Sunday morning, every Sunday, I travel to work. As I’m in the subway the train is almost empty. On the contrary, a young girl is sitting right in front of me, looking slightly bored, eating a cold bun. Probably she didn’t have the time to cook something healthier and delicious, who knows. Or maybe she had the time, but didn’t plan it, or maybe she just doesn’t care about her nutrition, health and look. Instead of cooking something for 10-15 minutes, she has decided to line up in front of a canteen to buy a nasty, cold, greasy buns made from pastry, margarine and cheap cheese …. True – it’s cheap and fast, but in no case it is the optimal choice for us!
Which would you prefer? Delicious, homemade food or whatever else there is in this bakery shop?
I did a quick analysis of the girl in the subway and it occurred to me to write this article and name it – What we must not eat for breakfast!
Definitely, the first thing I would like to mention is that most people skip breakfast, which is quite wrong due to numerous reasons. In the morning our energy reserves are depleted and need to be “re-fueled” by bringing in food into our bodies. We must do that in order to have a well-functioning metabolism and energy throughout the day. Because of the low levels of glycogen, I am a true supporter of carbohydrate snacks in a combination of proteins. I don’t try to suppress my appetite during the day and cheat with new phrases like „Breakfast is not mandatory,“ „Carbs breakfast is not recommended“, “According to Paleo diets people had never had breakfast” and other bulshit of that kind. My nutrition habits over two years excluded carbohydrates for breakfast and then I looked the worst, although my daily energy consumption was extreme (I used to train Crossfit and had 8-10 personal clients each day).
My favourite recipe is Oat Muffins. They are really simple to cook and last at least 5-6 days in the fridge. I put 2 ounces of oatmeal, 4 eggwhites, 1 yolk, cinnamon, liquid stevia, and ½ teaspoon of baking soda. Once they are baked I squeeze some grapefruit juice on top of them in order to get them really juicy and soft. During off-season periods I add raisins, blueberries and / or other fruit other than grapefruit.
However, which are the worst breakfasts that you can eat in the morning?
Number one will put any type snacks such as buns, bagels, croissants and donuts and other dough-made products, containing of wheat flour and vegetable oil. In some countries snacks of that kind are combined with fruit yogurt, soda or double-triple extra-syrup cappuccino shake (or worse – a smoothie, which contains large amounts of sugar). However, I would like to say a couple of words about the fact that many people do not distinguish between real yogurt and this type „fruit“ yogurt which contains mainly sugar, starches, thickeners and sometimes artificial fruits (like cocktail fruits) instead of real milk with its beneficial to humans microorganisms (lactobacillus bulgaricus and streptococcus thermophiles). If you really want to drink real fruit yogurt/milk, my advice is to blend your fruit with real natural yogurt.
Let’s go to number two of the baddest breakfasts ever. „Whole–grain cookies“ – yupeee, it’s delicious and healthy?! Really? Maybe really some of them contain whole-grain flour (15-20%), but the majority of the popular market brands contain wheat flour, sugar, vegetable oils, chocolate chips, baking spices and couple of stabilizers and thickeners. All of those are really „healthy“ nutrients. Here, another breakfast I would add are the whole grain breakfast bars with nuts and cereals. Most of them contain besides sugar and numerous flavor improvements, chocolate flavorings and a bunch of ingredients that make the product last longer on the store’s shelf for months.
Fortunately, each of these whole-grain snacks in the store have homemade substitutes. There are healthy and delicious analogues that you can prepare with little more imagination and creativity.
The next one, that I have noticed many people to consume for breakfast are Burgers, Pizzas and Burritos. My opinion on sausages (used in pizzas) and burger patties (at least the great majority of them) and all semi-finished meats is completely negative, especially when combined with a large slice of white bread, fries, mayo and cheap cheese. Unfortunately 95% of the fast-food burgers and pizzas sold worldwide, are made of cheap ingredients and meat of unknown origin. For sure, if you want to maintain a good and slim figure, it is absolutely obligatory not only to avoid mixing hydrogenated fats, fast carbohydrates and salt. These snacks can also cause stomach discomfort and would not give you energy and stable levels of insulin for longer periods of time. In addition, many people do not even notice the water bloat most of these breakfast meals give them. In the long-run you know the effects of consuming this type of food – increased cholesterol, unstable insulin levels, high blood sugar levels, unstable hormones and more and more…
The list is long, but for now I will focus on these core groups of ‘food’. In would put “foods” in quotes, because they do not contain any of the vital nutrients that will supply the daily needs of your body. Instead, they just fill the stomach without giving the body energy in the medium term. And we all know that the more semi-finished foods are predominant in our daily menu, the more our tasting abilities change, thus – we do not recognize and appreciate the taste of real food!
My advice to all of you is to avoid these snacks, whether in the morning or any other part of the day. Prepare your food at home with useful and complete ingredients, and take your time to plan your meals throughout the day. Even if you do not get it right the first time, important thing is to not stop trying and experimenting in the kitchen. The more you eliminate artificial and processed foods, the easies you can clear your receptors from them, and the more enjoyment and pleasure you will get from real homemade organic food. And most of all – the better results you will get with your physique and health!