Why I Choose Green Tea

Morning Ritual! I love starting my morning with a steaming cup of green tea. For a few years, I enjoyed a morning cup of coffee, but I eventually realized that the high caffeine dose in coffee was contributing to my anxiety, energy highs and lows, and inability to sleep soundly through the night (even when I stuck with only one cup at 8am). After quitting coffee, I started feeling physically better, but I missed the routine of having a steaming hot mug of something to get me started with my day. I recently turned to green tea, which I now swear by. My favorites are loose leaf sencha, genmai cha, and the occasional almond milk matcha latte. 

Enjoying an almond milk matcha latte treat :)

Green tea is loaded with antioxidants, as is coffee. They both have caffeine too, but green tea has significantly less. Also, the caffeine in green tea is metabolized differently in our bodies than the caffeine in coffee. Instead of the quick energy jolts and crashes from caffeine in coffee, the caffeine in green tea is absorbed slowly and has a more prolonged release, helping to stabilize our energy levels. 

Of course, it’s important to keep in mind that we’re all different and some of us handle the caffeine from coffee just fine! For those of you who struggle with anxiety, unstable energy levels, and disruptive sleep, I encourage you to try swapping your coffee for green tea! Let me know what you think :)

Sources and additional reading:

• https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#section3

• https://blog.piquetea.com/green-tea-caffeine/

Toby's 10 Grocery Shopping Tips

The best thing you can do to improve your health in my opinion is to stock your kitchen with foods and ingredients that will nourish your mind and body. Research has proven that our health is greatly at risk when we consume the Standard American Diet (SAD), which consists of highly processed foods, foods high in sugar, pre-packaged foods, fried foods, refined grains and oils, and processed meats. We also know that when we eat a diet rich in whole, real foods, we are providing the cells, muscles, and tissues with the nutrients they need to provide us with energy, a strong immune system, and sharp cognitive functioning. So what can you do to make sure you have these nutrient-dense foods in your refrigerator and pantry ready to go? Read on for my grocery shopping tips that will benefit your health and your wallet :)

Toby’s 10 Grocery Shopping Tips:

1. Plan ahead and make a list! Think about meals/snacks before you go. For example, for snacks I will have apples, nuts, hummus, carrots, and cucumber - then write out ingredients you will need. Ask yourself if you need any pantry staples, like brown rice, oats, olive oil, seasonings, canned beans, or canned wild caught fish. Keep it organized so you’re not aimlessly wandering the aisles. 

2. Don’t shop when hungry! You will be more likely to stick with your plan (and not give into processed junk foods), which will save time, energy, and money.

3. Walk the perimeter of the grocery store. That’s where the ingredients that need to be refrigerated are held. There you will find fruits, vegetables, eggs, and other items that are fresh. Fresh generally means healthier! Most foods in the inner aisles are highly processed with chemicals and other additives that keep them shelf stable. Many are also high in sugar and have long ingredient lists. These are the foods lead to inflammation many health issues. 

4. If you have time, go to the store multiple times in a week. This way, your produce won’t go bad and be wasted. It’s less stressful to pop into a store a few times a week with a short list. It also requires less planning ahead. 

5. Review the EWG’s guide to the “Clean 15” and “Dirty Dozen” when buying fruits and vegetables. Here you’ll learn which fruits and vegetables to prioritize spending the extra money to buy organic. Buying organic means you’re limiting the amount of pesticides you’re ingesting!

6. Look for frozen fruits and veggies. Frozen produce is picked at peak ripeness and is then flash frozen to seal in the nutrients. Plus, they are often cheaper and you don’t have to worry about them going bad (at least not for a while).

7. Buy quality meats and buy less of it! We have become a culture where we feel like we need meat at every meal. We don’t! We can get protein from many other sources like: quinoa, beans, nuts, lentils, and eggs. When buying animal protein, look for these labels to reduce the amount or hormones and antibiotics you are consuming: organic, pasture-raised, grass-fed, and wild-caught.

8. Shop in Bulk! Ingredients like nuts, flours, seeds, and grains are often much cheaper in bulk than in pre-packaged containers. You can also bring your own containers to reduce plastic usage too!

