Big Breakfast!
Breakfast like a king...is an adage I believe in, yet some press reports are saying that a large breakfast may encourage weight gain; others say not, so what's the story...
BREAK-FAST
Our body is designed to eat in the morning and needs the energy that a good breakfast provides to fuel it for the morning...to break the fast of the night, a time when our body has the opportunity to naturally detox and heal itself. Having a large meal late in the evening compromises this process.
WHAT TIME IS BEST?
It’s wise for most people (unless you are doing vigorous exercise 1st thing) to eat 30-60 mins after rising. This replenishes blood sugars, which are very low on waking. Exact timing here does depend on the individual but generally the earlier the better, the high time of the stomach in TCM (Traditional Chinese Medicine) is 7-9am - listen to your body.
NOT HUNGRY FIRST THING?
Some of my clients, when they first start on a programme, say that they feel nauseous and cannot possibly eat within an hour or even two of waking. This is often due to a lack of proper cleansing in the body overnight, usually caused by a sluggish liver. Once on a diet tailored for their specific needs, liver health improves & they are able to eat earlier.
CAFFEINE
Drinking coffee or tea on rising (especially on an empty stomach) also stimulates adrenal alert & stops us feeling hungry as well as having other potential effects such as raised
anxiety levels, heart rate etc. Drink tea & coffee after eating and/or switch to decaf or herbal teas like Redbush or Rooibos from your local health store.
OPTIMAL BREAKFAST?
A HIGH PROTEIN low carb meal is the best. Eg organic eggs are ideal & quick (they are superhigh in essential vitamins & quality protein). Rye bread has a lower glycemic load that wheat; spelt bread is lower in gluten
than supermarket white bread. Choose healthy fats - butter is healthier than margarine or raw olive oil. Oats or natural muesli are a better choice than any processed packet cereals; take
with whole milk or yogurt. Organic is always best!
HYDRATION
This is key to preventing adrenal alert. First thing (& throughout the day) drink FLAX TEA to rehydrate and calm the body. Avoid caffeine!
HOW MUCH SHOULD I EAT? Let your body guide you but definitely enough to stop you feeling hungry or craving carbs for 3+ hours. For example, if you have breakfast at 8am then want a coffee/something sweet at 10am you need extra protein in your meal - eg eggs, or add seeds, nuts/nut butter & yogurt to your cereal.
WEIGHT BALANCE Good nutrition is essential if you want to lose weight successfully. Keeping
hydrated & eating well, especially at breakfast, will help you avoid the long term health effects of running on adrenal alert which include lowered thyroid function & metabolism. The best way to create weight balance is to STABILISE blood sugar alongside eliminating excess toxins & building a healthy endocrine system.
SNACKS
Many people who have adrenal fatigue or low blood sugar need to eat very regularly to maintain blood sugar. In this case choose low carb high protein snacks such as nuts & seeds, oatcakes & cheese/nut butter or hard boiled eggs. Most importantly keep hydrated & eat BEFORE you get starving hungry!
SMOOTHIES
A green smoothie is great as part of breakfast or as a snack, especially if you are looking to lose a few pounds!
BREAK-FAST
Our body is designed to eat in the morning and needs the energy that a good breakfast provides to fuel it for the morning...to break the fast of the night, a time when our body has the opportunity to naturally detox and heal itself. Having a large meal late in the evening compromises this process.
WHAT TIME IS BEST?
It’s wise for most people (unless you are doing vigorous exercise 1st thing) to eat 30-60 mins after rising. This replenishes blood sugars, which are very low on waking. Exact timing here does depend on the individual but generally the earlier the better, the high time of the stomach in TCM (Traditional Chinese Medicine) is 7-9am - listen to your body.
NOT HUNGRY FIRST THING?
Some of my clients, when they first start on a programme, say that they feel nauseous and cannot possibly eat within an hour or even two of waking. This is often due to a lack of proper cleansing in the body overnight, usually caused by a sluggish liver. Once on a diet tailored for their specific needs, liver health improves & they are able to eat earlier.
CAFFEINE
Drinking coffee or tea on rising (especially on an empty stomach) also stimulates adrenal alert & stops us feeling hungry as well as having other potential effects such as raised
anxiety levels, heart rate etc. Drink tea & coffee after eating and/or switch to decaf or herbal teas like Redbush or Rooibos from your local health store.
OPTIMAL BREAKFAST?
A HIGH PROTEIN low carb meal is the best. Eg organic eggs are ideal & quick (they are superhigh in essential vitamins & quality protein). Rye bread has a lower glycemic load that wheat; spelt bread is lower in gluten
than supermarket white bread. Choose healthy fats - butter is healthier than margarine or raw olive oil. Oats or natural muesli are a better choice than any processed packet cereals; take
with whole milk or yogurt. Organic is always best!
HYDRATION
This is key to preventing adrenal alert. First thing (& throughout the day) drink FLAX TEA to rehydrate and calm the body. Avoid caffeine!
HOW MUCH SHOULD I EAT? Let your body guide you but definitely enough to stop you feeling hungry or craving carbs for 3+ hours. For example, if you have breakfast at 8am then want a coffee/something sweet at 10am you need extra protein in your meal - eg eggs, or add seeds, nuts/nut butter & yogurt to your cereal.
WEIGHT BALANCE Good nutrition is essential if you want to lose weight successfully. Keeping
hydrated & eating well, especially at breakfast, will help you avoid the long term health effects of running on adrenal alert which include lowered thyroid function & metabolism. The best way to create weight balance is to STABILISE blood sugar alongside eliminating excess toxins & building a healthy endocrine system.
SNACKS
Many people who have adrenal fatigue or low blood sugar need to eat very regularly to maintain blood sugar. In this case choose low carb high protein snacks such as nuts & seeds, oatcakes & cheese/nut butter or hard boiled eggs. Most importantly keep hydrated & eat BEFORE you get starving hungry!
SMOOTHIES
A green smoothie is great as part of breakfast or as a snack, especially if you are looking to lose a few pounds!
