What constitutes a healthy breakfast has been a hotly debated topic for decades. By the end of this newsletter I am hoping to give you an insight in to what we think is healthy, but is perhaps not and some choices that are extremely healthy that may surprise you.
I will rate each breakfast with a score of 1-5. 1 being the least and the 5 being the most
Taste 1-5
Nutrient Density 1-5
Calorie Density 1-5
Energy it Gives you 1-5
Likelihood of causing a blood sugar crash later 1-5
Cereal with semi skimmed milk and juice
Taste 3
Nutrient Density 1
Calorie Density 3
Energy it Gives you 2
Likelihood of causing a blood sugar crash later 5
A staple for many people and something we have been brought up believing is healthy, full of vitamins and minerals. Unfortunately the cereal itself provides little to no nutrient value with only a touch of fibre.
The skimmed milk can cause stomach upsets to those sensitive to dairy due to the lactose. Also due to the heavy processing to sterilize any potentially harmful bacteria it kills most of the nutrient density contained within.
The juice is basically sugar water as the nutrients from the oranges were lost 20-30 minutes after the oranges were squeezed.
Health Rating- 1/5
Grass Fed Steak, Almonds, Blueberries and Black Coffee
Taste 4
Nutrient Density 5
Calorie Density 3
Energy it Gives you 5
Likelihood of causing a blood sugar crash later 1
Grass Fed Steak is very high is Omega 3 (great for the brain,skin and reducing inflammation in the body). It also contains very high levels of B Vitamins which boost energy and carnitine which helps our body use fat for fuel.
Almonds and Berries are a great source of fuel for the body. The berries are high in antioxidants and they both help our brain produce the neurotransmitters dopamine and acetyl- choline. Our brain produces these to help us to become more motivated, improve memory retention and more alert. Black Coffee enhances the production of dopamine and acetyl-choline effect as well as speeds up our metabolism.
Health Rating- 5/5
Yogurt and Fruit
Taste 4
Nutrient Density 2
Calorie Density 4
Energy it Gives you 3
Likelihood of causing a blood sugar crash later 5
This is a popular breakfast with many women as it is light and very easy to prepare. The benefits of the fruit (depending on what you choose), will up the nutrient density level significantly.
Most commercial yogurts have been pasteurized and processed which kills off the remaining nutrient density. Lactose can be a problem for some people too. If you suffer from bloating or gas after eating it then have a break from it for a few weeks.
Health Rating- 2/5
Salmon, Egg and Vegetable Omelette
Taste 4
Nutrient Density 5
Calorie Density 3
Energy it Gives you 4
Likelihood of causing a blood sugar crash later 2
Salmon is high in Omega 3's, high in protein and combined with nutrient dense eggs, this is a great way to start. We get plenty of healthy fats from the eggs and the extra virgin cooking oil. A mixture of vegetables with a great variety of colours boosts the nutrient density even more. Its quick and easy to make and will give you bundles of energy.
Health Rating 5/5
There are many more options, but I am keen to keep it short and sweet here. If you are interested in more ideas and probably the best book in healthy recipes available. I would highly recommend you check out http://www.gourmetnutrition.com/
Yours In Health
Patrick Fallis