Ah breakfast! Is it really the most important meal of the day? It would take a book to be able to address in depth the controversy that ensues.
Do you prefer pastries, bread-jam or English type breakfast? Are you part of the team fruit juice, coffee, tea? Caught on the go or sitting at the table where no one should disturb you?
Is it really necessary to eat, but above all, what should we eat at breakfast?!
I have this question very often in consultation. Here’s an article that I hope will make you want to get up for lunch in the morning!
Let’s start by asking the question:
Is breakfast imperative?
The answer is…. It’s up to you!
How do you know if it’s a must for you?
First, ask yourself: am I hungry in the morning? If the answer is yes, then don’t deprive yourself!
If you’re not hungry, ask yourself: if you “skip” this meal, do you tend to be hungry in the morning, or throw yourself on your lunch?
You practice the intermittent fasting
As we know, intermitten fasting brings many benefits. Still, I think it’s still better to “skip” dinner rather than breakfast. It’s all a matter of habit, if you use to not eat before noon and it suits you, keep it up!
It’s better to eat nothing if you’re not hungry, especially if you’re used to having a quick snack “because you should get something before leaving.” As soon as you carry food to your mouth, your digestive system starts. That’s why you’ll probably be hungrier a few hours after eating a quick little thing than nothing at all.
For whom breakfast is highly recommended?
For children, the elderly or anyone with little appetite, for pregnant women and sportsmen, a balanced breakfast will be very beneficial.
How to know if your breakfast is right
A bit down in the morning? Craving for something sweet? Difficulty concentrating? It is very likely that your breakfast is too high in sugar, which causes reactionary hypoglycemia.
Indeed, the body has difficulty managing excess sugar and will secrete in the urgency of insulin, a hormone that acts as a key to cells. Insulin allows the circulating sugar to enter the bloodstream into the cell. The problem is that it often has too much insulin secreted and blood sugar (glycemia) drops. The result is a lack of energy, attention problems, fatigue and a craving for sugar, which is natural: the body is on alert.
Why a salty breakfast is interesting
Our bodies live according to its rhythm. This is called circadian rhythms. In order to get us out of bed, the body secretes a hormone: dopamine. Dopamine is the starter, it is it that gives the desire to achieve things. To synthesize dopamine we need proteins because its precursors are tyrosine and phenylalanine which are amino acids.
The main sources of phenylalanine are animal products, nuts and soy and lentils. The products rich in tyrosine are eggs, chicken, salmon, oats, some oilseeds such as almonds, hazelnuts and cashews or Brazil.
Well, if a salty breakfast does not suit you at all, or if you want to vary, there are still high-protein content recipes!
How to compose breakfast
The drinks to be preferred
Start by bringing a hot drink to your body. Avoid coffee if you don’t eat anythin as it can be irritating to the stomach and can increase your blood sugar. Avoid it as well during the meal (as well as tea) if you are at risk deficiencies. The tannins in these beverages inhibit the absorption of certain minerals, including iron. Rooïbos tea or herbal teas are not a problem.
What to eat?
Remember: protein, good fat and a source of fibers at every meal
→ High-protein foods
Eggs are an excellent source of protein and fat. Prefer organic or outdoor hens. If this is not the case, the digestive flora manufactures from the choline contained in the egg yolk of the oxide trimethylamine (TMAO), a substance toxic to the cardiovascular system and accelerates aging.
Fermented soy can also take place in your breakfast
Cheese, prefer those with goat’s or sheep’s milk, can also be an alternative
Chia seeds, to soak the day before and simply go out the next day will also facilitate your transit!
→ High-carbohydrate foods
Whole grains (preferably organic) or pseudo-grains such as quinoa or buckwheat are excellent sources of energy.
→ A source of good fat
Oleaginous are an omega-3 bomb! Whether eaten raw or in the form of puree (beware of composition), they have their place on our table!
Hummus in olive oil, dark chocolate (not the whole shelf anyway), seaweed spreads or other spreads will be quick to spread on a slice of wholemeal bread or a buckwheat patty!
You can also grind flaxseeds that will bring you good omega-3s and sprinkle your meal. Hemp, walnut, colza and linseed oils are very interesting to consume raw!