9. Be flexible. If you wanted to make a recipe with butternut squash but it’s much more expensive than anticipated (likely because it isn’t in season) or the store doesn’t have it, substitute with a similar vegetable like sweet potato.

10. Visit your local farmer’s market when you can. Buying locally will provide you with the most nutrient-dense produce since the moment a fruit or vegetable is picked, it starts losing its nutrients (a process called “respiration”). Additionally, the amount of energy and carbon emissions resulting from the efforts of shipping produce great distances are taxing on the environment. Another benefit: at the end of the day, farmers are often selling their fresh produce at discounted prices.

Healthy Cafes in San Francisco

This is for all my San Francisco food lovers out there! Or for people visiting this amazing city :)

Eating out is fun, social, convenient, and a great opportunity to taste delicious and unique dishes. However, oftentimes after eating out, we leave with a stomach ache or feeling gross from the rich, oily, greasy, and heavy dishes we consumed. We typically over-indulge and then beat ourselves up afterwards for making poor choices. As you know, I am a true believer in the saying “you are what you eat” because the nutrients from the food we eat are quickly absorbed into our bloodstream and are distributed to the rest of our body. Our cells are constantly using nutrients to repair and rebuild, and when we supply our cells with processed foods, refined oils, and foods devoid of nutrients, they don’t have much to use to function optimally. 

When I eat out, I want to enjoy flavorful dishes, satisfy my taste buds, but also feel satiated and good when I walk out the door. Below, I have listed my favorite cafes in San Francisco to go for a healthy and delicious breakfast, lunch, or pick-me up! Lunch and dinner spots will be coming soon! I had every intention of adding those into this blog post, but I got way too excited with the cafes and didn’t want to overwhelm my readers..

My almond milk matcha “to go” from the Jane. Their “to go” cups are pretty darn cute :)

My Favorite Healthy San Francisco Cafes!

• Jane - This cafe has TONS of healthy and delicious options! Their menu focuses on using high quality ingredients and has something on it for everyone. They have healthy breakfast bowls (like their warm quinoa bowl), gluten-free breads, high quality tea and coffee, and fresh salads loaded with things like almond turmeric pate and sesame sea vegetables. Their breads are baked in house daily using locally sourced whole grains. 

• Nourish Cafe - this is a plant-based cafe that has amazing breakfast and lunch options. While there are no meat options, the dishes are plenty filling and satisfying! They use all organic and non-GMO ingredients, and I promise you will walk out of there feeling great! They also use Josey Baker Bread for their toasts (with gluten-free options as well), which is made fresh daily with whole grains grown in San Francisco. Some of my favorites are the acai bowl, the nourish bowl, and almond butter toast. They also make vegan cakes and cupcakes if you order in advance!

Avocado Toast with smoked salmon at As Quoted. Also pictured is the apple cider vinegar shrub spritzer.

• As Quoted - This cafe is perfect for anyone who is gluten-free, but their food is delicious and will satisfy the gluten-eaters too! Fun fact: I used to work here while I was studying to be a health coach. I was so impressed by the quality of ingredients being used - everything was organic and sourced locally. I am personally obsessed with their avocado toast with either a poached egg or smoked salmon, bone broth, bone broth based soups of the day, salads, and banana muffins. From their coffee/tea menu, they use the highest quality matcha from Japan, Three Trees unsweetened almond milk (costs extra), delicious coffee (and I’m not even a coffee drinker) sourced from Andytown local coffee roasters, and unsweetened (and non-caffeinated) chai spices for chai lattes. SO good!

• Wholesome Bakery - At this vegan cafe, everything is made in house with sustainably grown and organic ingredients. Plus, all menu options are gluten-free as well! They are well known for their tasty treats, like their cakes, cupcakes, cookies, and brownies. All sandwiches and toasts are made on their homemade olive oil oat bread, and they also offer delicious salads. My favorite is Mandy’s Salad, which has pickled red onions, watermelon radishes, and avocado. 

