What is Julie Eating for Breakfast?

January 2015, Xtend-Life Expert

Summary

I have been helping Julie put together a meal plan and we thought it would be good to share some of our ideas with you, I also think it helps her feel motivated and accountable to you all!

I have been helping Julie put together a meal plan and we thought it would be good to share some of our ideas with you (I also think it helps her feel motivated and accountable to you all!)  She will be posting many of these meals on Facebook so be sure to follow her there!

Personally, I think that if you eat enough during meals, there should be no need (or desire) to snack.  Often we try to cut down on our main meal portion sizes because we want to be careful with what we eat, only to cave in the middle of the afternoon and give in to that chocolate or snack bar. The truth is, full meals tend to be nutritionally dense (if we make the right choices); whereas snacks are rarely so.

If you are someone who is used to snacking throughout the day, try adding more protein such as a boiled egg or feta cheese or an additional 2 cups of vegetables to your lunch, to keep you fuelled throughout the day.

Breakfast Options

Bread: Look for rough grains as the more finely ground a kernel of wheat or grain is, the quicker the starch will break down into sugar. I personally love sprouted grain bread or breads with ancient grains such as buckwheat, millet, quinoa and chia.  These breads have less wheat and therefore less ‘usable’ carbohydrates.  They are also high in fiber!

fresh_toast

I would avoid bagels, rolls and any soft or sweet bread. Gluten-free breads are great for those who are gluten intolerant.  However, for those of us who aren’t, these breads aren’t necessarily any healthier as they are often higher in carbohydrates than breads made with wheat.  So don’t forget to check those labels! (Our next blog will talk about this in details)

Julie’s breakfast this week consists of some toast for breakfast.  Here are a few toast ‘toppings’ that you may like to add on yours!

  • Avocado, squeezed lemon with a pinch of salt and pepper
  • Halved cherry tomatoes on cheese with a pinch of salt and pepper
  • Hummus with cucumber
  • Nut butter with banana

Eggs: I absolutely love eggs for breakfast.  They are a fantastic source of protein and keep us full for longer. There is debate about how to cook eggs and if we should remove the yolks. In my opinion, food should be kept whole. Egg yolks contain the enzymes that help us metabolize the egg as a whole, and the whites and yolks are a package deal as nature intended.

egg-omelette

Julie loves her eggs all ways, but here are a couple of ways she has yet to try them!

  • Eggs in capsicum – Slice capsicum into rings and place them on a pan, and crack the egg in the middle of it. Delicious!
  • Egg wrap with salad – Make a thin omelette and use it as a wrap with fresh leafy greens and sautéed mushrooms.

Cereals: Processed cereals are often packed full of sugars and refined carbohydrates. I prefer to make my own.  It is relatively easy to make up a big batch and store it in an air-tight container to be used throughout the week. I have attached one my favourite go-to cereal recipes below.

cereals

Madelynn’s Morning Magic 

Ingredients:
2 cups rolled oats/ quinoa flakes
1 cup of mixed chopped nuts – I use almonds, pecans, cashews and walnuts
½ cup mix of sunflower and pumpkin seeds
½ cup honey or maple syrup
¼ cup coconut oil
1-2 tablespoons cinnamon
1 tablespoon vanilla extract

Method:
Preheat oven to 250°F (120ºC) and line a baking tray with baking paper. Combine all ingredients and mix well before spreading evenly on prepared tray. Bake for 10 minutes or until golden, turning halfway through the cooking time.

I like to bake mine until it is quite dark – however, it is up to you. It is important to let it cool completely before adding it to a container (if you are making a big batch) as that is the secret to getting that nice crunch.

I often have my cereal with some yogurt, chia seeds, coconut flakes, goji berries and fresh seasonal fruit.  I especially love it when it is apricot or berry season! YUM!

Please feel free to experiment and add or remove ingredients as you see fit, with what suits your family’s lifestyle and taste. Breakfast is made to be enjoyed and prepared with love, so make it your own!

We will be looking at lunch and dinner ideas over the next two weeks. In the meantime, I encourage you to post your own meal ideas and recipes below so we can all inspire each other!

In good health!

Join "My Daily Sugar Allowance" Here.

6 Comments

  • “Great ideas!”

    Brian - January 14 2015

  • “Hi Vivian, Great to hear that you are trying out the recipe! My apologies, you are right, I meant to say a batch instead of servings. I hope you enjoy it Vivian, have a lovely week. In good health, Madelynn ”

    Xtend-Life Expert - May 07 2015

  • “sounds great, the breakfast menus will be tried”

    kenneth - January 14 2015

  • “What about c antelope and pineapple? ”

    ar - February 12 2015

  • “Madelynn, this recipe seems more for a batch then just for 2!  I have just put it in the oven – have been looking for a really good recipe for a granola type breakfast.  Thanks”

    Vivian - May 07 2015

  • “Thank you for all your feedback! We hope you continue to enjoy our Daily Sugar Allowance blogs.  Ar, It is great to hear that you are having plenty of fruit! Pineapple and cantaloupe are delicious and a great source of fiber and many essential vitamins. However, they are also sweet fruits (cantaloupe in particular) and I would recommend mixing them up with a protein source like yoghurt.I personally have a breakfast high in protein and fiber (an egg and vegetable omelette) with some fruit on the side to get a good balance and great start to my day. In good health, Madelynn”

    Customer Relations - February 17 2015

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