Yana’s healthy breakfast contains healthy smoothies of green leafy vegetables such as spinach, parsley, celery, dock, arugula, sorrel, urtica, valerian, kale, bok choi, etc., served together with abundant season fruits, nuts, germs and other superfoods. This breakfast provides the vital nutrients your body needs, as well as with bioflvanoids, enzymes, vitamins, minerals and microelements that not only give you health, tonicity and energy, but also contribute to maintaining your body in good shape.
What does healthy breakfast include?
Snacks, cakes, banitsa, muffins are fast and tasty foods but what is healthy to have for breakfast is a balanced mix of healthy foods. Most healthy diet experts recommend breakfast full of proteins, fibres and healthy carbohydrates in order to improve metabolism. Healthy breakfast gives you energy apart from satisfying your appetite.
You should always add protein source to your healthy breakfast because according to many studies, protein can make us feel full longer than carbohydrates and fats can. We have to add fruits as well. A glass of fresh fruit juice is an easy way to get the needed amount of fruit for breakfast but it is highly recommended to eat as much whole fruit as possible because it also contains fibres.
We also need eating fat indeed, but just a small amount. Most of the Western people for example are overweight and there is too much fat accumulated in their bodies because of eating the wrong foods. Only 5% of the total amount of calories needed is supposed to come from fats and the fat source should be essential fatty acids exclusively. To achieve that, it is recommended to consume unprocessed natural foods without any artificial substitutes.
According to numerous scientists the eating schedule affects the condition of our cardiovascular system. Therefore, healthy morning breakfast shouldn’t be missed even when you’re in a hurry or you have no appetite.
Here are some of the abundant options for healthy breakfast:
Oat is very widespread and oat flakes are made out of it with little processing. Oat flakes are rich in carbohydrates, proteins and they also contain a small amount of fats. It is worth mentioning that they are also rich in fibres and vitamins and minerals. What is important to point out is that they are very close to natural food. There are rumours about how carbohydrates make you gain weight, but they are caused by bad understanding of carbohydrates.
Oat flakes contain beta glucans – a type of fibres which are proven to help decrease cholesterol levels if taken regularly. They are also rich in Omega-3 fat acids, folate and potassium. Avoid only flavoured types because they are full of sugar. You can add agave syrup or fruits and nuts to flavour the oat flakes.
According to a study, if you are trying to lose weight, eating half a grapefruit before every meal can make the process faster, because it helps burn fats and affects positively blood sugar and insulin levels. Grapefruit is also hydrating and full of antioxidants that improve our immunity.
These tasty fruits are among the best sources of healthy carbohydrates and satisfy hunger longer. You can cut them and add them to oatmeal or smoothies to make them sweet enough without adding sugar. Given that potassium is an electrolyte that helps naturally decrease blood pressure, high potassium content in bananas makes them a very good choice for hypertonic people.
If you don’t eat eggs and milk products, almond butter is a perfect alternative protein source. It is full of monounsaturated fats which are good fats. Nutrition characteristics of almond butter are similar to those of peanut butter, both containing about 100 calories in a tablespoon. However, almond butter contains less saturated fat. It is extremely tasty when mixed with banana or apple.
Covering your morning smoothie or oatmeal with minced flax seeds will convert it into Omega-3 fat acids golden mine. Only two tablespoons of flax seeds contain more than 100% of the recommended daily intake of these healthy fats. Flax seeds are also rich in fibres and lignin – an antioxidant proven to protect from breast cancer.
However, whole flax seeds are not digested so you should consume them minced.
No matter if fresh or frozen, these small-sized superfruits are full of antioxidants. Various studies show that regular consumption of blueberries can help improving your health, e.g. memory, blood pressure and metabolism. One of the highest concentrations of powerful antioxidants called Anthocyanins is found in wild blueberries. In addition, blueberries contain less calories than the majority of fruits (as few as 80 per cup) and you can therefore eat as many as you wish without worrying about your weight.
Forest fruits are superfoods because of their elevated content of antioxidants while calories are limited. A cup of strawberries, for example, provides the recommended daily intake of Vitamin C, as well as high amounts of folic acid and fibres.
This small fruit contains about 65 mg of Vitamin C, nearly as much as an orange does. It is also rich in potassium and copper and its content of fibres which help digestion is higher than that of a banana. (According to a study, eating two kiwis per day during one month helps decrease constipation of people suffering from the Irritable Bowel Syndrome). Kiwis are tasty but if you prefer sweeter food, try combining them with strawberries and bananas in a smoothie or fruit salad.
Fresh squeezed orange juice is a classic for morning beverage but as much as you might like it, limit yourself to one glass per day. Fruit juice contains a lot of calories and sugar and shouldn’t completely replace the whole fruit for breakfast.
Lingonberry juice helps limit the growth of bacteria in the human body and is therefore famous for protecting from urinary tract infections. However, its healing characteristics are way wider. Lingonberry juice helps preventing cardiovascular diseases, and some advanced studies show that the substances that it contains can even strengthen the effect of some ovarian cancer medicines. I would recommend small intake because its elevated acidity may contribute to developing bladder problems.
Raspberries are a good source of elagitanins – a type of antioxidant that is considered to also have anti-cancer characteristics. They are also rich in fibres (8 g per cup), Vitamin C and Vitamin K that help bones grow strong. They may be perfectly used as an addition to yoghurt or smoothies.
Populations who don’t consume much processed food suffer fewer diseases. When the level of processed foods (animal products in particular) is high, the number of diseases also increases. What is important to know is if we know how to make the correct decision about what food to eat.
The fact that there is choice shows a big part of the problem. Different companies develop marketing strategies. Pharmaceutical, food-production companies and medical centres benefit from a certain lack of health. That’s why we need to learn independently which foods are healthy and which foods aren’t. It is important to know also because of the society we live in. Ignorance on such an important topic would mean living as helpless victims and this is how many people end up unhappy with their health, their weight or even their future!