Integrative Health Blog

My Breakfast Experiment

Posted by Anita Capizzi RN, CHC on Fri, Apr 17, 2015

What do you eat for breakfast? Most of us have grown up thinking that cereal and orange juice is a good breakfastbowlway to start the day. Nothing could be further from the truth!

Cereal may start out with real food from nature like wheat or corn or rice (probably all genetically modified) but by the time it’s refined and added to and heated some more, it becomes a processed food with all that that implies. Not to mention that most breakfast cereals are loaded with carbohydrates - especially oatmeal!

Maybe you don't make time for breakfast at home in the morning. Instead you grab something on the way to work and because you know that fast food items are junk food, you stop instead at various coffee places to get a breakfast sandwich. Better choice? Well, maybe better than a drive-thru but the carbohydrate content ranges anywhere from 30-60 grams/breakfast sandwich depending on which one you choose.

What does "low carb" mean exactly?

As I wrote about in my blog Is Low Carb for Everyone?, I believe in a low carb approach to health. A low carb lifestyle is generally considered to be anywhere from 50-150 grams of carbs/day. Most Americans take in double or triple that amount on a daily basis.

I ate something for breakfast yesterday that I have never eaten in the morning before - chicken, carrots, Brussels sprouts, yellow squash and ghee in a bowl with sea salt, pepper and turmeric. (see photo)

I was bored with my usual morning smoothie and knowing that I had leftover chicken from the night before, I steamed some veggies, shredded the chicken and put it all together in a breakfast bowl. I have never been a “dinner for breakfast” kind of person, but I was feeling like doing something different to shake things up a bit. And I loved it! It kept me full for the whole morning.

I challenge you to try a dinner meal for breakfast this week. Use some kind of protein and lots of different veggies to make a low carb breakfast that will keep you full and take you through your morning with lasting energy. Eggs, chicken, meat or fish fits the bill here. Don’t forget to use some good healthy fats like avocado or ghee, coconut oil or grass fed butter to put on your steamed veggies and protein. It makes all the difference in keeping you satisfied. I talk to a lot of people who attempt to go “low carb” but say that it doesn’t work for them. When I hear what they are eating, I find out that they’ve taken out a lot of carbs, but they aren’t eating any healthy fats!

Tip: When eating low carb, you MUST rely on healthy fats to feel good and to keep you full!

I encourage you to make a little extra protein at your nightly meal to use for breakfast the next day. Cut up 2-3 types of veggies the night before so all you have to do is steam them in the morning. Add your healthy fat and you have a wonderful different kind of breakfast experience. Switch up your morning meal for one day and see how it feels compared to your usual fare!

Do you have a breakfast “aha” moment or a favorite low carb breakfast to share? Please post it below!

 

anita_capizzi_blogAnita Capizzi, RN, CHC, is a graduate of the Institute for Integrative Nutrition and Certified Health Coach at National Integrated Health Associates, NIHA. Her philosphy is to meet people where they are and upgrade their level of holistic nutrition and wellness, one step at a time. Anita Capizzi does individual nutrition counseling and conducts a 3 month group program for those with metabolic syndrome, pre-diabetes/diabetes or blood sugar issues, Type II diabetes or for diabetes prevention, called Take Control of Your Blood Sugar.

Topics: carbohydrates, holistic nutrition