• Judahlicious - This Ocean Beach cafe offers a delicious vegan and mostly raw menu. They use fresh and locally-sourced ingredients to create nutrient-rich and satisfying dishes. My favorites are the acai bowl, nekked burrito, and their juices. 

Paleo Bowl at Samovar. Their salmon is delicious!

• Samovar - This tea lounge offers much more than their delicious teas (which are definitely worth trying). They also have tasty and healthy breakfast and lunch options, like their paleo bowl (avocado, smoked salmon, wilted greens, sous-vide eggs and more) and their smoked salmon salad on spelt toast. 

• Beloved Cafe - This cafe uses only organic and plant-based ingredients to whip up delicious breakfast and lunch options. They offer superfood smoothies, tonics and elixirs, delicious teas and herbal lattes, and guilt-free treats (like their Masala cacao ball and raw vegan cheesecake). Some menu favorites are the quinoa bowl, stuffed delicata squash, green goddess bowl, and their golden milk latte.

• Stonemill Matcha - This Japanese-inspired cafe is known for their authentic and tasty matcha, but it’s worth a visit for even more than that. The space is beautiful and inviting, and their small plates are so tasty and satisfying! My favorites are the Matchazuke (with rice, salmon, and nori) and the Chicken Okayu (with rice porridge, nori, egg, and mushroom).

• Native Co - This cafe sources from and supports local farms for their organic ingredients to create seasonal dishes, including soups, salads, toasts, and smoothies. Most menu options are plant-based, but you can be sure the meats you order were raised without hormones or antibiotics. Some favorites of mine are: smooth lavender smoothie, native salad, and the red lentil soup!

Comment below with some of your favorite healthy cafe spots in SF!

All you need to know about Fiber!

Can you believe it is already August? Why does summer always fly by so quickly?! Well it’s not over yet, and I hope you all enjoy every minute of it. As we move into August, I am going to share some health tidbits with you about fiber and I’ll be sure to leave you with a delicious fiber-rich summer salad recipe!

In the winter months, it’s normal to crave warming foods, like soups, stews, and oatmeal. In the summer, our bodies are often telling us to choose cooling foods like smoothies, salads, and berries. This is an Ayurvedic concept, and if you want to learn more about this, check out this link!

Luckily, in the summer, fresh veggies and fruits are abundantly growing! Plus, when we add in all of these delicious veggies and fruits in our diets, we are getting an extra boost of fiber. 

What is fiber?

Fiber is the parts of plants that our bodies can’t digest or absorb. It passes through our digestive system (relatively intact) and takes with it toxins, waste, fat, and cholesterol particles. This process is incredibly important in keeping our digestion and detoxification systems working properly. There are two types of fiber: soluble and insoluble.

• Soluble fiber - This type of fiber dissolves in water to form a gel-like material. It slows down digestion and increases nutrient absorption. It can help lower cholesterol and glucose levels. 

• Insoluble fiber - This type of fiber absorbs water, which adds bulk to our stools and keeps things regular with bowel movements. 

Did you know that most Americans are only getting 10-15 grams of fiber a day eating a standard American diet? That’s about half of what is recommended for optimal health!

What are other benefits of including fiber-rich foods in our diet?

• Having optimal amounts of fiber in our diets can prevent colon cancer (by keeping our colons clean), reduce our chances of developing heart disease, lower cholesterol, reduce blood pressure and glucose levels, keep inflammation at bay, and even help with weight loss (by creating a feeling of fullness).

What are some fiber rich foods?

Most fiber-rich foods contain both soluble and insoluble fiber. Here are some of the best foods to eat if you’re trying to increase the amount of fiber in your diet:

• Whole-grains (brown rice, oats, buckwheat, farro, quinoa)

• Fruits (especially pears, apples, figs, and berries)

• Vegetables (especially avocados, carrots, avocado, and squash)

• Beans and other legumes (especially peas, black beans, and lentils)

• Nuts and seeds (especially flax seeds, chia seeds, pumpkin seeds, and almonds)

How can I increase my fiber intake?

• Start your day with a smoothie (rather than a juice) with fiber-rich fruits and veggies, like this one or this one.

