“The best way to predict the future is to invent it.” – Alan Kay
Everyday there will be something that challenges us. It could be work related, people or relationships, or a character trait that we want to have, and so life puts opportunities to practice getting better, into our path. I know what it’s like to be working so hard, aiming to complete everything and the same time not be phased by the little “bumps” in the road.
The truth is, those are the moments to take a pause and get real with the decisions we are making. Those “bumps” are actually signs and symptoms of something deeper. What’s the root cause of xyz?
Uncovering the choices that led us to that situation can be a real game changer to finding solutions.
Habits are the best way to create the lifestyle you want. By building positive habits, we go into auto pilot and can release the stress on the brain by making automatic choices that are aligned with our ultimate goals.
One area I see a lot of variation is that of fueling the body. We think that pushing ourselves means going without meals, sleeping less hours, and working straight through long days without breaks for meditation or mental re-set.
On the contrary, creating healthy habits, such as eating breakfast, getting proper rest, staying hydrated, and practicing stress relief are all tools that will support us in the [often] hectic life that we have going on.
Furthermore, studies have shown that eating in the morning, preferably within one hour of waking, helps the body to maintain healthy blood sugar levels and provides crucial nutrients needed for optimum energy, clearer thinking and decision-making, muscle function, immune strength, and more.
Sounds good, what’s stopping you?
The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, its 11 a.m. and you have a melt down. You can’t think straight. Stress levels are raising. Maybe you’re even feeling a little cranky. Reaching for another cup of tea?
All you want to do is look out the window. Listen to music, or go home early.
This all sounds a bit dramatic, perhaps. But the reality is, we do get caught up rushing around and so busy to “start the day” we can forget to start OUR day with excellence.
Many say, breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run at its optimum level. Upon rising, the body needs to eliminate toxins that have settled and collected, and to fuel up and then energize for the day ahead.
So what are we doing, and consuming each morning to do all these things? A cup of coffee as the first beverage to touch our mouths and stomach? Maybe a quick granola bar that could be loaded with sugar, refined oils, and processed flour. Or, like me, you might skip breakfast all together. Only to get the late morning blues and drop in blood sugar and energy.
Your body deserves so much better than that. And so do you!
When you hydrate first thing and eat a good breakfast, your day goes smoothly.
No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.
Eating a healthy breakfast is also extremely beneficial for weight loss or weight gain, as it supports a healthy metabolism.
Everyone is unique and so, what breakfast is right for you?
One of the best ways to find out which foods serve YOU most powerfully is to simply have fun and try some new things!
Keep in mind, not all “breakfast foods” are created equal, and while the goal here is to nourish your body to start the day, we want to provide QUALITY nutrients.
The best foods to start the day are rich in protein and healthy fats. This gives the brain a boost and stimulates blood flow and muscle strength. Also quality, [preferably] gluten-free carbohydrates to provide energy and fruit or vegetables for vitamins, minerals, and fiber.
Today’s Effort – Design Your Breakfast
Choose one of the options below, or an idea of your own. Make the decision to give enough time to prepare the chosen breakfast and stick to it.
For best results, try recording a quick note about what you ate, and how you felt after the meal.
While meal prepping, or upon waking, drink a glass of pure water.
– Fried organic egg in olive oil, 1/4 + avocado, warm quinoa with grass-fed butter, nutritional yeast and arugula. Top with salt and pepper
– Gluten-free oatmeal with nut-milk, vegan butter, cinnamon, and (optional) maple syrup. Top with nuts and berries
– Sprouted grain toast with coconut oil, nut or seed butter, banana slices and dash of cinnamon or nutmeg. Serve with greek yogurt (or dairy free yogurt) and berries.
– Granola with nut-milk. Top with your choice of coconut shreds, hemp hearts, chia seeds and fruit
– Smoothie with handful of spinach, 1/2 cup chopped and frozen zucchini, mango, coco-milk (for creamy) or coconut water, 1/4 cup cashews (soaked 8 hours), to taste maple syrup or honey.
Blend until smooth.
– Soaked Oats with berries and almonds. See Recipe
Which breakfasts made you feel energized? Which ones didn’t?
Enjoy playing around with these suggestions and coming up with one’s of your own. Feel free to share them with us!
Be proud of yourself!
Join us every Sunday for the next edition of Starting Your Week Strong.
Learn about the powerful benefit of exercise and body movement in last weeks’ blog Movement Is Magic
Are you curious about how to harmonize your health goals and fit wellness into your busy schedule? Contact me today for more information about Today’s Effort Health Coaching.
© 2004, 2013 Integrative Nutrition, Inc. | Excerpts reprinted with permission