Why Eating Breakfast is Important?
A circadian rhythm, or circadian cycle, is a natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours. We all have a diurnal rhythm or circadian rhythm, and when we eat what we eat, can have a significant effect on our weight.
Skipping breakfast and not eating until lunchtime disrupts important digestive and appetite-regulating hormones which can lead to excessive hunger at lunch-time. Aligning food intake to daylight hours (of course not in daylight savings time) is supportive of overall metabolic health, weight control and better sleep length and quality, also reducing the risk of many chronic diseases. So, when we eat is important. This idea of ‘chrono-nutrition’ (chronological nutrition) makes sense when you think of the light-dark cycles that govern our life.
What is Fasting? Why fast? How do I fast?
For more information, please read more at https://handcraftedhealth.com.au/what-is-fasting/
Here is a quick recap –
- If you are concerned about any health concerns or if this way of eating is right for your right now, please contact your Healthcare Practitioner
- Excessive fasting during the day can indeed, cause hormonal imbalance and should never be attempted by children, pregnant women and anyone doing any kind of physical (Chrono-Nutrition is not considered excessive fasting)
- Start slowly if you are not used to eating this way
- To start working towards restricting your eating window, you might like to try to eat in a 12-hour window, from 8 am to 8 pm.
- Then each week as you get more used to the idea, try to have a shorter and shorter window, where you can have breakfast by 8 am and finish eating for the day around 4 or 5 pm.
- If eating in a 12-hour window is what you can manage, there is still benefits to a 12-hour overnight
- Try eating breakfast like a Queen, lunch like a Princess and dinner like a pauper!
Start the Way You Mean To Go On!
Starting the day with foods that take the longest time to digest are good ideas for sustained energy release. These foods are typically high in protein, fats or fibre. We generally try to limit fat intake to about 10 grams per 100 grams, but a little is fine. Protein can come from animals and plants and fibre is found in whole foods, such as grains, fruits and vegetables, salads and legumes.
Meals for the rest of the day are important too. Try to make each meal with a protein portion the size and thickness of the palm of your hand, 3 x daily and a snack can be the size of ½ a palm.
Breakfast With Eggs Recipes
Scramble, poach, fry, boil your eggs or even have an omelette. Add a piece of toast – again your choice – sourdough, multigrain, sprouted, whole meal etc (why not try a new type of bread each week?) Add sliced avocado and a squeeze of lemon Perhaps try lining a muffin tin with bacon and crack an egg into it add herbs, tomato and or a sprinkle of cheese and bake. A great snack to pack and eat anywhere.
Spicy Eggs – Serves 1 – Ingredients – 2 slices of sourdough bread, toasted / 1 whole egg / 2 egg whites / 2 tbsp of goat’s feta cheese, crumbled / 1 tsp chili sambal
Method – Combine eggs (1 whole, 2 egg whites) in a bowl and whisk together. Spray a non-stick fry pan with oil and place eggs in pan, over moderate heat. As the eggs begin to set, gently pull the eggs across the pan with an inverted turner, forming large soft curds. Toast sourdough bread and set on a plate. Place cooked eggs on top and sprinkle over goat’s feta and chilli. Add salt and pepper as desired.
Zucchini Slice – Serves 4 – Ingredients – 5eggs / 150g (1 cup) self-raising flour, sifted / 375g zucchini, grated / 1 large onion, finely chopped/ 200g rindless bacon, chopped / 1 cup grated cheddar cheese / 60ml (1/4 cup) vegetable oil
Method – Preheat oven to 170C. Beat the eggs in a large bowl until combined. Add the flour and zucchini, onion, bacon, cheese and oil and stir to combine. Grease and line a 30 x 20cm lamington pan. Pour into the prepared pan and bake in the oven for 30 minutes or until cooked through. Cut into 15 squares and eat as a high-protein snack between meals.
Baked Avocado Eggs – Serves 4 – Ingredients – 4 small eggs / 2 avocados, halved / 2 rashers bacon, halved / 130g punnet vine-ripened cherry tomatoes / 4 slices sourdough bread / Butter, to serve / Sriracha or tomato sauce, to serve / To serve to add chopped fresh chives.
Method – Preheat oven to 200°C/180°C fan forced. Line a large ovenproof chargrill pan with baking paper and heat over high heat. Crack 1 egg into a small ramekin. Set aside. Spray avocado flesh with oil. Chargrill, cut side down, for 3 minutes or until charred. Turn. Pour the egg into an avocado cavity. Repeat with remaining eggs and avocado. Add the bacon, tomatoes and bread to the pan. Place pan in the oven and bake, turning bacon and bread halfway, for 5 minutes or until the eggs are set and bacon is crisp (remove the toast earlier, if already cooked). Butter toast. Serve the egg-filled avocados, bacon, tomatoes and toast topped with sauce and chives.
