Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
No, I'm not talking about processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.
And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It's the oxidized cholesterol that's heart unhealthy.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!
And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can! You wouldn't be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
I've included a delicious recipe below for you to try (and customize) for your next breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric
Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.
When the bottom is lightly done flip over in one side and cook until white is no longer runny.
Serve & Enjoy!
Tip: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato.
When we think of "vitamins," we know they're super-important for health.
But vitamin D is special.
It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency.
So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.
Why is vitamin D important, and how much do we need?
Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.
Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.
To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.
How can I get enough vitamin D from the sun?
Your skin makes vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin."How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it's not easy to get sun exposure. So, how can we get enough vitamin D in other ways?
How can I get enough vitamin D from food?
Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun.
Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.
Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.
How can I get enough vitamin D from supplements?
It's easy enough to just "pop a pill" or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.
But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.
Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.
The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.
The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.
Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D. There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.
I've given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.
If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.
Recipe (vitamin D): Super-Simple Grilled Salmon
4 wild salmon fillets
1 bunch asparagus
1/4 tsp sea salt
1/4 black pepper
1/4 tsp dried parsley
1/4 tsp. dried dill
4 tbsp olive oil
Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.
Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.
Broil for 8-10 minutes until fish flakes easily with a fork.
Serve & enjoy!
Tip: Serve with a side of rice or quinoa.
Glycemic this and glycemic that. Does it matter?
You'll notice that they both begin with "glycemic." That's one tip that they have to do with sugars and carbs. Not only how much sugar is in foods, but more importantly, how it affects your blood sugar levels.
In general, diets that are high on the glycemic index (GI) and high in glycemic load (GL), tend to increase the risk of diabetes and heart disease.
FUN FACT: Starches like those in potatoes and grains are digested into sugar; this is because starch is just a bunch of sugars linked together. Digestive enzymes break those bonds so that the sugars become free. Then those sugars affect your body the same way that eating sugary foods do.
Glycemic Index (“how fast”)
The most common of the two terms is “glycemic index” (GI).
As the name suggests, it "indexes" (or compares) the effect that different foods have on your blood sugar level. Then each food is given a score from 0 (no effect on blood sugar) to 100 (big effect on blood sugar). Foods that cause a fast increase in blood sugar have a high GI. That is because the sugar in them is quickly processed by your digestive system and absorbed into your blood. They cause a “spike” in your blood sugar.
So, you can probably guess that pure glucose is given a GI rating of 100. On the other hand, chickpeas are right down there at a GI of 10.
Regarding GI: low is anything under 55; moderate is 56-69, and 70+ is considered a high GI food.
Remember, this is a measure of how fast a carbohydrate containing food is digested and raised your blood sugar. It's not a measure of the sugar content of the food.
How the carbohydrates in food affect your blood sugar level depend on other components of the food. Things like fiber and protein can slow the release of sugar into the bloodstream, and this can make even a high-sugar food, low on the GI scale.
So, lower GI foods are better at keeping your blood sugar levels stable because they don't increase your blood sugar level as fast.
FUN FACT: Can you guess which food has a GI of higher than 100? (Think of something super-starchy) White potatoes! They have a GI of 111.
Glycemic Load (“how much”)
The glycemic load is different.
Glycemic load (GL) doesn’t take into account how quickly your blood sugar “spikes”, but it looks at how high that spike is. Basically, how much the food increases your blood sugar.
GL depends on two things. First, how much sugar is actually in the food. Second, how much of the food is typically eaten.
Low GL would be 0-10, moderate GL would be 10-20, and high GL would 20+.
Example of GL and GI
So, let’s compare average (120 g) servings of bananas and oranges:
Excerpt from: Harvard Health Publications, Glycemic index and glycemic load for 100+ foods
As you can see, the banana and orange have almost the same glycemic index.; this means they both raise your blood sugar in about the same amount of time.
But, the average banana raises the blood sugar twice as high (11) as the orange does (5). So, it contains more overall sugar than the same amount (120 g) of orange.
Of course, this is all relative. A GL of 11 is not high at all. Please keep eating whole fruits. :)
What does this all mean for your health?
Certain people should be aware of the effects that foods have on their blood sugar. People who have diabetes or pre-diabetes conditions like insulin resistance
need to be aware of the glycemic index and glycemic load of foods they are eating regularly.
The GI and GL are just two factors to consider when it comes to blood sugar. Some high GI foods are pretty good for you but if you want to reduce the impact on your blood sugar, have them with a high-fiber or high-protein food.
