But first, breakfast

April 4, 2020

It was 2pm when I was eating lunch at work and the ladies sitting next to me mentioned how late it was for them to eat. They were surprised to hear that I am used to this lunch time. Yes, it's true that I have the privilege of not waking up very early, which makes my whole day shift. But I believe that my breakfasts are comforting and filling in a way that I am not hungry for lunch too early either.

 

While many say that it's the most important meal of the day, I can say that there's science to back it up as there is science to back up otherwise. I believe that you can tell for yourself and I'd like to help you out.

 

You may not be eating in the morning because:

  1. You don't have time.

  2. You don't have anything in handy.

  3. You prefer skipping the meal and skipping the calories.

 

Ask yourself the following questions:

  1. Do I count the time until lunchtime?

  2. Do I snack until lunchtime?

  3. Do I feel anxious until I eat lunch?

  4. Do I get to lunch starving and end up eating more than I should?

  5. Do I feel heavy and tired after lunch?

 

If one of the above is you, you may want to start adding breakfast to your mornings and experimenting with how your body reacts to it. If you already eat breakfast it could be that what you're eating is not quite right for you.

 

What I'd recommend is:

  1. Find a 15min slot in your morning and dedicate it to eating breakfast (you have that 😉).

  2. Be ready in your mind with the options you can eat during that slot.

  3. Take a few days and try a few different options. 

  4. Make sure to be mindful while you're eating, with as much less distractions as you can, and completely chewing every bite.

  5. See how you answer the above questions on each day, comparing to days that you don't have breakfast, and to the days when you eat different options.

 

Personally, it's hard to talk to me before I eat breakfast and my favorite ingredient is oats (the old fashioned oats, not the ones that are quick / instant / grounded). I found that they're most comforting and keep me full for the longest. I combined a list of my go-to breakfasts so you can try (coffee is included too). Remember that it could definitely be different for you, so don't hesitate to try the non-oat options below or get creative with your own. Google works too.

 

Overnight oats:

1/2 cup of oats

3/4 cup of liquid (I use water, any milk or sub can work)

A dash of cinnamon

 

Mix all together in an airtight container and store in the fridge overnight. In the morning I top it with banana slices and walnuts (cocoa nibs and coconut flakes if I want to upgrade, or anything you have in mind can work). You can heat it up for a few seconds too. 

 

Granola:

I make homemade granola, my current favorite is the first recipe. It comes out in chunks which I crush, I then add Vitariz rice almond drink and slices of a banana. Any liquid / yogurt as well as any fruit or none could work.

 

Porridge:

Very comforting during winter, these are 2 quick recipes that I like:

 

If oats aren't for you, a few more options could be:

  1. Toast with avocado + eggs + vegetables.

  2. Toast with almond / peanut butter + banana slices + cinnamon.

  3. Smoothies - with no more than 1-2 pieces of fruits, as much veggies as you'd like, nuts / source of oil, and protein - optional.

 

Go ahead, give it a try. 

 

Yours,

Maya

 

P.S. I wrote this piece before our current coronavirus pandemic, but being mindful about our eating habits is always relevant. I hope you are all safe and well, sending you a big hug.

 

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©2017 by Maya Lieber.