Breakfast might be the easiest meal to skip. Mornings are very hectic. Trying to get kids ready for school and everyone else, including ourselves, out the door or ready for school and work at home. It is unfortunate because eating breakfast is the healthiest way to start the day.
Most of us don't eat something at least a couple of hours before bed. When we sleep, we are actually fasting. Sleeping is when our immune system is most active. It is working to repair the damage that occurred during the day.
FIBER FOR BREAKFAST
Do you think you get enough fiber throughout the day? Most Americans do not. I recommend eating 8 to 12 grams of fiber every meal. This target will help you think about eating more fruits, vegetables and whole grains at every meal, including breakfast.
What does fiber do for the body? It promotes regular bowel movements, strengthens the immune system and helps prevent illness and disease. Fiber is necessary for the gut to be healthy. Since 70% of our immune system is in the gut, if our gut is unhealthy so is the rest of our body.
Eating fiber results in fatty acids being created by the good bacteria in our gut. The fatty acids give the colon 70% of its total energy needs. (Source: Healthline) If you have been eating the standard American diet (mainly processed foods and very few fruits, vegetables and whole grains) but want to get healthier, slowly add more fiber into your routine.
How do you know if you have too much fiber symptoms? Constipation is the most common complaint of too much fiber. The reason constipation occurs when adding fiber is the lack of water to keep the fiber moving.
Our poop is 75% water. Fiber bulks up our poop, which is very beneficial for our digestive system, but water is the key to pushing it out. If you start eating more fiber at breakfast, make sure to drink more water. A lot more water!
Starting a new routine that includes eating healthy breakfasts with plenty of fiber is just one step forward to a healthy body. A healthy body is free of illness and disease. Food is one way to achieve great health.
How do you know if you need to work on your health? Listening to the symptoms your body is already providing is a great place to start.
Does any of this sound like you?
👉Diarrhea and/or constipation
👉Bloating and gas
👉Congestion, coughing, wheezing
👉Brain fog, difficulty recalling words, short term memory issues
👉Headaches and migraines
👉Acne and itchy skin
👉Tired all the time
👉Sensitivity to fragrances and chemicals
If you said yes to just one of the above, your body is telling you something is not right. Discovering the root cause to get healthy can be confusing and hard! I am here to help.
I am a Certified Holistic Nutritionist obsessed with teaching people just like you how to heal their gut so you can stop suffering and get back to living!
I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and how the Simply Great Health program can help.
How would eliminating your symptoms improve your life? You could:
✅Be more present with your children
✅Focus at work
✅Have more energy
✅Stop running to the bathroom
✅Workout without fear of an accident or farting
✅Restore your confidence
✅Be able to cook healthy meals for you and your family
✅Take an active vacation
✅Reclaim your life!
Simply Great Health is a customized 5 Step plan that heals your body and fits your busy lifestyle.
It’s very simple. No jumping through hoops and NO PRESSURE.
If we determine it’s not a fit, we’ll go our separate ways for now.
If it is a fit, we can take the next step and get you started on the path to healing.
ANTIOXIDANTS FOR BREAKFAST
Breakfast is a great time to load up on antioxidants. Since the immune system worked overnight, giving it foods with high antioxidant activity will keep you healthy. Antioxidants are known to reduce damage in our cells and inflammation. Fueling the body with foods that protect it against damage is one of the best ways we can support a healthy body.
How do you know if the food you are about to eat is high in antioxidants? One way is to look-up its ORAC value.
ORAC stands for Oxygen Radical Absorbance Capacity. It is a measurement of a lab test that identifies the total antioxidant capacity of a food. (Source: Scientific American) Knowing the total antioxidant activity of a food or spice will help you make smart choices when eating foods that promote optimal health.
There is a comprehensive ORAC table available here. Below are breakfast recipes with their ORAC values. I provide suggestions on how to increase the ORAC value even more. For perspective, cloves have the highest ORAC value at 300,000. This gives you a benchmark of the total ORAC values I calculated for the recipes shared.
It shouldn't be a surprise that smoothies are at the top of the list for a antioxidant packed breakfast. Buying frozen organic fruit keeps the cost of a smoothie affordable. Plus, I always add in vegetables to get a robust start to the day.
