Skipping breakfast can leave us feeling sluggish and even low, but according to the latest research 50% of Brits miss out breakfast, double the figure reported in 2012!*
We spoke to Head Nutritionist, Shona Wilkinson, from www.NutriCentre.com, on why breakfast is so important.
“If you were to go 6 to 9 hours during the day without eating you would be feeling very hungry but if you think about it, this is what you do during the night. If you don’t have breakfast then this ‘fast’ may continue for several hours longer.
Although this rest from food gives your digestion a well-deserved rest, delaying food for so long may lead to overeating when you do decide to eat, and cause you to choose sugary foods instead of more balanced options to give you that instant energy hit.
You may also find you play ‘catch up’ with your calories leaving you eating far more than you should late at night, when it is more likely to be stored as fat then used for energy.”
For those mornings when you decide that extra ten minutes in bed is the priority, or getting ready has taken longer than expected what can you speedily eat?
Shona Wilkinson suggests “If you are too busy to make breakfast in the mornings, buy a blender that is very easy to use and clean, such as the Nutri Bullet.
The great thing about this type of blender is its design. The blender’s container is removable and doubles up as the cup you drink your smoothies from. The blender’s blade is also removable which makes it super easy to clean as there are no ‘hard to reach’ bits.”
Why blending rather than juicing can be quicker and healthier:
You are able to blend whole fruits, vegetables, nuts and seeds and so retain all the fibre When you juice you have to clean up the pulp (extracted fibre) which is fiddly and messy When you juice you have to ‘feed’ through the produce which takes longer than blending it The Nutri Bullet can be blended with water, not fruit juice, making the smoothies much lower in fructose than smoothies made with fruit juice or juice by itself You can add nutrients rich foods such as spirulina, maca and barley grass when you blend and nuts and seeds which will give you essential fats
Try 3 hero breakfasts to get your quick energy fix for the whole day!
Low GL on the GO Breakfast Smoothie
2 leaves Bok Choy – (or any other greens such as spinach or kale)
1 stick celery – (or any other vegetable such as carrot)
2 inches cucumber – (or any other vegetable such as beetroot)
I apple – (or other low GL fruit such as pear)
A few berries of choice
¼ cup chia seeds – (or any other nut/seed such as flax, almonds and walnuts etc)
1 tablespoon raw chocolate powder – (or any other nutrient rich food such as maca and spirulina)
In the evening put all the above ingredients into the blender’s cup
Store the container in the fridge
In the morning fill the blender’s cup with water
Screw on the blender’s blade and blend
Drink from the container either at home, on the way to work or at work itself – there is also a lid you can use for transportation.
Don’t own such a blender?
You can make smoothies like this in other blenders, you have you may have to omit the nuts and seeds as some blender do not break these down. You could always store the ingredients, ready to go, in a container in the fridge, to save time in the morning.
Avocado on toast
1 ripe avocado
1 tbsp olive oil (virgin)
Juice of lemon
Salt and pepper
Toast your bread of choice
Cut up avocado
Mix avocado with other ingredients
Put avocado on toast and enjoy
Porridge with blueberries
1 cup whole rolled oats
1 cup water
¼ teaspoon sea salt
½ cup blueberries
1/2 teaspoon ground cinnamon
1/8 teaspoon ground cardamon
1/8 teaspoon ground nutmeg
1 teaspoon maple syrup or honey
1 cup almond or coconut milk
¼ cup chopped almonds or walnuts, or a mix of the two
1 tablespoon ground flaxseed
Combine oats, water, milk and salt in a saucepan and bring to a boil over medium heat.
Lower the heat and simmer gently for about ten minutes, mixing in the spices and stirring occasionally
Once the porridge is a creamy consistency, take it off the heat and let it cool slightly
Serve with the blueberries, chopped nuts and flaxseed