Jenna Evans from Health Foods UK gives us some top tips on healthy ways to start your day…
Breakfast has often been touted as the most important meal of the day. A time when we literally ‘break’ the overnight ‘fast’. But many of us give little attention to how we refuel our bodies at this critical time. So whether you’re the king of big breakfasts or can’t stomach too much early in the day, here are a few ideas for getting your morning off to a nutritional high.
Juices and smoothies have really taken off in recent years and can be great if you’re time-limited in the morning. Remember, though, that juices remove all the healthy fibre from the plants. This is one of the reasons that nutritionists often prefer smoothies. Those fibres can lower the impact on blood sugar and help keep you feeling fuller for longer. So juices may still be useful during a detox, but smoothies win out on the general breakfast stakes.
If you only have a juicer and want to add more fibre, no problem! Simply add some ground flax or chia to your juice. These plants also up the essential fatty acid content and your body will simply love you! Protein can be increased easily too by the addition of plant-based food powders from nuts, legumes or green algaes such as spirulina. Add an energy punch with a little raw cacao or maca, boost minerals with kelp or up the antioxidants with blueberry or purple corn.
If you eat muesli, consider making your own. Have fun playing with different flakes such as buckwheat, barley, spelt, rice and quinoa. Add protein and mineral power from a few nuts and seeds and top it all off with a hefty antioxidant kick from dried fruits. If you’re feeling exotic, mulberries, Incan berries, dried pomegranate and goji berries can make a tasty addition. Also, do you soak your muesli? If you have any digestive issues I would recommended you give it a try. Soaking helps make the nutrients in the nuts and grains more absorbable and lighter work for digestion.
Love porridge? Get experimenting! Try millet and quinoa flakes as an alternative to oats. Like to grab a quick bowl of cereal? Try millet and spelt flakes or puffed oat and rice. Be adventurous with milks. Nut milks are particularly tasty and aren’t just for the dairy intolerant. If you sweeten your brekkie with extra sugar (tut-tut!), try using honey, maple syrup or xylitol – a granulated, low GI, diabetic-friendly sugar alternative.
Lastly – toast! Shake things up by using local artisan spelt, rye or rice breads or try sourdough – made without the addition of yeast. Slather on the coconut butter, rich in healthy fats, and top with sugar-free fruit spread as an alternative to high sugar jam.
However you choose to ‘break the fast’, give a little care and attention to that wonderful body of yours and it will pay you back throughout the day!