YOUR MICROBIOME BREAKFAST GUIDE
Did you know that you are more BACTERIA than Human?? Yes, your human cells are outnumbered 100:10 with Bacteria — It’s called your GUt MICROBIOME and it just LOVES a fibre filled breakfast!
But are you at a loss where to start? Constantly asking yourself…“What am I going to eat for breakfast?”
Good news, I’m going to show you how you can start with some simple delicious breakfasts, but first find out WHY it’s so important…
Eat Breakfast And Shine All Day
What have YOU had for breakfast this past week?
Do you fall into one of these 3 common categories?
- Skip Brekky or just have coffee – no food
- Standard SAD meal – low on nutrients, high in sugar = inflammation/acidic
- On the run – takeaway, in a rush, eating with no consciousness – in a car etc.
- Mono Eat – eat the same breakfast day in and day out?
Read on – as I explain why none of these will help you get to your health goals…
1. No Brekky – can make you sluggish and reach for fast-carbs mid-morning (causing havoc)…
When you’re sleeping, the body goes into repair mode, not needing a lot of energy to perform its functions – but as soon as you rise, the body requires nutrients for energy. Now don’t get me wrong, you don’t have to eat first thing… in fact I don’t eat breakfast until about 10am most days.
But the issue is… when you MISS breakfast you can get hungry and then your first go to for the day is coffee and a muffin 🙁
Breakfast is about providing the body with nutrients to nourish the body’s engine (metabolism) and to feed the Gut Microbiome. Because when you feed IT, it thrives and when IT thrives YOU thrive.
Now you may be thinking, if you skip breakfast it will help with weight reduction – but this couldn’t be further from the truth! Being hungry wreaks havoc on blood sugar levels causing you to go in search of some fast-burn carbs to give you energy. You know, the muffin, the cake, the fund-raising chocolates at work.
In fact, recent Epidemiology* studies reveal that having breakfast may lower risk of metabolic disorders such as weight gain and lethargy.
2. Eat S.A.D and be sad and grey…
When thinking of the ‘Standard American/Australian Diet’, namely breakfast, what do you imagine on the plate? Cereal with milk, Toast and Jam, Eggs, bacon, sausage, pancakes, syrup, coffee and tea…
Everything listed above is indeed SAD, clearly void of any vibrant colours — basically Brown, beige, grey, white – Drab, Dull and Lifeless
Unlike the Rainbow of colours in the plant-based world that are Energizing, Happy, Cheerful and Uplifting.
Beginning your day with a SAD breakfast is a recipe for a dull, lifeless day filled with energy slumps.
‘Eat colour, wear colour’ and this is the difference between seeing ‘a healthy vibrant complexion’ versus someone looking ‘pale and grey’.
YOU really are what you eat! Want to radiate like a rainbow – eat like one!
3. On The Run – Take-Away. Rushing means convenience, over nutrition…
Busy has become social norm for ‘having no time for ourselves’ – especially not stopping to take time to do one of the most fundamental necessities of life – eating, but eating well.
When rushed in a hurry and busy, convenient reigns over quality and can lead to purchasing processed and/or packaged foods.
Since when did EATING become so inconvenient?
The irony I see SO often…
…Rushing to get out of the house in the morning, then…
Spending time in line at the coffee shop, drive-through etc.
Can you see the irony too?
More time is spent waiting for food and its certainly far more expensive than eating at home. Not to mention the detrimental effect on your digestion. You see, there are key triggers that happen at each stage of the digestive process that is paramount in the health of the body, immune system and prevention of disease.
Digestion relies on a series of feedback signals that go back and forth from the brain to the stomach; with each phase of digestion triggering the next one. If one of the phases is not sufficient then it reduces the activity of the next phase, greatly hindering digestion.
One of the most important phases that we miss out on when we are in a rush is the LOOK AT, SMELL AND TASTE YOUR FOOD phase.
This essentially starts the production of saliva which contains 2 enzymes – Salivary amylase to break down carbohydrates and Lingual lipase to initiate the first stage of fat digestion. These enzymes also attack bacteria so it doesn’t get a chance to get into your stomach. This phase also starts the production of digestive juices in the stomach through a feedback loop with the brain.
This then sets off the next phase and the next – 5 phases in total. Rushing really means convenience over nutrition
4. Mono Eating – Same brekky day in and day out…
What’s wrong with this? Well, it’s not nutritionally sound long term and the Gut Microbiome needs a variety of Fibre sources – not just a few types to flourish. A because your Biome is basically the foundation of your health, if you don’t look after it, it can’t look after you! Anyway I know you want the recipes so if you want more info on MONO eating head to the blog I wrote HERE .
… let’s get cracking with a FULL WEEK’s breakfast options
for a super Microbiome Boosting Experience…
Your Microbiome-Boosting Breakfast Meal Plan
Day 1: Overnight Oats
Before bed mix 1 cup nut-milk of choice with ½ c oats. Mix, cover put in fridge. In the morning, add berries or sliced bananas, cacao nibs maybe.
Day 2: Green Smoothie
In Blender, add 1 banana, 1 celery stick, 1 cup spinach, slice pineapple, handful of mint, chunk of cucumber, 1 apple – blitz until smooth.
Day 3: Chia Pudding
Before bed, mix 1 can coconut milk (400g) with ⅓ cup chia seeds in a bowl. Stir well. Portion into 4 lunch cups. Add chopped nuts/seeds of choice and drizzle of honey.
Day 4: Smashed Avo with veggies
Toast sprouted grain bread, smash ½ avocado on slices. Add pinch salt/pepper. Top with alfalfa sprouts, sliced tomatoes, cucumber.
Day 5: Buckwheat Porridge
Before bed. Soak ½ cup buckwheat in 1 cup nut milk. Cover and set aside. In morning, place soaked buckwheat in blender. Top with berries, banana slices, coconut, walnuts if desired and drizzle of maple syrup.
Day 6: Tofu Scramble
Prepare any veggies you desire, chop finely and saute in a frypan. Add ½ pack crumbled firm tofu with ¼ tsp turmeric and spices/herbs as desired. Cook as you would scrambled eggs.
Day 7: Smoothie Bowl
Before bed, freeze 2 bananas. In the morning, in a blender with ½ cup coconut water and frozen berries blend on high. It should be thicker than a smoothie. Spoon into a bowl and top with chia seeds, nuts/seeds, coconut shavings, goji berries as desired.
Now, armed for success – I’m sure these breakfasts will brighten you day from here on! Comment below after you’ve finished eating this way for a week and let me know how you feel! Breakfast truly is bliss, Nat x
P.S: You have millions of recipes right? Access to any number of cookbooks and blogs with free recipes right? But are you truly ridicoulously healthy or are you plaqued with health issues. If you want a science backed, science proven blueprint to Transform your Health then let’s chat – Click HERE to find out how we can work together and book your 15-min Complimentary Call.
*The Study and Analysis of the Patterns, causes and effects of health and disease conditions in a Defined Population (2016)