• Enjoy a large salad loaded with high fiber foods (like the recipe below)

• For snacks, enjoy hummus with raw veggie sticks

• When cooking with grains, opt for whole grains rather than processed ones

Rainbow Salad (serves 4)

Ingredients

• 2 chicken breasts, roasted and sliced

• 1 summer squash, diced and roasted

• 1 cucumber, chopped

• 1 cup cherry tomatoes, sliced in half

• 2 carrots, chopped 

• ½ head of purple cabbage, chopped

• 1 avocado, diced

• ¼ cup of olive oil

• Juice from 1 lemon

• 2 tbsp apple cider vinegar

• Salt and pepper

Directions

• Whisk olive oil, lemon juice, apple cider vinegar, and salt/pepper together in a small bowl. Option: add a dash of honey to mellow out the acidity. 

• Assemble all salad ingredients in a large bowl. Toss with dressing. Serve.

• For added fiber and crunch, top with toasted almonds or a nut of your choice. 

For more summer salad inspiration, check out this link here!

Tips for Healthy Travel

Summer is here and with that means lots of vacation and travel! While travel can be amazing - it can be a time to see and reconnect with friends and family or explore a new place - it can also mean long plane rides, overindulgence, and adjusting to new schedules. That is why I have put together these travel tips to help you stay healthy this summer when traveling!

It all starts at the airport, so here are my flying travel tips for optimal health:

• Drink water! 

  • Flying dries us out - with altitude and low humidity levels within the cabin, we quickly become dehydrated. Therefore, we need to drink more water than we normally would in order to stay hydrated and to avoid headaches, fatigue, and dry skin. Pack a large empty water bottle to fill up at the airport and don’t be shy to ask your flight attendant for multiple cups of water during your flight.

• Bring a healthy meal and healthy snacks for your travel day!

  • It is incredibly challenging to find a healthy meal at the airport. Finally there are some better options (Like Napa Farms or Plant at SFO), but I think it’s always safer to pack something from home, where you know exactly which ingredients were used. Try my cucumber, red pepper, corn, and black bean salad over a handful of greens with ½ an avocado and a lime wedge - drizzle with olive oil and a pinch of sea salt. It will last for a few hours at least!

  • If you need to buy snacks at the airport, look for snacks that have 5 or fewer ingredients and are ingredients you recognize and know are minimally processed (like Epic Bars and jerkeys, RX Bars, and Go Macro bars). Better yet, back your own snacks- like energy balls, trail mix, fruit, seed crackers + hummus, Nana Joe’s granola bars, Go Raw sprouted seeds and crackers.

• Up your Vitamin C intake! 

  • Boost your immune system and fight airborne germs! I recommend taking a vitamin C supplement on your travel day and even when in a new place, where you might be around some new and different germs.

What if I am changing time zones?

Hiking in Norway!

• Do your best to adjust your circadian rhythm to the new time zone - ideally arrive in the morning and get outside into the sunlight. You may want to try taking melatonin at night (your sleep hormone) to help you fall asleep.

• Try to get some exercise before traveling and get as much movement as you can while on the plane - walk up and down the aisle every so often. Exercise in combination with natural sunlight stimulates the release of the hormone serotonin to improve mood and wakefulness.

• Stay hydrated, eat healthy, fiber-rich, plant-based foods, and avoid processed foods and sugar while traveling to keep you more regular, alert, and energized

Tips for being on “vacation mode” while staying focused on your overall health:

You shouldn’t feel like you need a vacation from your vacation :)

• Start your mornings with a healthy breakfast, full of protein, healthy fats, and fiber. This will give you the energy you need to explore and go about your day. Plus, you willmore likely make better choices at future meal times. 

• Try to eat a meal based on whole/real foods at least once a day - with lots of veggies, fruits, whole grains, good protein. Research grocery stores and healthy cafes/restaurants before you go!

• Follow the 90/10 or 80/20 rule, which means 90% (or 80%) of the time you stick with a plan of eating nourishing, nutrient-dense foods that will support your health. Then 10 % (or 20%) of the time, you can indulge and not worry about what you’re consuming. This way you can still enjoy food and culture when exploring a new place without feeling terrible. 

