Putting Breakfast at the Top of Your List

Breakfast has always been referred to as the most important meal of the day. Breakfast can make a big difference when it comes to your health. The Mayo clinic has said that eating a healthy breakfast means that you are more likely to consume more vitamins and minerals, and less fat. You can have better concentration and productivity all day long.

Fried Egg and Cheese over Mixed Vegetables - Putting Breakfast at the Top of Your List

Fried Egg and Cheese over Mixed Vegetables

A healthy morning meal can help you control your weight, lower your cholesterol, which in turn could lower your risk for cardiac problems. Let’s talk about Carbohydrates and breakfast.

There is a material call ‘gelatinous’ and it is found in foods that are rich in soluble fiber, which forms during digestion and slows the absorption of nutrients from these foods. Foods high in both soluble fiber and complex carbohydrates, break down more slowly as a result of their fiber content, which prolongs the conversion of carbohydrates into glucose, a crucial source of energy for your brain and muscles.

A slower release of glucose results in a sustained release of energy and a less significant increase in your blood sugar. Eating foods that contain soluble fiber helps you keep your blood sugar stable, which may reduce your risk of type II diabetes.

Sunny Side Up Eggs in a pan with vegetables - Putting Breakfast at the Top of Your List

Sunny Side up Eggs with Mixed Vegetables

As several studies have reported, if we eat breakfast on a daily bases we can lose and maintain weight better than those of us who skip breakfast. The prior chapter spoke on protein for sustained energy to start your day. In addition to protein a complex, unrefined carbohydrate is also needed. It also provides energy and helps maintain steady blood sugar levels. Our brains are unable to function without a steady flow of carbohydrate-rich foods.

The carbohydrates not to include in your morning breakfast are donuts, sugary cereals and pastries, these are fast acting and do not provide the energy needed. Instead, they cause peaks in energy levels, followed by a sudden crash. Good carbs called complex carbohydrates to eat for breakfast prevent these energy peaks and sudden dips.

It has always been suggested to have a fruit with your breakfast, but now it is being advised to include vegetables instead. Fruit is a carbohydrate that gives you energy much faster than protein and vegetables, making fruit better to use as a snack in between meals.

Keep in mind that cookies, chips, candy bars, considered a snack will give you energy, but it will spike your glucose levels to only drop off fast. Your energy goes down as well, and the cycle starts again, because you will eat more. Stick with fruit for your snacks between meals.

Scrambbled Eggs with Apple Chicken Sausage and Vegetables -  Putting Breakfast at the Top of Your List

Scrambled Eggs with Apple Chicken Sausage and Mixed Vegetables with a Slice of Toasted Sourdough Bread

It is also good to note, juice is not the same as eating the fruit in its whole form. If you do drink fruit juice , it is better to juice it fresh from fruit you buy at the market. All bottled juices that state 100% juice, is true. But the juice has been pasteurized or heated to over 235 degrees and therefore killing the vitamin C. They re-fortify the juice, but it is not the same as in its original form.

If there some days in the week you are rushed for time, it can still be possible to get your protein and complex carbohydrates with two pieces of 100% whole grain toast and a hand full of almonds, about 24 whole almonds equaling 1 ounce.

There have been studies over the years on breakfasts, and the reports show that people who have a healthy breakfast will tend to follow healthy eating habits.

Breakfast can truly be a life saver.

 

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Fermented Beet and Fresh Pear Salad with Goat Cheese

Fermented Beet and Fresh Pear Salad with Goat Cheese

Pickled or fermented beets are a good source of complex carbohydrates, as one cup of fermented beets has 37 grams. Fermented beets are also a good source of dietary fiber. One cup of sliced pickled beets provides 6 grams of the 23-30 grams of needed fiber daily. Dietary fiber offers a number of health benefits, which includes promoting a healthy digestive system, and stabilizing blood sugar levels.

If the fermentation process is done right, the jarred fermented or pickled beets have beneficial bacteria, and enzymes, needed for maintaining a healthy body.

The magazine of “International Journal of Sport Nutrition and Exercise Metabolism” published research on carbohydrates in their December 2010 journal, stating that carbohydrates are a crucial component of a well-designed post-workout meal.

Even if you don’t work out, but are very active, complex carbohydrates are crucial to giving your body the energy it needs to keep you active.

Eating pickled beets from a can or jar done by manufactured preparation can contain high sodium.

Himalayan Pink Salt It is recommended to ferment the beets yourself, because Himalayan salt can be used, as it contains all of the trace minerals, unlike table salt. Using Himalayan salt requires ½ to ¾ less use of salt because of the accompanying trace minerals, and therefore less sodium in your diet.

If you don’t want to do the fermentation yourself, then find a friend or a health food store, such as Whole Foods, Trader Joe’s or the equivalent that will have fermented foods that state using Sea Salt or Himalayan Salt in the fermentation process.

This is a simple salad, but a great food to keep your digestive tract in working order.

Fermented Beet and Fresh Pear Salad with Goat Cheese

1 – 15 ounce jar fermented beets (preferable sea salt or Himalayan salt used in fermentation process)

1 large pear, cored, sliced thin

½ cup sunflower seeds

½ cup white raisins

4 ounces goat cheese

Open jar and drain juice* and pour beets into a salad serving bowl. Add sliced pear, seeds, and raisins, mix and top with chucked goat cheese.

Plate and serve.

*You can choose to pour a small amount of the juice over the salad. If you do drain the juice, drain it into a glass and drink it. It contains vital bacteria, and enzymes for healthy digestion.

For more reading on Fermented foods, consider this article: Protect Foods from Spoilage with Fermentation  and read more about the importance of fermented foods on your health by linking here: Health News Library.

 

 

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Simple and Easy Beef Stir-Fry with Coconut Milk

Easy-and-Simple-Beef-Stir-Fry-with-Coconut-Milk

This stir fry really is simple and easy. This is another Asian meal right out of our kitchen here at Splendid Recipes and More.

When it comes to food there are always health benefits, that is if you are eating the food in a healthy way. This recipe includes red pepper flacks, and if you have a problem with your appetite, that is wanting to eat to much and possibly putting on a few extra pounds, red pepper flakes can help.

Adding 1/2 teaspoons of red pepper flakes three times a day to what you eat, you can cut down your appetite by 30%. Of course if you cut out simple carbohydrates (refined carbs) from your diet as well, and add complex carbs (100% whole grains, including the fiber), you can also suppress your appetite another 30 to 40 percent. Complex carbohydrates digest slower, leveling your blood glucose not spiking it, and giving you energy for longer periods as well as a full feeling for 3 to 4 hours.

A great snack between meals is a piece of fruit. But don’t add the red pepper flakes to your fruit, just to your breakfast, lunch and dinner. Speaking of dinner here is our featured recipe and what you will need:

ingredients-for-Simple-and-Easy-Beef-Stir-Fry-with-Coconut-Milk

1 lb. beef, cut into thin strips for stir fry cut

1 tbsp. Ginger, minced

1 tbsp. Garlic, minced

1 Large Onion, sliced lengthwise

1 Green Pepper, sliced lengthwise

1 tbsp. Red chili flakes

1 tbsp. Curry powder

1 14 oz. can Coconut Milk

 

Heat some avocado oil in a wok or large pan, and fry the beef on both sides. Add the following 6 ingredients and stir-fry some more till the beef is thoroughly cooked.

Add coconut milk; simmer on low heat for 10 -15 minutes more. Plate and serve with a side of rice.

Easy-and-Simple-Beef-Stir-Fry-with-Coconut-Milk

 

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