- 1 DO YOU WANT TO KNOW HOW A HEALTHY BREAKFAST SHOULD BE COMPOSED?
- 1.1 DRINK SHAKER (COMPONENT # 1) FOR A HEALTHY BREAKFAST: PROPERTY OF EACH SEED
- 1.2 HEALTHY BREAKFAST: WHY USE FLAX SEEDS
- 1.3 HEALTHY BREAKFAST: WHY USE PUMPKIN SEEDS
- 1.4 HEALTHY BREAKFAST: WHY USE SUNFLOWER SEEDS
- 1.5 HEALTHY BREAKFAST: WHY USE CHIA SEEDS
- 1.6 DRINK SHAKER (COMPONENT #1) FOR A HEALTHY BREAKFAST: HOW TO PREPARE IT
- 1.7 ADDITIONAL TIPS
- 1.8 CONCLUSIONS
DO YOU WANT TO KNOW HOW A HEALTHY BREAKFAST SHOULD BE COMPOSED?
A healthy breakfast can be developed through two components simple and quick primaries:
Component #1 Drink (shaker)
For simplicity we put everything that matters most into one easy-to-prepare, quick-to-use form: one shaker. That is a drink composed of a liquid part plus a solid part (chopped). Everything is mixed and shaken.
This special drink actually includes many essential nutrients and micronutrients to get off on the right foot in the morning. It provides you with energy mainly from healthy fats. It contains almost no carbohydrates, which is why it allows you to lose weight following the wave of nocturnal consumption of glycogen.
The concept of night consumption of glycogen and how to follow the "wave" can help you lose weight automatically you can find it explained in the article "What to eat for breakfast to lose weight: 7 common mistakes based on a survey of blog members".
If you have no particular need to lose weight, then add component number 2 of the healthy breakfast ...
Component #2 Integral Carbohydrates
This component includes a greater share of carbohydrates that give you more energy and taste satisfaction. But if you want to do a period dedicated to weight loss (excess fat) eliminates the 2 component and leave the 1 component, which is to say the drink I am presenting to you shortly.
Some examples of the 2 number component are shown below. It is basically one or two slices of beautiful integral bread (the one you see in the first photo also has walnuts inside) with one spread on top vegan cream (hazelnuts or other) or a jam without sugar *.
*Beware of sugar-free jams because they often contain concentrated apple juice, which tends to make you fat because it is particularly rich in fructose. Certainly even the jam itself contains fructose, but in the dose of a spoon a day does not affect virtually in any way on the body weight.
The additional presence of concentrated apple juice adds further fructose to the jam. This is best avoided otherwise efforts to become or remain thin would be easily thwarted.
Instead of bread (or alternating with wholemeal bread) you can also opt for some sweet without sugar always prepared with semi-integrated flours. A slice of cake or 2-3 whole wheat biscuits (be careful they are without agave syrup! Rich in fructose it is a rip-off for both health and body weight).
Well, now I have to beg you to wipe the smudges of saliva that have wet the screen of your tablet? because we pass to examine in detail the Component #1 Drink (shaker).
DRINK SHAKER (COMPONENT # 1) FOR A HEALTHY BREAKFAST: PROPERTY OF EACH SEED
The drink I'm going to show you shortly has a high satiating power. So it is usually enough to satisfy theappetite and to give you theenergy what you need for the mental and physical commitments of the morning. However you always have to listen to your body. If this is not enough for you then add also the 2 number component shown above.
The basic ingredient of this drink is i semi.
Here I already seem to hear that little voice ...
"the seeds!? but the seeds are very caloric! they are fat".
Always remember the rule that it's not fats that make you fat but sugars (and carbohydrates in general).
With this rule well printed in the head, know that i good fats like those contained in the seeds help you lose weight to the extent of 30-50g a day, to keep the heart healthy and give you energy.
Also consider that the seeds are also a food protein, rich in amino acids which help maintain muscle mass (which has a default calorie burning effect). Protein also stimulates the use of energy reserves, including storage fats, and has a satiating effect greater than carbohydrates and fats.
Furthermore, in the seeds we have ... a good supply of minerals, fat-soluble vitamins, phytic acid to action cancer. They also contain carbohydrates combined with many fibers! all of these fibers contribute to the satiety effect and blood sugar control.
Here is a good quartet of semi that I propose for your healthy breakfast. There are also ready-made solutions in the form of shredded seed mixes, but there are a couple of aspects to consider:
- The country of origin of each seed is sometimes not clear (= China risk!)
- Vitamins in pre-shredded seeds they tend to oxidize and fats tend to go rancid over time
So it would be better to choose packages of organic seeds of Italian origin. Then chop them yourself at home (then I'll explain how it's done).
In order we have ...
HEALTHY BREAKFAST: WHY USE FLAX SEEDS
Flax seeds have significant health benefits. Take them daily in one form or another it is a great way to make one's diet more healthy and protective.
The way to use them that I show you here is one of the quickest and most pleasant way to make your daily supply of flax seeds. Here are some of their major benefits:
- Improvement of the digestion1 (both diarrhea and constipation)
- Risk reduction of cardio-circulatory problems2
- Risk reduction of diabetes3 of type 2
- Risk reduction of cancer (in women4 and in men5).
Special notes: those suffering from thyroid problems should avoid consuming large quantities of flaxseed due to their content of certain glycosides6. In healthy individuals they are normally well tolerated up to 50g per day of flaxseed.