• Stay hydrated (bring a water bottle with you wherever you go) and try not to overdo it with the alcohol intake. When drinking, avoid those super sugary cocktails. You’ll feel so much better!

• Walk a lot!! When traveling to a new place, choose the walking route as often as possible, rather than hopping in a cab - it’ll save $, you’ll get to see more of a place that way, and you’ll be getting in movement!

For more tips, check out some of these resources below:

• https://www.thrillist.com/travel/nation/how-to-get-over-jet-lag-remedies-stretches-tips-for-long-flights

• https://www.airhelp.com/en/blog/how-to-beat-jet-lag/ 

• https://www.thehealthymaven.com/10-wellness-tips-to-revive-your-travel/ 

• https://www.culinarynutrition.com/how-to-stay-healthy-while-travelling/ 

5 Ways to Stay Healthy This Summer!

Can you believe it’s already June? May flew by way too quickly in my opinion, but I can’t complain because that means summer is here, my favorite season by far! While summers in San Francisco aren’t quite what they are on the east coast (or really anywhere else in the country), I still love them. I can access hot, sunny weather with a quick trip north, south, or east - 30 minutes and I’m somewhere beautiful and warm. Also, summer for me means lots of trips back east to see my family and friends, where I’ll get to hang at the beach, swim in pools, and get some serious doses of vitamin D!

No matter where you happen to be this summer, with this change of season, it’s a chance for us to start fresh and take a moment to reflect. While we want to feel lighter in these summer months, we are often overloaded with BBQs, work drinks, wedding weekends, summer getaways; all where we’re confronted with sugary drinks, ice cream, burgers, etc… So what can you do to stay healthy and feel great??

Here are 5 tips for staying healthy this summer!

1. Stay hydrated. In the summer months, your body loses more fluids, so it’s extra important to keep drinking water! By drinking more water, you’ll flush out toxins, improve digestion, and increase your energy. Our bodies are mostly made of water and we need adequate amounts to function optimally!

2. Eat cooling foods. Ayurvedic teaching tells us that when we’re in hot, humid weather, our body, digestive system, and mind functions best with cooling, bitter, and sweet foods. Try adding in seasonal fresh produce, like: fennel, asparagus, bitter greens, cucumbers, berries, cilantro, and watermelon. Try my healthier blueberry crisp as a guilt-free dessert :)

3. Get moving! Exercise improves mood, helps with weight loss, and can help you sleep better. This summer, try adding in more outdoor activity by swimming, running, hiking, and biking.

4. Schedule time for yourself. Summer tends to be an incredibly busy and social time of year. Keep in mind that you need time to reset, sleep, and relax. Your mind and body will thank you! On these nights, get some exercise, take care of yourself (facial, massage, meditation…), eat cleanly (provide your body with nutrient-rich foods), and avoid drinking (give your liver a rest). Make sure to actually pencil in these dates with yourself so that you make them happen.

5. Wear SPF! Protect your skin with high quality sunscreen to reduce sun damage. Check out this link for top safe sunscreen lines.

summer greens salad with massaged kale, cucumber, peas, and avocado

5 Tips for Optimal Digestion!

In today’s world, so many of us struggle with digestion. Sometimes our symptoms are obvious (stomach aches, gas, bloating), and other times our issues manifest in less noticeable ways. In the medical world, there is more and more evidence suggesting that health begins in our gut. That is why I am sharing my tips for optimal digestion, which in turn benefits our overall health.

5 Tips for Optimal Digestion:

• Drink warm water with lemon juice first thing in the morning.

  • Lemon juice helps maintain the body’s pH balance and helps detoxify the liver.

• Eat foods that are rich in probiotics (kefir, sauerkraut, kimchi, kombucha…) and/or take a quality probiotic (like this one).

  • Probiotics increase the good bacteria in your gut and help your body absorb nutrients and fight infection

• Drink water with apple cider vinegar about 15 minutes before meals.