Avocado is a fruit rich in omega-9, to be consumed in moderation because its culture is not ecological.
Note that some foods can be in several categories such as eggs, chia seeds or oilseeds, sources of both protein and fat, pseudo-cereals or legumes sources of carbohydrates and proteins… It’s always easier to reduce a food to a macro nutrient, but remember that a food is not equal to a single element!
Here are some ideas:
Soft-boiled eggs/ toast wholemeal bread or rye/ 1/2 avocado (max 2 times a week)
Scrambled eggs with cheese/sliced mushrooms/ Toast cereal bread
1 Fried egg/1 slice of ham without nitrite/ Wholemeal bread
Poached eggs/spinach/ buckwheat galette
Black wheat patty/smoked trout
Homemade Guacamole/toast or homemade corn tortilla**
Fresh goat toasts/ 1cc honey/nuts/apple
Houmous*/toast or wasa/apple
400g canned or dry chickpeas
2 garlic cloves
2 tablespoons olive oil
1 tablespoon lemon juice
Mix everything and wet with a little water if necessary. Season to your liking.
To be eaten as an aperitif with vegetable sticks, on bread for breakfast….
Variation: Divide the amount of chickpeas in half and replace with beets.
100g corn flour
50g wheat flour
1 CS cumin
1/2 tsp salt
Mix everything with water until you have a soft but non-sticky dough. Let stand for 30min. Roll the dough in a circle the size of your stove. Cook in a very hot frying pan for 3 minutes on each side.
Tips for eggs:
Poached egg with the microwave (if you don’t have time because the microwave could distort food): pour hot water into a bowl, break the egg in it and microwave 40 sec. Adjust the time if necessary.
In the pan: bring the water to a boil, add 1 cc of vinegar, break the egg and make a small swirl in the cooking water. As soon as the white is cooked, stop the heat and remove the egg.
Sweet breakfast alternatives, but still high in protein
Pudding chia seeds
Homemade muesli with no added sugars
Wholemeal or rye bread with a spread of vegetables, oilseeds or legumes
Goat’s milk or sheep’s milk yoghurt with fresh fruit and oilseeds
Sweet potato pancake
Fruit Clafoutis without added sugar, with whole wheat flour, halzenut or almond powder, eggs
Sugar-free compotes with sheep and oilseed yoghurt
Banana bread or carrot cake without added sugar, with whole wheat flour, halzenut or almond powder, eggs
On the go: a smoothie that respects the principles of a breakfast can do the trick! Think oilseed purees, silky tofu or hemp for protein and fat!
All industrial cereals (even ORGANIC, whole wheat or with vitamin-rich mentions), with a toy inside, puffed, processed, in the short slimming radius of real sugar bombs with no nutritional interest
White bread, buns or other pastries
Rice or corn patties
Cake in packs
Fruit juices, devoid of fiber, you drink only sugar
Industrial spreads and jam
Light products or 0%
Chocolate powder to add in milk or cappuccino in a can
You don’t have time but you want to have breakfast
Take it with you!
Prepare a chia seed pudding, porridge or muesli in an airtight jar the day before. You can also prepare hummus or guacamole with a slice of wholemeal bread.
You have entered the data of this article but you do not think you can hold it?
Don’t put pressure on yourself. Start by introducing one salty breakfast per week. If this doesn’t pass at all, keep the balanced sweet options in mind. Gradually you will have your preferences and increase their number. Keep, if it remains important to you, a “traditional” breakfast on weekends!
Believe me, I’ve seen it with my patients in consultations, it’s just a matter of habit! Some people even eat sardines when they get out of bed 😉
I hope this article will be useful to you. Breakfast is just one component of a successful morning: cardiac coherence, visualization, cold water shower, movement exercises… enough to compose his first hour of the day in order to start his day well!
For any questions, recipes or comments, please contact me.
Focus on animal or vegetable proteins in the morning, limit ingesting sugars, especially from processed and/or high GI foods.
Listen to yourself: if you’re not hungry don’t force yourself, but then watch out if you tend to snack more, throw yourself on food or get a bar.