I know breakfast is the most important meal of the day, but I am so not hungry in the morning. What can I do to help this?
Hi, Thanks for your question. A lot of people don’t have much appetite in the morning and would rather skip breakfast. I really recommend that people do not skip breakfast as I find it to be one of the most common factors in people struggling to lose weight. Rather than trying to eat a solid meal I would suggest that you try and make a smoothie or milk shake in the morning. No need to buy any fancy products or powders. if you have a compact electric hand blender, I would get some live probiotic yoghurt add a couple of tablespoons, a banana, a small dash of honey and some skimmed milk (or soy or almond milk if you prefer) blend it together and you have an quick and nutritious breakfast that will last you till lunchtime. You can add a few strawberries or blueberries on different days to have a bit of variety. It should only take a few minutes to make and its easy and quick to consume.
What breakfast foods can I eat to stay full for more than a hour that is not eggs?
Eggs contain protein and fat which give the feeling of fullness and fat slows digestion too. A lot of people I have spoken with find that other foods such as cereals or toast don’t give them that same feeling of fullness as eggs. This is because many cereals or breads are heavily refined and are broken down very easily and quickly leaving you hungry. Foods rich in fiber such as bran or oatmeal are slow to digest and when mixed with other ingredients, such as yoghurt, which contains protein and fat, can give the same feeling of fullness. I would suggest a high fiber cereal or a muesli product that contains nuts, seeds and raisins mixed with some bio yoghurt would be a good alternative to eggs and will keep your appetite at bay. When reading nutritional labels look for something with 10 grams fiber per 100 grams.
Would you consider 3 tablespoons of full fat yogurt topped 6 blackberries, 6 walnuts and a omega 3 seed sprinkle a healthy and balanced breakfast? Is there anything you would add?
You didn’t mention if the yoghurt is plain yoghurt or fruit based. I don’t see any particular problems with you eat this, you could perhaps increase the amount of fruit as 6 blackberries is quite a small amount. Is the yoghurt live, does it contain live bacteria. If not consider consuming a live yoghurt that contains pro-biotics.
Looking for feedback and or suggestions as to how I can make my breakfast better. For the most part it stays pretty consistent as I have to get up way too early & routine makes it easier. 1 Tbsp Nutiva coconut oil 1 Tbsp organic chia seeds 4 oz organic kefir – flavors vary 6 oz unsweetened coconut milk 1-2 tsp ground cinnamon 1 tsp ground maca 1 scoop of Garden of Life Raw Protein or FIT protein powder Thanks!
Thanks for your question. I would make a couple of changes. The coconut milk and coconut oil are both rich sources of calories from fat. In my opinion the jury is still out on the benefits of consuming coconut oil as it is still a rich source of saturated fat. I’d swap the coconut milk for coconut water which has less calories but still has the health benefits from coconut. Additionally I replace the coconut oil, with Udo’s choice oil blend, which has a balanced combination of Omega 3,6 and 9 fatty acids. I believe this would provide more health benefits over the coconut oil. Personally I would drop the maca, I have not seen sufficiently good scientific evidence to warrant its consumption.