Breakfast Without Eggs Recipes
Almond butter (or any nut butter) and ricotta cheese topped with sliced strawberries on your choice of toast. Almonds are great at providing lots of vitamins and minerals as well as good fats and protein. Ricotta is a great source of protein but also provides calcium. Strawberries are fantastic with loads of vitamin C.
Smoked Salmon, Tomato and Rocket on Toast
Serves 1 – Ingredients – 50 g smoked salmon / 1 fresh tomato, sliced / ½ small-medium sized cucumber, sliced / ¼ red onion, thinly sliced / 1 tbsp cottage cheese / 2 pieces of bread (sourdough/wholemeal/ multigrain/gluten-free) / 50 g rocket leaves / ½ lemon.
Method – Simply toast your chosen bread, then top each piece with approximately 4 slices of fresh tomato and cucumber and thinly sliced red onion. Evenly spread the smoked salmon and cottage cheese over each piece of toast, then add rocket. Squeeze lemon juice over the dish and fresh dill, if desired. Sprinkle with salt and pepper, as desired.
Chia Porridge with Seeds, Nuts & Berries
Serving size -1 – Ingredients – 3 tablespoons chia seeds, / 1 cup (organic) almond milk, / 2 tablespoons dried (organic) cranberries, / ½ -1 teaspoon cinnamon, / ¼ teaspoon of allspice, / 1/8 teaspoon cardamom, / ½ teaspoon vanilla, / 3 drops liquid stevia if needed. To increase the protein, you may wish to add a scoop of protein powder or a scoop of collagen powder.
Try diced strawberries, raspberries and blueberries and/or raw almonds, cashews & sunflower seeds for toppings (preferably soaked overnight) Add fresh mint as garnish or topping
Method – Place almond milk in a bowl and sprinkle chia seeds in and stir immediately for a minute or so to avoid clumping. Add cranberries & spices as you stir along with 3 drops of stevia and the vanilla. Allow to stand for 30-40 mins to thicken or covered in the fridge overnight. Add berries, nuts and seeds as you may and a sprig of mint.
To your bowl of store-bought muesli, you may like to add ¼ cup of LSA (linseed, sunflower seed and almond meal – bought from health isle of supermarket or health food store) + good quality yoghurt (¼ cup) + sliced banana or ¼ cup of berries
Breakfast Protein Shakes
Protein Smoothie – Find a protein powder that you like (whey, rice, soy or pea) and in a blender mix a serving size of 20gms of protein powder (or 10g for a snack) with your choice of a handful of frozen berries (raspberries, blueberries, blackberries, strawberries, Acai), and/or a banana and milk/water /juice of your choice. For a creamy texture and a serving of healthy fats add a ¼ of an avocado.
Handy hint: adding nuts or seeds can also add to the flavour and boost your nutrient intake – just experiment and see what you like.
Spiced Oat Smoothie –
Serves 1 – Ingredients – 1 serve of protein powder / ½ medium-sized banana / ¼ cup of rolled oats / 1 cup of almond milk, unsweetened / ¼ tsp of cinnamon, ground / ¼ tsp of cardamom, ground / ¼ tsp of ginger, ground
Method – Combine all ingredients in a blender. Blend until smooth. Enjoy! *Tip: Add water for a thinner consistency
Chia Berry Smoothie – Serves 1 – Ingredients – 1 serve protein powder / 1 tbsp of chia seeds / ¼ cup of mixed berries / 1 medium-sized banana / 1 cup of almond milk, unsweetened Ice (optional) / To taste Cinnamon powder Vanilla extract.
Method – Place all ingredients into a blender and blend until smooth and creamy. Pour into a cup and consume.
Pina Colada Smoothie – Ingredients – Serves 1 – 1 serve of Vanilla protein powder / 1 cup of pineapple (fresh or frozen) / ½ medium-sized banana / 1 cup of coconut milk, unsweetened / ½ cup of natural coconut yogurt.
Method – Combine all ingredients in a blender. Blend until smooth. Enjoy! Tip: Add water for a thinner consistency.
Super Green Smoothie – Serves 1 – Ingredients – 3 to 4 leaves of organic kale, or 1 to 2 cups of baby spinach / 2 to 3 cups of water / 1 tbsp of whole flaxseeds / 1 to 2 tsp of chia seeds / 1 scoop of Vanilla powder / ½ cup of organic blueberries, frozen or fresh / ¼ cup of additional fruit or vegetables (e.g. kiwi fruit, cucumber, celery, etc.)
Method – Place kale (or spinach if using) with 2 cups of water or chosen milk substitute into the blender and blend until smooth. Add all the other ingredients and blend again until combined thoroughly, adding more water (or milk substitute) until your preferred consistency is reached. Serve and enjoy.
Why Eating Breakfast is Important? I hope these breakfast ideas can support you to start your day off in the best possible way!