“What should I eat for breakfast?” is a question my clients often ask me. As you may know from reading my previous posts, I’m not a fan of the typical American breakfast, which often consists of cereal or some other sugary grain product (oatmeal, toast, bagels, pancakes, waffles, etc). Thanks to the marketing of major food companies, the word “healthy” is used to describe whole grains. Regularly consuming grains, whether “whole” or processed, is generally not healthy and should be done so in moderation. Here is a brief run-down on why we should avoid cereal and other grain products:
Refined Grains: A refined grain has had the germ and bran removed and is then most often ground into a flour. As a result, refined grains are digested quickly and generally leave us feeling hungry shortly after eating them. This is the result of a blood sugar spike, which when repeated over time can lead to fat storage and hormonal imbalances. These cereals, breads, pastas, pastries, cookies, and crackers are also notorious for adding ingredients that further disrupt our hormones and wreak havoc on our waistlines. High fructose corn syrup, sugar, canola oil, and preservatives are just some of the ingredients with harmful effects that are added to these products.
Gluten: Gluten is a protein that enables bread to rise. It is found in most common grains, such as wheat, barley, and rye. In the body, gluten can mimic similar proteins found in bacteria and viruses, which can cause an inflammatory response to varying degrees. For some, this may manifest into mild bloating and indigestion, while for others, this can result in joint pain, acid reflux, dermatitis, and celiac disease. Today’s grain products have increased levels of gluten as additional gluten is often added to create the desired texture.
Toxins: In the United States, the conventionally grown grains of today are sprayed with harmful chemicals, such as Roundup, herbicides, and pesticides. In studies, glyphosate, a key ingredient in Roundup and known neurotoxin, is found in almost all non-organic wheat products. Even in the trace amounts found in these products, their consumption has been linked to depression, infertility, birth defects, ADHD, Autism, brain disorders, cancers, Celiac disease, and gluten intolerance. Although in most other countries these chemicals are recognized as unsafe and therefore banned, the United States allows these chemicals to be used on food crops. If you are going to consume grains, always choose organic versions to avoid these chemicals.
Phytic Acid: This naturally occurring compound in grains, soy, and beans binds to dietary minerals and prevents their absorption. So even if your preferred whole grain or legume contains a large amount of important minerals, your body won’t be able to utilize much of them. Our ancestors and traditional cultures of today prepare grains by soaking, sprouting, and fermenting to break down the phytic acid and make the nutrients in grains better absorbed by the body.
Portion Control: Not only are we eating these less than optimal foods for our first meal of the day, but we are eating them in HUGE quantities. I often discover that my clients easily eat 2-3 times the serving size of their favorite “healthy” cereal, for example, when they believed they were eating only a single portion. If you do decide to eat these foods, make sure to read the label’s serving size and measure out your portion accordingly.
What about fiber?: By getting your fiber from fruits and vegetables, you will be consuming fewer calories and carbohydrates, avoiding all the negative effects of grains, and you will be getting loads of vitamins and nutrients. Additionally, you will feel more satisfied! 1/2 cup of grains or 1 slice of bread is approximately 100 calories and contains about 1-5 grams of fiber. 100 calories worth of berries, on the other hand, is about 2+ cups and has 10-15 grams of fiber.
So, what are some great things to eat for breakfast?
EGGS (pasture-raised)
Scrambles and Omelets are a quick way to get your morning dose of protein while also including lots of veggies for fiber and antioxidants. Add half an avocado or a few slices of organic bacon for a satisfying meal that will keep you satiated for several hours.
Frittatas (basically a crustless quiche) can be prepared ahead of time to conveniently portion out and heat up in the morning. You can make an extra-large frittata to keep in the freezer to eat over the course of a week or longer.
Hard-Boiled Eggs are the easiest grab and go option. Simply boil a dozen or so eggs to keep in the fridge to grab with a piece of fruit or half an avocado (with a spoon) as you’re running out the door in the morning.
PROTEIN SHAKES
Shakes are my favorite thing to have in the morning. They are super fast to make, very filling, and can be incredibly tasty. I highly recommend purchasing “The Magic Bullet“, “Ninja Professional” or a comparable blender where you blend the ingredients in the actual cup you will drink out of. This makes the shake-making process even faster! Here are the shake recipes I use daily:
COFFEE
- 8 ounces unsweetened almond or coconut milk
- 1 scoop (about 4 – 5 TBSP) grass-fed collagen hydrolysate (I use the brand Zint)
- 1.5 tsp organic freeze-dried coffee (I love the brand Cafe Altura)
- 1.5 tsp organic coconut oil
- 1 TBSP of cacao nibs (optional, I use Terrasoul Superfoods)
- 1/2 – 1 TBSP organic fiber (optional) (I use Garden of Life, Dr. Formulated Organic Fiber)
- Stevia (to taste)
FRUITY
- 8 ounces unsweetened almond or coconut milk
- 1 scoop (about 4 – 5 TBSP) grass-fed collagen hydrolysate
- 1/2 – 1 cup frozen organic strawberries (or other frozen fruit)
- Couple slices of frozen banana (these are high in sugar so use a small amount): peel, slice, and freeze bananas to keep on hand for an extra creamy shake
- 1.5 tsp organic coconut oil
- 1 scoop Greens powder (optional)
- Cinnamon (optional)
- Stevia (optional)
LUNCH OR DINNER
Breakfast doesn’t have to always consist of traditional “breakfast” items. Why not have last night’s left-over salmon and asparagus? Whip up a super filling, vitamin-rich salad with your favorite veggies, turkey, avocado, and a bit of lemon and olive oil. The possibilities are endless. Simply decide what you want your protein source to be (fish, poultry, beef, etc), add a generous portion of veggies (raw, sautéed, roasted, grilled), and some healthy fat (extra virgin olive oil, avocado oil, coconut oil, avocado, raw nuts, organic butter or ghee) for a balanced and truly healthy “breakfast”.