal development). Tip: Bulk boil a few eggs at a time so that you have a healthy, pre-packaged snack at work or when you’re on the run. Then on the weekends get fancy with veggie-packed omlettes or these delicious Italian Herb + Feta Muffins.
- Spinach – if you can get veggies in at breakfast you're off to a great start (I have been known to have soup for brekkie!). I understand you might find it hard to get your head around at first, but that’s why we’ll start slow with spinach. Spinach is packed full of vitamins, minerals and antioxidants like zinc, Vitamin K, folate, magnesium and iron. Spinach is a great base for smoothies when you’re in a hurry and is the perfect addition to eggs when you’ve got a bit more time. Plus, according to old Ayurveda texts, spinach is an aphrodisiac and love making is the key to baby making! Giddy up! Try and buy organic spinach if possible so it’s not covered in chemical sprays. Check out the top 12 foods to buy organic here.
- Avocado – another way to pack a punch into your breakfast. Avocados are full of good quality fats and 20 vitamins and minerals including fiber, potassium and Vitamin E. They give a creamy texture to smoothies (good for people who are lactose intolerant) and can really give your toast a nutrient boost. I love pimping toast like they do here as a quick go-to.
- Chia seeds – I try to eat whole, unprocessed foods as much as possible, gluten doesn’t agree with me and I don’t like to rely on other grains all the time just because they are quick and easy. Chia seeds make a great base for an alternative quick and easy, cereal-style breakfast. You can make up a few chia pudding bases using 1/4 cup of chia seeds, 1 tbsp of shredded coconut, flaked almonds + goji berries and 1 tsp of cinnamon, then you just add liquid (like almond or coconut milk) when you’re ready for breakfast (or an afternoon snack).
- Banana – the multi-tasking fruit. I love bananas because they’re so filling and versatile (versatility... do you see a pattern here?). If I am exercising and don’t want to eat too much before I go, banana slices with a bit of PB or almond spread is perfect. Otherwise they are great to bulk up smoothies and are the second ingredient in these 2 ingredient pancakes.
The mornings are such a habitual time for most people. If you can start setting some more healthy habits in the mornings, I promise you will feel the benefits for the rest of the day. It only takes 21-days to make a new habit, so imagine how your days will be renewed by the end of my 28-day program!