Breakfast like a King
During the sixties I grew up with the words of Adelle Davis ringing in my ears – “breakfast like a king, lunch like a prince and dinner like a pauper” which simply means eating more food earlier in the day and less food later, which is generally opposite to what most people do. Adelle was a keen advocate for healthy eating. Through our Ridiculously Simple Steps To Transform Your Health (and Life) we aim to help you focus on eating well, moving well, thinking well and living well. When taking our Ridiculously Simple Steps collectively, there is an increased likelihood of attaining and maintaining improved health and wellbeing.
It is common knowledge that breakfast is the meal that “breaks the fast”, however many have lost sight of Grandma’s advice which was to have a hearty breakfast. This simple lifestyle habit can have a profound effect on our health all year long. We believe that breakfast is indeed the most important meal of the day. Numerous scientific studies performed over the past twenty years have shown that eating a nutritious breakfast improves our overall nutrition, performance and affects our ability to concentrate. It also helps control our weight since breakfast jump starts our metabolism early in the day. When we skip breakfast our body goes into a defense mode and tries to conserve the energy by slowing our body down. Due to this, our overall daily calorie burning process is affected and makes gaining weight much easier. A nutritious breakfast not only supplies vital nutrition, it also helps to balance our moods. Food is energy which we need to get us from dawn to dusk! The brain (and central nervous system) run on glucose — that’s the fuel we use to walk, talk, and carry out all activities. Maybe your last meal at night is at 10 or 11 PM (common, but not optimal). The following day, breakfast is not eaten until about noon. That’s thirteen or fourteen hours with nothing in your system. The brain is deprived of nutrients and the body has to work extra hard to break down any stored carbohydrate or turn fat or protein into a usable form for the brain to function. This can cause fatigue. I have seen this happen to co-workers over the years, those who steadfastly refuse to make time for breakfast but by lunch were having difficulty focusing.
The best breakfast will supply nutrients that release energy over differing lengths of time throughout the morning. In other Ridiculously Simple Steps To Transform Your Health (and Life) we discussed the value of drinking water infused with lemon first thing in the morning and eating fruit before your meal (every meal) and this is especially true at breakfast. It is also absolutely essential that protein is part of our breakfast, because it is protein that helps to regulate our blood sugar levels, postponing the symptoms of hunger. Protein can be found in many breakfast foods including good quality muesli (see recipe below) which contains nuts and seeds, oatmeal porridge, spirulina food drinks, natural yoghurts, eggs, fish and meat. Accompany these foods with fruit and you have the perfect breakfast. Check out Jamie Oliver’s website for further healthy breakfast ideas. Dr James Chestnut (www.thewellnesspractice.com) recommends giving our body foods we were originally designed to eat. Unfortunately the breakfast cereal marketers have done great harm to people’s health in cleverly marketing their ready made cereals which mostly lack essential nutrition and are often packed with hidden sugars.
Many people find they just cannot face breakfast, however during the morning when they are looking for that quick burst of energy they are more likely to reach for that unhealthy food which also lacks nutrition and is loaded with sugar. Lack of hunger in the morning is mostly due to what was consumed the night before – often a heavy meal late in the evening. As a result, the body has spent most of the night digesting and processing the meal. After working all night, the last thing our body wants to do first thing in the morning is eat! For those trapped in this scenario, we suggest avoiding an evening meal for several days to rebalance the body. You may be pleasantly surprised by your new found desire for breakfast!
Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and playground, with better concentration, problem-solving skills, and eye-hand coordination.
If you are among the many millions of people who skip breakfast every day or fuel your body with a single cup of strong black coffee, now is your opportunity to kick the habit. Knowing that this Ridiculously Simple Step To Transform Your Health (and Life) has the ability to make such a positive difference to your health, all you need do is to make a plan to have your breakfast foods ready to use. To help you, I have included the muesli recipe which we use. We hope you will consider taking this Ridiculously Simple Step To Transform Your Health (and Life) and make it a “must do” every morning, since to breakfast like a king will give you the best possible start (and finish) to your day and may well be one of the best kept secrets to manifesting health and vitality through to old age.
Karens Organic Breakfast Muesli
- 1 kilo breakfast oats (not quick cook ones)
- 250 gms Raisins
- 125gms Flax seeds (crushed)
- 125 gms Pumpkin seeds
- 125 gms Almond flakes
- 125 gms Ground almonds
- 125 gms Sunflower seeds
Mix all ingredients and store in airtight container. Serve with organic blueberries and banana. I use almond milk and/or natural yoghurt Use honey or virgin maple syrup for sweetener if desired.
Your comments and suggestions are invited on this blog post.