The Best Way to Start the Day

As we've all heard, breakfast is the most important meal of the day. There are various myths out there that suggest we skip breakfast so that our bodies access fat stores for energy, or have something 'light' like fruit, or that we exercise before breakfast to boost fat burning. However these claims are false; they have no scientific backing (although authors of books and diets which encourage you to use these tactics will inevitably tell you otherwise, using quasi-science from an irrelevant study), and they will do you more harm than good.

You need breakfast - the clue is in the name - 'break' 'fast'. Chances are by the time you wake up it will have been eight or even twelve hours since you last ate, so your body will have run up a calorie deficit and your metabolism will have slowed down - your body will access stored energy in muscles and the liver (glycogen) before it goes near fat stores, so you could starve yourself for a week and still not lose any fat (I go into the details of exactly how this works in my post about starvation and severe calorie restriction).

To start the day you need a good balance of protein, complex carbohydrates and essential fats. Avoid refined carbohydrates (white bread, fruit in isolation) as these will trigger a spike and dip in your blood sugar, leaving you reaching for the biscuit tin before lunch. Don't fear fats - spread some butter or nut butter on your toast as the fat will slow down the release of sugar from the carbohydrates, again helping to prevent a blood sugar surge and crash. The fibre in whole grains and fruit will help to keep you full throughout the morning and improve the functioning of your digestive system. Here are some great ideas for breakfast which all contain a healthy, moderate amount of calories whilst being packed with essential nutrients to boost energy and fill you up.

Berry Happy Yoghurt

·         ½ punnet of blueberries

·         Juice of 1 lemon

·         200g natural/bio-yoghurt

·         1tbsp chopped  nuts

·         1tbsp mixed seeds

Blitz the berries with the lemon juice and a splash of water and stir through the yoghurt. Top with chopped nuts, seeds and a handful of blueberries, strawberries, raspberries or any other berry you like.

Benefits: Blueberries are the number one fruit for protecting cells from toxins and free radicals. They protect against aging, support your immune system and prevent the growth of ‘unfriendly’ gut bacteria. They are anti-inflammatory and are useful in the treatment of urinary tract infections They are rich in fibre, B vitamins (energy boosting), beta-carotene (antioxidant), folic acid, calcium (bones), iron (energy), magnesium, selenium and zinc ( all hormone-regulators and allow the production of happy hormones). Lemons also contain all of these nutrients as well as being packed with vitamin C. The nuts and seeds provide nutrient-dense protein, monounsaturated fats and fibre (both will keep you full and prevent sugar cravings), vitamin E, B vitamins, folic acid, calcium, iodine, tryptophan (essential for the production of serotonin – the happy hormone).  The yoghurt is also a great source of protein, calcium, friendly gut bacteria, selenium (also essential for serotonin production) and magnesium (which regulates hormones).  

Energy Eggs & Wholegrain Toast

·         2 eggs

·         2 slices of wholegrain toast

·         Butter and/or Marmite

Cook the eggs any way you like. If you fry or scramble them use 1tbsp rapeseed oil.

Benefits: Eggs are what is called a ‘complete protein’ meaning they contain every essential amino acid that your body cannot produce itself. They are packed with B vitamins (energy boosting), vitamin E (great for skin, hair and nails), vitamin D (helps your body absorb calcium, vital for bones), hormone-regulating and immune system-boosting magnesium, zinc and selenium as well as  omega-3 essential fatty acids which help to keep your heart healthy and energy levels up. Marmite is a great source of iron and B vitamins, both of which boost energy levels by helping your body convert food into energy. Butter provides some saturated fat (which, in moderation, is essential) and the wholegrain toast provides slow-release energy and fibre which will keep you full, prevent sugar cravings and regulate blood-sugar levels. If you use rapeseed oil, you will get an extra helping of omega-3s as this oil does not lose its nutrients when heated unlike other oils such as olive oil.

Cottage Cheese with Oatcakes or Wholegrain Toast

·         5 oatcakes or 1-2 slices wholegrain toast

·         Marmite

·         Nut butter

·         ½ pot cottage cheese

Benefits: Both the oatcakes and wholegrain toast are excellent sources of fibre and complex carbohydrates – they will keep you full, prevent sugar cravings and regulate blood-sugar levels. Oatcakes in particular are high in B vitamins and iron which are vital for energy levels; vitamin E which improves skin, hair and nail condition along with zinc and magnesium which regulate hormones and boost the immune system. Marmite is an excellent source of iron and B vitamins – essential for energy – and nut butter provides some healthy, satiating fats and protein. Cottage cheese is a concentrated source of low-fat protein and calcium which will keep you full and help to maintain bone strength.