Berries are one of the most powerful fruits and we should eat them everyday. Blueberries promote brain health, may reduce the chance of developing cancer and may lower blood pressure. Strawberries support the immune system, help regulate blood sugar and have antimicrobial effects. The best part is both are available frozen so they can always be in the house.
Fresh ginger is a great add-in to smoothies. It is good for digestion, has anti-inflammatory effects and can help lower blood sugar. Even if a recipe doesn't call for it, I still chop some up and put it in a smoothie. You can't even taste the difference!
Cinnamon is another healthy spice for smoothies. Cinnamon has an ORAC value of 131,000. I will put cinnamon into a smoothie even if the recipe doesn't call for it. I find I can taste cinnamon easier than ginger so I add a teaspoon to keep it mild.
Blueberry Spinach Smoothie from Alaska from Scratch ORAC 11,453 - add cinnamon to get to 142,873
Beginners luck Green Smoothie from 100 Days of Real Food ORAC 4,167 - add Chaga Mushroom Powder to get to 150,100
Detox Spinach Green Smoothie from Vibrant Plate ORAC 6,150 - add Grape Seed Extract to get to 114,280
Blueberry Banana Avocado Smoothie from Well Plated ORAC 141,449
WAFFLES & PANCAKES
Breakfast is a great way to increase your vegetable intake. Amazingly, there are very unique ways to eat vegetables for breakfast that you may not have thought of. What about Sweet Potato Waffles? Or spinach pancakes? The great thing about waffles and pancakes is they are easy to reheat. Plus, the add-ins are endless. Try some of the below:
Sweet Potato Waffles from The Lean Green Bean ORAC 133,935
Vegan Carrot Coconut Pancakes from the Minimalist Baker ORAC 14,328 - add in Ground Flaxseed to get to 14,671
Breakfast bowls are a natural way to include vegetables. You don't have to include eggs. If you are following a mostly plant-based lifestyle, sauteed veggies with potatoes (sweet or white) make a filling breakfast. Below are some ideas.
Veggie Breakfast Bowl from Love and Zest ORAC 5,639 - add black pepper to get to 39,692
Healthy Breakfast Bowl with Egg and Quinoa from As Easy As Apple Pie ORAC 6,516 - add dried parsley to get to 80,186
Country Breakfast Bowls from Budget Bytes ORAC 30,676
Southwest Protein Breakfast Bowl from Good Life Eats ORAC 15,565 - add cilantro to get to 20,706
Overnight oatmeal is one of my favorite breakfasts. It takes about 15 minutes to make it and it stays fresh in the refrigerator for the entire week. Plus, you can put high ORAC add-ins to maximize the antioxidants per serving. Here are some recipes:
Almond Butter Overnight Oats from Loving It Vegan ORAC 140,718
Healthy Overnight Oats from Elizabeth Rider ORAC 10,051 - add in acai powder to get to 112,751
Banana Nut Overnight Oats from The Healthy Maven ORAC 23,044 - add in dried blueberries to get to 71,364
Strawberry Vanilla Overnight Oats from Fit Foodie Finds ORAC 13,840 - add in pecans to get to 31,780
I am serious, toast. Have you jumped on the avocado toast bandwagon? I have! And that is just the start. There are Sweet Potato toasts, Mushroom toasts and Berries and Cream toasts. A savory toast like Mushroom toast can be topped with an egg, if you feel you need something more. I buy organic frozen bread since I don't eat toast that often. I usually have a toast breakfast once a week. Get ready to eat toast!
Mushroom Toast from Show Me The Yummy ORAC 41,799
Sweet Potato Toast from DetoxInista ORAC 2,824 - sprinkle turmeric on top to get to 129,892
The Ultimate Avocado Toast from The Spruce Eats ORAC 24,611
Strawberry Avocado Toast from Recipe Diaries ORAC 13,645 - sprinkle on dried basil to get to 74,708
I hope this post inspired you to make and eat breakfast more often. Breakfast is a great way to get fiber and beneficial antioxidants into your day. Fiber keeps the gut healthy, which helps the immune system stay healthy. Antioxidants protect the body against cellular damage and reduces the risk of disease. Food is medicine!
Do you think you will try any of the recipes I shared? Let me know by leaving a comment below.