Fitness Guide

10 tips to revolutionize your breakfast

The few times you have breakfast in the morning, you always feel a big craving or a real pump in the late morning. So, you are always surprised when people tell you that breakfast is the most important meal of the day and that it is really beneficial for your health… Are you sure you have very little – had breakfast the only mornings you did? Without a doubt, you must ignore how to properly compose and balance it… Here are 10 tips to revolutionize your breakfast so that you can finally enjoy it!

1/ Drink one glass of lemon water on an empty stomach

Some health experts recommend drinking a glass of lemon water on an empty stomach before having breakfast . It is to lemon juice that we owe all the benefits of this health tip. Know that it allows:

  • eliminate waste and toxins from the body,
  • stimulate the liver to produce bile and promote digestion,
  • stimulate the immune system,
  • to cleanse the skin,
  • to hydrate the lymphatic system,
  • to boost morale.

In order to take advantage of all these benefits as soon as you wake up, squeeze half a fresh lemon (untreated) in a glass of lukewarm water (not cold) every morning before drinking it and consuming your breakfast.

 

2/ Take the time to eat

Breakfast is fine. You still have to take the time to eat your breakfast . Like any meal, a breakfast swallowed too quickly disrupts digestion. It causes feelings of heaviness in the morning and can, over time, cause digestive disorders such as constipation.

Your breakfast should last at least 20 minutes each morning. It’s a bit of a race against time; you don’t have enough time to consume it? Prefer to put it aside and enjoy it, always in 20 minutes minimum, a little later in the morning.

3/ Drink a fresh fruit juice

Need we remind you that store-bought fruit juices are not as healthy as is often claimed? Sterilized or pasteurized fruit juices neutralize the vitamin C present in them. However, vitamin C is the main benefit of fruit juices since it stimulates the body and provides energy to the body. Add to this that some commercial fruit juices are unnecessarily enriched with sugar…

 

4/ Opt for plants

Even if you consume milk and dairy products of animal origin, go plant- based ! Use almond, soy, hazelnut, spelled milk (…) for your café au lait or your bowl of muesli. Replace your traditional yogurts with plant-based alternatives to soy. Also consider oilseeds, grains and seeds, dear to plant-based cuisine, to add to your porridge or homemade oatmeal bars. On the one hand, you will vary the flavors of your breakfast and therefore increase the pleasure of consuming it; secondly, you will also benefit from the benefits specific to plants (high protein, fiber, lactose-free, cholesterol-free, etc.).

5/ Prefer homemade

The breakfast bread, brioche or loaves you buy at the supermarket? Make them yourself at home ! Without them being too long or complicated to make, you can adapt their recipes to your taste by substituting/rebalancing the quantities of fat or sugar to be added (often generous and useless, there too).

Do you lack time during the week? Make them over the weekend and store them in the freezer or in a dry place away from heat and humidity until ready to eat. As for recipes, try, for example, a brioche with chocolate chips without butter , light bread rolls with low-fat raisins or wholemeal bread with rye flour .

 

6/ Bet on the bowl cake

The bowl cake , you know? It has been trending in recent months; adopt it for your breakfast. It is a mixture of cereal, milk, egg and a little yeast cooked in a bowl in the microwave in just a few minutes. Here too, it’s a question of varying your first meal of the day by eating foods that you weren’t used to eating until then…

The recipe for a traditional bowl cake? You need :

  • 40g rolled oats,
  • 3 tbsp. tablespoons of milk of your choice,
  • 1 egg,
  • 1 C. teaspoon of sugar or honey,
  • 2 or 3 squares of grated chocolate,
  • 1 C. baking powder,
  • Choice of cleaned/chopped fresh fruit.

In a microwave-safe bowl, mix the rolled oats, egg, milk, sugar and baking powder until smooth.

Add the grated chocolate and stir again.

Place the bowl in the microwave and cook for 2-3 minutes on full power.

At the end of cooking, take the bowl out of the microwave and let it cool for a few minutes.

Unmold the bowl cake on a plate, decorate it with the fresh fruit and enjoy!

7/ Opt for wholemeal bread

In general, prefer wholemeal bread to white bread . Why ? Because wholemeal bread provides more fiber, which makes it more satiating and more slowly assimilated by the body, but also more minerals and vitamins (contained in the wheat envelope)… and this, without it being higher in calories than white bread (wholemeal bread and white bread have the same number of calories for equal weight, i.e. around 270 calories per 100g).

 

8/ Diversify your breakfast

As said above, vary the foods you traditionally eat for breakfast. Your baguette slices buttered and spread with fruit jam? Replace them with plain rusks, slices of cereal bread, slices of homemade brioche or a croissant bought from your baker, for example. Your eternal bowl of milk cereal? Substitute it with a bowl of organic muesli (with yoghurt or cottage cheese), a bowl of porridge or homemade rice pudding or a bowl cake, for example. The more you diversify your breakfast, the more you will enjoy it every morning.

9/ Do not zap but delay your breakfast

If you wake up and aren’t hungry, try breakfast anyway. Often the appetite comes with eating. Without your breakfast being copious, consume it for example, with your hot drink, an unsweetened yogurt, a handful of dried fruits (almonds, walnuts, hazelnuts, etc.) and a banana. In cases where you really can’t swallow anything, don’t skip your breakfast; prefer to consume it later in the morning ! Are you going to work? Take the foods mentioned above with you, using an insulated bag, and take a break from your work, around 9:30-10 a.m., to take the time to eat them.

 

10/ Adopt the salty breakfast

You are a real sweet tooth; Do you think a good breakfast has to be sweet? Not necessarily ! Breakfast can also be made up of various savory ingredients without it being less complete or balanced… On the contrary, all those who have adopted it experience less cravings at the end of the morning (because it has the advantage of be more satiating than a traditional sweet breakfast consisting of white bread, butter and fruit jam quickly assimilated by the body).

So don’t wait to test the salty breakfast at least once . Eat, for example, a slice of wholemeal bread, oilseed puree (almond, sesame, hazelnut, etc.), a few raw vegetables (carrot sticks, cucumber, pink radishes, etc.), a portion of meat or fish ( turkey breast, ham, smoked salmon, etc. or an egg (boiled, soft-boiled, fried, etc.), half an avocado and a few cooked legumes (lentils, chickpeas, kidney beans, etc.). Add to that a hot drink and a dairy product (yogurt, cheese, etc.) and you’re done!

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