Ah, breakfast. Heres some of my best advice. Swap your cereal, toast, bagels and OJ for options that are denser in protein and fiber or fat. Ultra carb-heavy breakfasts, especially of the wheat-laden variety, can set you up for cravings, blood sugar crashes and irritability later in the day, even though that donut/danish/pastry/whole grain bread may taste sublime. These foods are tough on the waistline as well, and clearly are not optimal for digestion with their high simple starch content, wheat content, lack of protein content. This of course then begs the obvious question: what for breakfast, then? In my experience the best sorts of breakfast are those that contain protein. That could be something as simple as a protein smoothie (or, if you are feeling monastic, a simple scoop of protein powder in water) or some hardboiled eggs, or you could go for one of the many varieties on eggs: poached, baked, omelet, scrambled. To any of these you can add veggies or good clean breakfast meats. Quick cooking leafies like spinach and baby kale wilt in no time - the time it takes to cook an egg, or even less. If you want to get fancy, a can of tuna fish or some poached salmon is a quick and easy breakfast (and admittedly, one I have a lot myself). I get that fish may not be on everyones breakfast palate, though ;) In that case, go simple and grab some leftovers perhaps. Next on the docket we have the question of what shall we pair our protein with? People tend to lead towards one of three things: more watery/fibrous veggies (like the baby kale/spinach example from above), denser but high quality carbohydrates that are easier on blood sugar and the waistline like berries, grapefruit, apples, pears, kiwi, other types of fruit, rolled oats, sweet potato, yam, pumpkin, etc. Or, people may lean towards fat. i tend to think about fats in a few different categories. Weve got animal fats. And when we talk about animal fats understand the best quality fats are going to come from the best fed and best treated animals. I buy organic/pastured/free range and recommend you do the same whenever possible. So animal fats would include thing like bacon and sausage, sardines or even fattier cuts of meat like ribeye steak (ribeye and eggs with kale is another favorite of mine. With some Siracha sauce? Yumm-o!). Weve also got plant fats, and I tease out nut fats from this category because through experience with myself and clients I realize people respond differently to things like avocado, olives, olive oil than they do to almonds, walnuts, peanuts, etc. Generally speaking - and this takes some individual play and experimentation - people tend to do better with either a lower fat higher carb breakdown, or a higher fat lower carb split. Everyone is different in this way, and what I mean when I say better is their digestion is better and less obtrusive, they are able to maintain waistline, cravings are minimal, energy is under control and satiation is maintained. Again, this takes some time to ferret out. Dont get swept away in what other people are doing or saying. Find what works for you. For me, I do better on ample protein, higher fat of the animal variety and from things like coconut, olives, avocado - not lots of tree nuts or their products, which if over consumed (and I dont mean overeating them, I mean over consuming them for my body) they will make me pack on the pounds and give me cravings like you wouldnt believe. My body does better on very low carb. I eat very little grain and very little starchy veggies. Keoni, on the other hand, does better with low fat and higher complex carbs, and doesnt eat nearly the amount of animal protein that I do. That is what works best for him. I have clients who are lean and happy on very high carb diets too. Then I have some clients who are in ketosis most of the time. And then there is a huge spectrum in between the two. Im trying to demonstrate that there is no ONE way, there is only YOUR way. Taking the time to sort out what works best for you does take more time than mindlessly following a meals plan someone else told you to do, but the information and results you get from tinkering with your nutrition yourself are invaluable and make you self-reliant. What is your best breakfast? What makes your BODY feel good? #glutenfree #glutenfreelifestyle
Posted on: Tue, 16 Dec 2014 11:13:00 +0000
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