Dinner for Breakfast?

Does your day look something like this?

  • Breakfast – cereals and cow’s milk or toast
  • Lunch – 2 slices of bread with a meat or cheese filling
  • Dinner – pasta/potato/rice base with meat and a few veg

 

Who’s to say what constitutes a ‘breakfast’? Probably Mr Kellogg!

…and lunch? Probably the store that you by your meal deal from (Sandwich, drink and snack all for the bargain price of ???)

More likely it’s convenience. Cereals are not the healthiest of breakfasts. I often hear people tell me they don’t eat breakfast because if they do it’s the start of the whole day of grazing and snacking.

Most cereals have added sugars and preservatives. Cereals themselves are sugar. (That’s what carbohydrates are – sugar). So by starting the day with sugar, we start the sugar spike and dip throughout the whole day.

We eat sugar…we have a burst of energy as our blood sugar spikes. What goes up must come down so we then have a blood sugar drop…and low energy…and cravings for more sugar…and it goes on like that throughout the day.

Have you thought about having a dinner style breakfast? So starting with some protein and veg. Sound weird? Only because it’s different! By starting your day like this you are increasing the amount of vegetables you’re having and thereby increasing your nutrient content…those lovely vitamins and minerals that our body so badly needs. The protein will keep hunger at bay and you will find that you don’t snack or feel hungry mid morning.

Scrambled eggs with spinach are a really quick and easy meal to make in the morning and one of my favourites.  SAMSUNG

But any meat or fish can be eaten for breakfast. Be adventurous and give it a try. Email me (getfit2@yahoo.co.uk) to let me know your favourite protein and veg breakfast. I’d love to hear it.

By having a protein to start the day you don’t get the sugar rush and you keep satiated…probably all the way up to lunch time.

Where we get onto lunch…that’s a blog for another day.

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Breakfast and Enzymes

Common intolerances within our western diet are lactose, wheat and gluten. Intolerance to a food can occur when we eat too much of it.

 

In the UK the most common breakfast is cereal with milk – lactose, wheat and gluten!

 

Have a look in the supermarket, we have a whole isle dedicated to our breakfast cereals…and when you look at the ingredients of those Sugar Puffs, Cornflakes, Bran Flakes, Weetabix, Shreddies etc etc etc…each one is fortified with vitamins and minerals.

 

Why?

 

Because these cereals have been refined, removing enzymes to stop the food from going rotten on the shelves, which also destroys most of the good stuff as well. So the manufacturers have to top the cereals up with iron and vitamins…fooling us to think that they are doing us a favour!

 

What do most children eat for breakfast? Yep, cereals!

 

If we deprive ourselves of fresh natural foods we are getting less enzymes…which give our digestive enzymes a real problem…and that’s where we start developing gut problems.

 

Take a look at these cereal ingredients (…and don’t get me started on added sugar and salt!!!)

 

Cheerios - Whole Grain Oat Flour (24.9%), Whole Grain Wheat (24.9%), Whole Grain Barley Flour (17.2%), Whole Grain Rice Flour (7.4%), Whole Grain Maize Flour (3.5%), Sugar, Wheat Starch, Partially Inverted Brown Sugar Syrup, Salt, Tripotassium Phosphate, Sunflower Oil, Colours: Caramel, Annatto, Carotene; Antioxidant: Tocopherols Vitamin C, Niacin, Pantothenic Acid, Vitamin B6, Riboflavin (B2), Folic acid, Vitamin D, Calcium Carbonate, Iron

 

Special K – Rice (45%), Wholewheat (32%), Sugar, Barley (8%), Malted Barley Flour, Barley Malt Flavouring, Salt, Vitamin C, Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12.

 

Weetabix - Wheat (95%), Malted Barley Extract, Sugar, Salt, Niacin, Iron, Riboflavin (B2), Thiamin (B1), Folic Acid.