If you have blood sugar imbalances or diabetes, you should probably be aware of the GI and GL of your food.
If you are at risk of diabetes or heart disease, you might try swapping out some higher GI/GL foods and replacing with lower GI/GL foods.
Oh, and try this low GI recipe I have for you.
Recipe (low GI): Mediterranean Salad
1 cucumber, chopped
½ cup chickpeas, drained and rinsed
½ cup black olives
¼ red onion, diced
½ cup cherry tomatoes, halved
¼ cup extra virgin olive oil
1 tbsp apple cider vinegar
2 tbsp lemon juice
1 tsp garlic
1 tsp basil
½ tsp oregano
1 dash sea salt
1 dash black pepper
Place first five ingredients together in a bowl.
Add remaining ingredients to a jar (to make the dressing) with a tight-fitting lid and shake vigorously.
Add dressing to salad and gently toss.
Serve & enjoy!
Tip: Add chopped avocado for even more fiber and healthy fat.
If you don’t love cooking, maybe I can help to make it more fun for you?
I know that sometimes I don't find cooking to be all that fun. I can get into a rut just like everyone else.
So that's why I've listed my best "fun" cooking tips for you.
Fun Cooking Tip #1
Check out new recipes.
Sometimes just seeing the beautiful food photos and reading the recipe can spark some inspiration and fun in your kitchen.
You can head to your local bookstore. Or look up your favourite nutritionists, chefs, bakers, and other online foodies. Maybe do a quick search on Google or Pinterest to see thousands of new ideas. You can always check out my other blog--Eating for Wellness right here!
Perhaps you have some ingredients in your fridge that are just waiting to be eaten.
Pro Tip: Searching through recipes can be so fun and inspiring, and can also end up taking waaaay longer than planned. So, consider setting your timer when you start browsing. The last thing you want is to take too much time looking, that you don’t leave enough time for cooking.
Fun Cooking Tip #2
Make grocery shopping fun and inspiring.
When you’re at the grocery store, try something that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t had for months? What about a childhood favourite? Did you come across something totally delicious at a restaurant or get-together lately?
Or, browse around the store looking for something you haven't had before; something that is completely new to you. Be adventurous and fun. Then you can go to tip #1 to find new and inspiring recipes when you get home.
Fun Cooking Tip #3
Keep it simple!
Sometimes when I see a great food picture, I immediately get inspired to make it. But if I look at the ingredients or instructions and they're too long, I stop. While there are times when I'm inspired and dive into a new great recipe; when I'm not all that inspired, I need to keep things simple.
A few ways to keep things simple are to:
●Search for recipes with 10 or fewer ingredients, and five or fewer instructions;
●Search for recipes that can be made in one pot or pan;
●Buy ingredients that are ready to cook with (pre-washed salad greens, diced squashes, frozen vegetables, etc.)
Fun Cooking Tip #4
Put on some music and invite someone to join you.
Do you have kids that need to learn the critical life skill of cooking? Perhaps your partner would love to join you? What about having a “cooking party” where everyone brings something and pitches in on the process?
Fun Cooking Tip #5
If none of the other tips work for you, invest in some kitchen swag!
Having proper kitchen tools makes cooking so much easier and faster. When's the last time you sharpened your (our bought yourself a new) knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a crummy blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me.
You know that cooking is key to healthy eating. And, yes, it does get boring from time to time.
Try one (or all) of my fun cooking tips to inspire you to get over to your kitchen and cook yourself some great dishes.
You already know your health will thank you.
Recipe (simple and fun): One Skillet Frittata
¼ cup almond milk, unsweetened
1 tsp olive oil, extra virgin
1 clove of garlic, minced
1 handful baby spinach
1 small zucchini, sliced into thin coins
1 clove of garlic, minced
1 handful cherry tomatoes, halved
1 dash herbs and spice to taste (parsley, sage, paprika, turmeric, etc.)
1 dash salt and pepper
Preheat oven to 375F.
Whisk together eggs and almond milk.
Heat an ovenproof skillet (e.g. cast iron) on the stove with the olive oil.
To the hot skillet add garlic, spinach, and zucchini. Cook for 1-2 minutes until the spinach wilts and the zucchini starts to soften.
Add the tomatoes, herbs, spices, salt, and pepper.
Pour in the eggs.
Place the skillet into the oven and bake for 20-30 minutes, until eggs are set.
Serve & enjoy!
Tip: Feel free to substitute your veggies and use what you have on-hand. Try diced pepper instead of tomatoes, or chopped kale instead of spinach. Have fun with this!