How to really break the fast
Coffee and cornflakes for breakfast? A piece of toast as you run out the door? Often breakfast choices can be based on convenience or ‘instant-gratification’ rather than how they make a person feel in the hours after eating or their contribution to health. If you are a quick-fix breakfaster, then please read on to learn how to achieve a more satisfying, energising and nutritious morning meal.
I am a firm believer in starting the day as you mean to go on and, for me and many others, breakfast can set the pattern for the day. Eat something very sugary or high in refined carbohydrates such as a slice of white toast or processed cereal on its own and you may experience an instant energy hit – but you run the risk of provoking a chain of sugar cravings and hunger pangs for the rest of the day.
On the other hand, opt for a more wholesome breakfast with a rounded balance of nutrients, and you may find your energy levels better sustained and find it easier to make healthier choices for the rest of the day.
My favourite options combine sources of protein which really help support satiety through-out the morning, along with unrefined carbohydrates (think whole-grains and vegetables) to provide a steady energy supply. Here are a few super tasty and nourishing ideas:
Oat-based porridge with toppers such as fresh blueberries, ground flax seed and cinnamon
Greek yoghurt, fresh strawberries, nuts, seeds and a drizzle of honey (this can easily be prepared in a pot the night before)
Fresh boiled eggs with a slice of seeded wholemeal toast
Smoked salmon, scrambled eggs and dill on a slice of rye wholemeal toast
Avocado on toast with black pepper and a splash of olive oil
Poached eggs with wilted spinach, grilled tomatoes and mushrooms
A fruit or greens-based smoothie made up with coconut milk or natural yoghurt
A handful of nuts and a piece of fresh fruit - an alternative on-the-go breakfast for those really in a rush
You might be wondering about the trend for fasting, particularly ‘time restricted eating’ which is when breakfast is skipped, or postponed, to allow for a longer overnight fast, and total calories for the day are consumed in a shorter eating window than is typical.
There is some evidence that this may bring health benefits to blood sugar balance, digestion and liver health, but fasting is too often hijacked as a weight loss tactic which can pull some people into a harmful cycle of dieting, calorie counting and restrictive eating.
If you’re concerned with establishing or maintaining a healthy relationship with food, I always recommend you listen to your body and the signals it’s giving you around hunger and fullness and be guided by those, rather than over-ride them through fasting, for example.
Listening and responding to our the body’s cues is a natural and innate skill we all have but can easily fall out of touch with. If your body is giving you hunger signals in the morning, such as a gently growling tummy or you’ve started thinking about food, it’s most likely because your body is looking for fuel and nourishment to support you as you start your day.
If you’re not hungry straight away, that’s ok too, but when you do get those hunger signals, ask yourself what kind of foods are going to really meet your needs at that time.
I hope you enjoy my breakfast ideas and if you have concerns around your weight, health or relationship with food, please do talk to me. I can help you shift how you relate to food and your body in a healthy, sustainable and intuitive way without dietary restriction. Please contact me here.
