Today I’d like to explain the importance of starting your day the right way with a good hearty breakfast! We’ve all heard that breakfast is the most important meal of the day; but why?
What we eat first thing determines how our neurotransmitters, or brain chemicals, work for the rest of the day.
So what should I eat?
Lets look at the meat and nut breakfast… Yes you did read that correctly!
The meat and nut breakfast means we are better able to optimise body composition, whilst maintaining a sustained energy and mental focus. The meat (protein) component allows for a steady rise in blood sugar, whilst the nuts, a source of ‘good fats’ enables blood sugar levels to stay stable for an extended time. Eating starchy carbs first thing may give us an initial burst of energy, but this is short lived – the combination of fats and protein provide a more stable energy release, and include several other benefits:
- Improved mental clarity
- Better appetite control and reduction in cravings through the day
- Combined with appropriate training, fat loss and muscle gain
- Studies have shown that these benefits don’t just last through the morning, but well into the afternoon as well
It is important to rotate the protein and fat sources and utilize a range of foods: not only to avoid boredom; but to attain a greater array of nutrients.
A few examples of a rotation on the meat and nut breakfast could be:
Day one: turkey breast steaks and a handful of almonds
Day two: smoked salmon omelette and a handful of walnuts
Day three: lean ground beef patties and a handful of cashews
Day four: chicken breast and avocado
If you’re looking to optimise your overall body composition as improve longevity, the meat and nut breakfast is an undeniably excellent tool to achieve your goals.
Breakfast Recipe ideas
- 1 tablespoon coconut oil or full fat non salted butter (preferably organic)
- 3 ounces chopped braai or cooked meat
- ¼ cup diced onion
- ¼ cup leftover cooked – roasted are best – veggies
- 3 large eggs
- 2 teaspoons mixed fresh herbs or ½ teaspoon dried
- Himalayan rock salt and pepper
- Preheat stove
- Beat eggs, salt, pepper and herbs
- Add fat to 10-inch ovenproof pan and sauté onions and peppers until soft. Add meat, veggies and cook until heated through. Pour eggs over filling and cook
- until edges start to set
- Put pan in oven or under grill until frittata is puffed and cooked, and set in the centre (3-5mins)
- 500g meat (grass fed beef preferably)
- 2 eggs
- 1 large onion
- 1 green chili
- Himalayan rock salt
- Pepper to season
- Organic butter
- Put the meat in a blender and add the egg
- Season with garlic, chilli, onion, pepper and Himalayan rock salt
- Blend all the ingredients together
- Use a non-stick frying pan and melt the butter
- Roll the mixture into little balls / patties and add to the pan
- Turn the patties over as they brown and simmer in the pan until they’re cooked through. Keep turning so they don’t burn!
Almond nut butter
- 1 kg blanched almonds
- Himalayan rock salt
- Organic coconut oil
- Put the almonds in the blender and add the salt
- Blend the nuts until the consistency changes to a powdery form
- Add the coconut oil liberally – it gives a creamier texture
- Blend the mixture again for a minute or so, add more oil if necessary
- Depending on preference blend to preferred consistency
- Spoon into storage container (glass if possible) and store in the fridge
Bacon and Egg Muffin Cups
Great for breakfast or perfect as a snack!
- A little melted butter for greasing
- 6 rashers back or streaky bacon
- 40g grated cheese of your choice
- 2 eggs
- Preheat the oven to 200c
- Grease two cups of a large muffin pan with a little melted butter
- Lay the bacon strips in some ramekins, overlapping so that there are no holes in the cup. Bake in the over for 5 minutes to “set” the cup.
- Take them out, sprinkle with cheese before cracking the egg into the cup. Fold the ends of the bacon over the yolk of the egg
- Return to the oven and bake for a further 15 minutes
- Allow cooling for a few minutes and removing from the ramekins, using a paring or palette knife
This is delicious served with a little salad or rocket leaves, halved cherry tomatoes and sliced avocado.
Fish and Spinach Bake
- A little butter for greasing
- 1 tbsp butter
- 80g baby spinach
- 100g grated cheddar cheese
- 4 tbsp cream
- 2 bay leaves
- 200g smoked haddock cut into chunks
- 8 eggs
- Preheat the oven to 180c
- Grease four large ramekins, enamel cups or ovenproof bowls with a generous amount of butter
- Heat a frying pan with the butter and fry the spinach until it is wilted. Take off the heat and squeeze out any extra juice from the spinach
- Divide the spinach and haddock between the ramekins and break two eggs into each one. Top the eggs with a tablespoon of cream, add the bay leaves and some grated cheese. Season well with salt and pepper
- Bake for 15-20 minutes in the oven, just until the eggs are cooked and golden on top. Serve immediately with a squeeze of lemon
So now we’ve given you a few ideas, make sure you start implementing the meat and nut breakfast. We know some of these may not be practical to make every morning, so perhaps the weekend is a perfect time to start prepping some food for the week. Or you could even cook extra dinner the night before and use the meat for breakfast.
Keep it varied, and most importantly ENJOY YOUR FOOD!
Have an amazing day
The Wern Fitness Team
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