 

Shreddies - Whole Grain Wheat (93.5%), Sugar, Invert Sugar Syrup, Barley Malt Extract, Salt Niacin, Pantothenic Acid, Vitamin B6, Riboflavin (B2), Folic Acid, Iron.

 

Oats – rolled oats

 

Take a look at the nutritional break down  of oats here (showing all the naturally occurring vitamins and minerals)

 

So what should you have for breakfast?

Homemade muesli made from oats, dried and fresh fruit, nuts, seeds

Porridge made from rolled oats

Eggs – however you like them cooked (omelette, spinach and eggs scrambled, boiled, poached etc) Eggs - getfit2.co.uk

Fruit and natural yoghurt sprinkled with seeds/oats/nuts

Poached fish on a bed of spinach drizzled with olive oil and lemon juice.

 

 

A protein rich breakfast will keep you full right up until lunch time…no snacking needed.

 

Does your mood affect your food?

Why should you keep a food diary?

Research has long highlighted that people who keep a record of what they eat and drink and how active they are (‘self monitoring’) have more weight loss success.

Writing down your intake also gives clues about where any extra calories are coming from. getfit2 food diary

Writing down everything you eat and drink can seem a chore and will be confronting. It will open your eyes to what you are eating and will also get you to think about why you are eating something, and this may not always be due to hunger! It may be because you see it in front of you, or perhaps because you are feeling bored, unhappy, stressed or maybe because you are with others and it is a social thing.

At times you may not be able to identify why you ‘need’ something but by questioning your thoughts and feelings you may identify that what you need is not food! The process of writing everything down

food mood diary getfit2

will help you to identify emotional eating and habits that have developed over the years. It can take a little while to get used to but will have huge benefits.

You must be honest with yourself when keeping the food diary. It is for your benefit. So everything you eat and drink must be written down…that piece of cheese whilst making a sandwich for someone, that half a biscuit that was sitting lonely on the plate, the left-overs from dinner…everything must be written down.

As for measurements, you can use the scales or you may find it easier to use spoon sizes or cups (tablespoon, desert spoon, teaspoon, half a mugful, half a pint)

 

Benefits of keeping a food diary

 

  • Knowing it will go into your food diary prompts you to make you make a careful choice about whether to it eat it or not.

 

  • It draws attention to unhelpful eating patterns or things you might have been doing without realising. For example, always eating in the car, missing meals then eating whatever you can get your hands on, calling into the shop you pass on the way home.

 

  • It helps you be more aware of situations, feelings or thoughts that make you eat more than you had planned to.

 

  • It helps you to plan to be more active on a daily basis

 

  • It gives you something to look back on to see how things have changed over time

 

You can buy yourself a small book to keep with you (and pen!) to note things down.  Remember to note what you eat/drink, why you eat/drink, how it affects your mood and hunger levels about an hour or two after. At this stage it is about identifying habits and nutrition deficiencies. Be honest with yourself.

Pedal to Lose weight and Getfit2…

I spent a very wet day Friday cycle coaching. If you’re dressed for the weather then it’s not so bad really. I was warm, and I was mainly dry. 

So different to Wednesday when I also spent the day cycling but this time is was mountain biking – pushing myself out of my comfort zone.

Cycling is a fantastic way to keep fit» Read more

How stress makes you fat!

 

getfit2.co.uk

Take a lunch break

When feeling stressed the adrenal glands in the body produce the hormone cortisol into the blood supply to prepare the body for flight or fight. Cortisol increases blood sugar levels so your brain, muscles and organs have enough fuel to get you through that stressful situation, promoting our body to store fat.

 

So how would you describe your current stress levels?

A little bit of stress is not a bad thing. Problems occur when stress becomes chronic. Chronically elevated cortisol levels increase blood sugar levels, which then elevate insulin levels preparing the body for fight or flight…this, among other things, will stop you from burning fat no matter what exercise or diet program you follow.

 

How do you deal with your stress?

 

Chocolate? Biscuits? …Comfort eating!  » Read more

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