  • Similar to lemon juice, it is pH balancing, which promotes healthier digestion.

• Eat a high-fiber diet, which means lots of vegetables, fruits, and whole grains.

  • These high-fiber foods help keep things moving through your digestive tract, while also keeping you feeling full.

• Chew your food thoroughly!

  • Digestion starts in your mouth, and by chewing thoroughly, you’re able to start breaking down the food particles, which makes the process less taxing on your stomach and small intestine. Plus, it helps you absorb more nutrients, and to slow down and enjoy your meal!

Why Should I Include Fermented Foods in my Diet?

You might be wondering why kombucha drinks seem to be everywhere; they are multiplying at your local grocery store, and they’re sold at gas stations and your corner stores. Is this just another food trend or is there really something to drinking this “magical” bubbly drink? The short answer is YES. Kombucha is just one example of fermented foods (and drinks), which provide powerful health benefits. They provide a healthy dose of probiotics, which leads to improved digestion and gut health. Most of us are lacking in a diverse microbiome due to the modern western diet, which is full of processed foods and foods grown in soil depleted of nutrients and good bacteria. By incorporating fermented foods, like sauerkraut, kimchi, kefir, yogurt, and low-sugar kombucha, we can help build up and diversify our microbiome.

What exactly does it mean for food to be fermented?

In order to ferment food, it is left to sit until the natural sugars and carbohydrates interact with bacteria, microbes, and yeast in their environment. In ancient cultures, food was fermented as a way of preserving and maintaining freshness. Now, we know that fermented foods serve many other benefits, such as allowing their nutrients to become more bioavailable. Additionally, fermented foods serve us by improving digestion, immune health, cognitive function, and reducing allergy symptoms. The plentiful probiotics improve the conditions of our gut microbiome, which is highly connected to our overall health. Be mindful about incorporating fermented foods into your diet if you have Small Intestinal Bacterial Overgrowth (SIBO) as the natural sugars in fermented foods can feed the bad bacteria.

My tips for adding fermented foods into your diet:

Many of us are now encouraged by our doctors (or by bloggers) to take a daily probiotic. While this may still be a great idea, there is so little regulation with supplements and it can be hard to find a brand you trust and feel really works. If you can get probiotics with real, whole foods daily, in my opinion, that’s the safer bet! I personally take a probiotic in the mornings and try to incorporate fermented foods a few times a week. Here’s how!

• I make my morning smoothies with kefir, which is a fermented milk product made typically from cow, goat, or sheep’s milk. This not only incorporates probiotics, but it adds richness and naturally thickens my morning smoothies. Kefir also providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotic, folate, enzymes and probiotics. I like the Forager Project Unsweetened Drinkable Cashewgurt too, which is a great dairy-free alternative. However, since kefir is a fermented milk product, many people with dairy sensitivities feel fine having it!

• I add sauerkraut (fermented cabbage) and kimchi (fermented cabbage + other veggies and spices) to my salads. Fermented cabbage is a great source of vitamin C, vitamin K, B vitamins, and iron. A brand I love is: Ozuke (you can find them in Whole Foods)

• I love having a kombucha as an afternoon treat. It is made from fermented black tea and sugar, and is rich in good bacteria. Opt for kombucha that is not loaded with added sugar as this can reduce the benefits of drinking it.

• I love starting my day with a glass of water mixed with lemon and raw apple cider (like the one from Bragg’s). Raw apple cider vinegar supports the functioning of probiotics and prebiotics in our gut.

• Organic, grass-fed, unsweetened yogurt can be a great snack or dessert, and is a great way to get some probiotics into your system! I personally love Co-Yo, which is a coconut yogurt.

Some fermented foods can be an acquired taste, but I highly recommend giving them a try!