HEALTHY BREAKFAST: WHY USE PUMPKIN SEEDS
Pumpkin seeds ... these seeds should also be included in a healthy breakfast because they give special protection, especially to boys. Indeed:
- They help the prostate health7,8 (and also of the bladder9)
- They give natural protection against certain types of cancer (also in women10,11)
- They are rich in specifics antioxidants12
- They protect heart health and reduce hypertension13
- Increase the good cholesterol14 (HDL)
- Reduce sugars15 in the blood
- Reduce the risk of diabetes16 of type 2 (also due to the richness of magnesium17)
- Fertility increases in men (sperm quality18 in relation to the richness of zinc)
As you can see, these seeds are exceptional. The benefits would not even end here: they can also help the good night's sleep and they are rich in a wide range of minerals and trace elements. Fiber and protein are also abundant.
As you may have noticed, they have a particularly protective aspect for themale reproductive system. If you are a boy it is better to put the pumpkin seeds in your daily diet.
If you can, insert these seeds right into the healthy breakfast in the morning when the body is at its maximum assimilative capacity after an overnight fast.
HEALTHY BREAKFAST: WHY USE SUNFLOWER SEEDS
Sunflower seeds have a broad-spectrum protective effect.
Reduce the cardio-circulatory risk also in relation toanti-inflammatory effect mediated by the gamma-tocopherol content19 and for the antioxidant effect of Vitamin E20 in synergy with the fatty acid content.
In other words, sunflower seeds they are good for the heart thanks to the synergy of different components that each develop a beneficial action, and which together contribute to the final action on the whole organism.
There is an anti-inflammatory effect, there is an antioxidant effect and there is a balancing effect on the sugar and fat metabolism which is good for the whole cardio circulatory system. Furthermore, sunflower seeds also express the following effects:
- Protection antitumor21
- Support the thyroid function (thanks to the natural content of selenium)
- Help reduce anxiety, depression and effects of stress (thanks to the magnesium content)
- Anti-diabetic effect (again thanks to magnesium22 )
- Aesthetic effect on skin beauty23 and hair (thanks to vitamin E and fatty acids)
Sunflower seeds also have their broad and specific spectrum of minerals, trace elements, vitamins and other protective elements that together with their fibers make them very suitable for creating a truly healthy breakfast.
HEALTHY BREAKFAST: BECAUSE' USE THE CHIA SEEDS
Chia seeds are particularly rich in antioxidants24,25, which in the seed have the function of protecting fatty acids avoiding rancidity.
These antioxidants are an added benefit to health.
Are also rich in fiber26 which absorb water to increase their weight of 10-12 times. This effect produces a feeling of satiety that lasts a long time and reduces the glycemic load of the component number 2 (based on carbohydrates).
A study tested the effectiveness of chia seeds in sports as well27, highlighting their ability to support prolonged physical efforts taken before the competition.
Furthermore, the chia seeds also reduce the craving for dessert which sometimes occurs after meals.
DRINK SHAKER (COMPONENT #1) FOR A HEALTHY BREAKFAST: HOW TO PREPARE IT
After reviewing the properties of each seed, we now see how to prepare the super drink based on seeds which serves as the foundation for a healthy breakfast.
Here is the summary of the seeds we use in this super drink: flaxseed, pumpkin seeds, sunflower seeds and chia seeds.
To shred the seeds you will need to use a coffee grinder, or I suggest you get yourself an exceptional tool: the Nutribullet. You can find it on Amazon. It's a mixer special equipped with two containers, two blades (one for vegetables and fruit and another for the seeds), easy to clean, safe and at a very affordable price.
As a general guideline it will be fine to use half a tablespoon of each seed. Place half a tablespoon of each seed in your blender (or coffee grinder). Then follow the instructions of the blender or coffee grinder to shred the seeds safely.
... The result should be something like this ...
So now all that remains is to use the Nutribullet container you see in the picture below or an ordinary container to combine the mix of seeds you've just made with vegetable milk.
In my proposal, vegetable milk, as I use it too, is composed of 50% of almond milk (Full-bodied, gluten free, rich in good fats and a little protein) and dal 50% of oat milk which is almost gluten-free and gives a slightly sweeter taste to the whole.
You have to experiment to understand what texture you like best for this drink. If you like it thicker you will use less milk, if you like more liquid you will increase the volume of milk. In general the suitable quantity is the one shown in the picture (below) which corresponds to about 250-300ml total, so 125-150ml of almond milk + 125-150ml of oat milk.
Another great addition to your morning shaken drink could be some fruit. Mostly blueberries or other berries. In this case the fruit should be added last to the drink which you can then eat with the spoon. Or if you have the Nutribullet you can blend the fruit using the special blades, mix everything, then drink it.
Ok, now let's briefly pull the strings of this whole article dedicated to healthy breakfast.
Il seed based drink and vegetable milk I presented here is a quick, simple and effective way to take all the healthiest nutrients and micronutrients you need to face your day with full energy. It's a food not a beverage in the strict sense.
This drink should be enough to give you satiety and taste. Listen to what your body tells you ...
If you wish you can still add some healthy carbohydrates among those I have indicated: wholemeal bread with a little jam or some biscuits, always whole and without sugar added.
If you don't have them available yet, hurry up and get all the ingredients you need to start using this healthy breakfast as soon as possible, maybe tomorrow morning. You will see that you can feel profound benefits and you will never want to go back to the old version of cappuccino and croissants, which after half an hour make you hungry again?
After experimenting tell me what you think commenting here at the bottom of the article. If you already know and use the seeds in various forms let me know how you use them and how you find yourself with this food!
See you soon,
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MEDICAL AND LEGAL DISCLAIMER:
The information provided by the manuelcasadei.com website is not intended to diagnose, treat and prevent any discomfort or disease. The user of this website is always responsible for his health and Manuel Casadei encourages you to follow these advice with the approval and supervision of a trusted doctor and disclaims any responsibility for actions taken following what is written in these pages.
Images: Google Images.