Energy Boost Porridge

·         30g oats (per child) / 50g oats (per adult)

·         Water

·         ¼ tsp cinnamon per person

·         1tbsp flax/linseed per adult (½ for a child)

·         Handful of berries per person

·         1 small / ½ a large apple, grated, per person

·         Chopped nuts, pumpkin and/or sunflower seeds for topping

Place the oats in a pan and cover with twice the amount of water. Add the cinnamon and flaxseeds straight away, and the berries if they are frozen. Stir continuously, adding water to keep a smooth consistency. After a couple of minutes, add the berries if they are not frozen, along with the grated apple. Stir until you have the consistency you like and serve. Sprinkle with chopped nuts and seeds.

You could replace the berries with a tablespoon or two of dried fruit such as raisins, apricots, cranberries, dates or prunes.  

Benefits: Oats are packed with B vitamins and iron which boost energy levels; slow-release complex carbohydrates which maintain energy levels; and zinc and magnesium which help to regulate hormones and produce serotonin – the happy hormone. Cinnamon is a powerful spice – it regulates blood-sugar levels by affecting the effect of insulin in your body, meaning you won’t suffer a sudden spike and dip after eating something sweet, and you won’t crave sugary foods because the cinnamon steadies the release of insulin and regulates the release of energy from the carbohydrates in the oats. Flaxseeds are not only very high in fibre but also packed with omega-3 and omega-6 essential fatty acids which improve the nervous system, brain function, muscle condition and metabolism. Hormone-regulating magnesium, zinc and selenium are also contained in these seeds along with B vitamins, calcium, folic acid and iron. The chopped nuts and seeds that top this porridge are also packed with these nutrients. The berries and apple provide a dose of antioxidants, vitamin C and fibre plus a source of natural sweetness. Overall this breakfast is perfect for long mornings – it’s packed with nutrient-dense energy, fibre and complex carbohydrates which will regulate blood-sugar and slowly release energy for several hours. 

Superfood Cooked Breakfast

·         ½ tin plum tomatoes

·         2 sliced garlic cloves

·         ½ deseeded red chilli, chopped, or a sprinkle of either smoked paprika or cayenne pepper

·         2 eggs

·         1tsp dried oregano

·         1tbsp rapeseed oil

·         Handful chopped spinach

·         3 sliced closed cup mushrooms

·         1 slice wholegrain toast

Add the garlic and chilli to a small saucepan with a splash of water, stir and heat until softened before adding the tomatoes. Add the paprika/cayenne at this stage if you are using that instead of or as well as chilli. Cook for about 10 minutes until the tomatoes are hot throughout.

Meanwhile beat the eggs with a splash of water and milk, season with salt and pepper and the oregano. Add oil to a frying pan and add the mushrooms until slightly soft. Then add the eggs and spinach together. Either scramble the mixture or leave to cook as an omelette.

Serve with a slice of lightly buttered wholegrain toast.

Benefits: The tomatoes in this breakfast provide beta-carotene which is needed for the production of vitamin A which helps your cells communicate, allowing all of your body’s systems to function efficiently. It also boosts your immune system and supports bone and tooth health. Tomatoes also contain lycopene which protects against cancer (particularly prostate, breast and ovarian), is a rich antioxidant and improves cardiovascular health. Tomatoes are rich in B vitamins, essential for energy, as well as iodine, calcium, magnesium, zinc, folic acid and iron, all of which improve energy levels and regulate hormones. Spinach is an excellent source of iron which helps to make red blood cells and carries oxygen around the body. It’s also packed with antioxidants, helping to remove toxins from the body and boost the immune system. Mushrooms contain selenium which is essential for the production of serotonin – the happy hormone – as well as B vitamins (energy), and vitamins C and E which improve skin, hair and nail growth as well as boosting the immune system. Garlic is a powerful anti-inflammatory which prevents colds, flu and other illnesses as well as improving the blood flow around the body and removing toxins from the body. It is also known to kill cancerous cells, regulate blood-sugar levels and is used in the treatment of bladder and kidney infections. Chilli, cayenne and paprika boost the metabolism through their thermogenic properties (meaning they heat the body from the inside) and are packed with vitamin C – important for the immune system – and beta-carotene. The eggs provide a complete protein full of amino acids and omega-3 essential fatty acids which help to maintain energy levels. Oregano provides B vitamins, iron and magnesium which help to boost energy levels and regulate hormones. The wholegrain toast is an excellent source of complex carbohydrates and fibre which will provide a steady release of energy for several hours and help to keep you full. Rapeseed oil is the best oil to cook with as it has a high smoke point, meaning it doesn’t lose its nutrients as it is heated; it is full of omega-3 essential fatty acids which improve the nervous system and brain function.