Lunch salad with watermelon radish, smoked salmon, cucumber, sweet potatoes, and Ozuke fermented cabbage and ginger slaw

Sources and additional reading:

• https://draxe.com/fermented-foods/

• https://acupunctureinvermont.com/2017/07/fermented-foods-intestinal-health/

• https://wellnessmama.com/2245/fermented-food-benefits/

• https://ohlardy.com/benefits-of-fermented-foods/

Fats: The Good and the Bad

For so many years, I avoided eating fats, opting for low-fat options, like with yogurts and cheeses. I thought it was pretty straightforward; I didn’t want to get fat, so why would I eat fat? Well, turns out I was completely wrong, and the media and advertising world really got me there. High quality fats are actually essential for our health! We need fat for vitamin and mineral absorption and to protect our organs. High-quality fats can steady our metabolism, help keep our hormone levels balanced, nourish our skin, hair, and nails. They also support cell growth and brain function!

Now, there are still many unhealthy fats out there. Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, contribute to insulin resistance, and cause inflammation.

Healthy fats you should incorporate into your diet TODAY:

• Avocados

• Wild Salmon

• Organic, pasture raised eggs

• Coconut and coconut oil

• Extra virgin olive oil

• Whole nuts and seeds and their butters (like almond butter and tahini)

• Grass fed ghee

Sources and additional reading:

• https://www.mindbodygreen.com/0-23792/what-i-wish-everyone-knew-about-eating-fats-a-doctor-explains.html

• https://www.furtherfood.com/importance-fat-protein-for-breakfast-maintaining-blood-sugar-energy-levels/

• https://draxe.com/healthy-fats/

Breakfast! Should I Eat It?

Are you rushing out the door in the mornings? Is breakfast an afterthought? Today, we’re talking all things breakfast! That means: what kinds of food you should eat to fuel you for the day, what are quick and easy ways to enjoy nourishing breakfasts, and whether or not breakfast is for you!

Why Should I Eat Breakfast in the Mornings?

Once you wake up and get going in the morning, your body needs fuel to have energy throughout the day and to repair and rebuild tissues and cells. By eating a high-quality breakfast, you’re setting yourself up for success by helping to rev up your metabolism, reduce hunger, and prevent blood sugar imbalances. Plus, you’re more likely to stick with healthier eating habits throughout the day.

Now, sometimes it’s okay, even helpful, to skip breakfast in order to give your digestive system a rest. However, many people skip breakfast for the wrong reasons, like being too tired, wanting to avoid calories, rushing to work.... However, not having breakfast can lead to fatigue, intense cravings, and binging on unhealthy snacks later in the day.

Finally, we’re all our own unique selves and therefore our needs differ. My advice is: listen to your body. If you feel hungry or low-energy in the mornings, don’t try to avoid or mask these signs by grabbing a coffee first thing. Rather, nourish yourself with nutrients in the form of high-quality proteins, fats, and complex (fiber-rich) carbs to give your body what it needs to function optimally.

What Should I Even be Eating for Breakfast?

So many breakfast foods out there have sugar hiding in them, like yogurts, granolas, oatmeals, jams, store-bought breads, etc... All of this sugar spikes blood sugar levels (so we’re feeling hungry a couple hours later), and can lead to long-term conditions like inflammation, weight gain, and diabetes.

What should you eat instead? High quality proteins (pasture raised eggs, quinoa, nut butters), high quality fats (avocados, smoked salmon, coconut oil), leafy green vegetables (spinach, kale, chard), and complex carbohydrates (fruits, sweet potatoes, beans, rolled oats). I know there’s been a lot of talk about eggs and whether or not they increase our chances of heart disease - check out my blog, where I address this topic in detail!

What’s Quick, Easy, and Nourishing?

I personally love smoothies as they are a quick and a great nutrient-dense option. Try adding berries (high in antioxidants, low in sugar), nut butters, spinach, and avocado for a powerhouse combination. When I have time, I’ll saute spinach and scramble or fry some eggs in coconut oil. It really only takes a few minutes! Also, I almost always have leftover roasted sweet potatoes (a fiber-rich, complex carb) saved in the fridge that I’ll add to the pan as well.

Sources and additional reading:

• https://draxe.com/skipping-breakfast/

• https://www.parsleyhealth.com/blog/healthy-breakfast-guide-plus-easy-breakfast-recipes/

• https://healthfully.com/511962-five-reasons-why-you-should-eat-breakfast.html