It has been argued that breakfast is the most important meal. In my experience, the conclusion seems to be dependent on the specific energy and nutrient needs of the person. If you turn into a raging psychopath or faint from the lack of energy in the morning because you missed your first feeding then you know where you stand. (No need to get hangry!)
To be ageless — to look and feel vibrant and energized — you need to fuel up appropriately. Think topping-off with the premium stuff! (You’re a timeless sports car like the Porsche Spyder – oh that’s nice…)
So what is an ideal breakfast for an ageless lifestyle?
A perfect breakfast is one that boosts and sustains your energy until the next meal. It helps your brain wake up relieving you of any fog or slowness from the sleep-fasting you just endured. It gives you nutrients for optimum health which means having clean pipes, glowing skin, and a general radiance about you!
A person needs a certain amount of carbohydrate, protein, and fat at each meal. Each person has their own proper ratio of what they should be consuming. Some may function best with more fat and protein in their diet, while others need less and prefer fruits and vegetables for their nutrient needs.
Once you know your ideal ratio then go about fulfilling those macro-nutrient needs with foods that support an ageless way of being. That is, foods that help boost brain power, improve digestive process, support immune system, and any other health concern you wish to bolster. For example you may want to eat walnuts to help with hair fullness and shine! (Just sayin’!)
Here is a list of ten foods you may want to eat for breakfast and why…
Bananas are a good source of carbohydrates giving you immediate and lasting energy. It’s rich in vitamins, flavonoids, and antioxidants that help prevent cancer and age-related diseases. Abundant in potassium, it aids in having a healthy heart. Rich in fiber, it helps to move waste and toxins out of your system. Bananas also has the amino acid tryptophan which may help with mood and mental activity.
Organic wild blueberries are filled with vitamins, antioxidants, and phytonutrients. In particular, the phytonutrients inherent in blueberries help stave off cancer and age-related diseases. Studies have shown that blueberries protect against age-related deficits in memory and cognitive function.
The vitamin C and antioxidants in blueberries aid in everything from fighting off a cold, supporting immune health, counteracting free-radical damage, to helping your eyes, hair and skin to be their healthiest. It’s good to mention that organic cultivated blueberries have about half the antioxidants of organic wild blueberries.
Butter is rich in vitamins, minerals (including iodine), and fatty acids that help boost your immune system and promote good health. Grass-fed butter has conjugated linoleic acid, a compound that helps fight cancer and aids your body in storing muscle rather than fat. (Woot woot!)
Butter has good cholesterol which helps with brain, intestinal, and nervous system function. Only present in raw butter and cream, a benefit called the Wulzen Factor helps in preventing arthritis and joint stiffness.
4. Coconut oil
Coconut oil is bar-none one of the best ways to boost your immune system. When you ingest coconut oil you are providing your body with essential nutrients such as a healthy source of saturated fat and lauric acid, the most important essential fatty acid in building and maintaining a healthy immune system.
When your immune system is functioning optimally, it shows in your physical well-being and over-all appearance such as in the texture of your skin, hair, and even in the smell of your breath.
Eggs have cholesterol, but studies have shown they almost do nothing to raise your cholesterol. With out a doubt egg whites are a great source of protein, but even better, egg yolks have amino acids (tryptophan and tyrosine) and potent antioxidants (lutein and zeaxathin) that prevent cardiovascular disease, cancer, and age-related sicknesses. The amino acids also help regulate mood, alertness, and brain activity.
All eggs are not created equal and studies have shown that although eggs in general are good for you, organic pasture-raised eggs are better. They have less fat, cholesterol, 2x more omega-3 fatty acids, 3x more vitamin E, and 7x more beta carotene. Ideally, organic pasture-raised eggs would be consumed raw to derive the most nutrients, but cooking eggs with a runny yolk is the next best thing.
6. Green tea
Green tea is high in antioxidants and flavinoids which help prevent cancer and age-related diseases. Several studies have found the particular antioxidants found in green tea helps to improve fat oxidation and prevent obesity, regulating fat metabolism. Green tea also helps in increasing exercise performance.
All green tea is not the same. Although green tea is the least processed tea, inferior quality teas may be oxidized and contaminated with fluoride, lead, and aluminum. Also, tea bags in general can be made with plastics or paper that have been treated with chemicals that are not good for you. To assure you’re drinking the best green tea or any type of tea, choose organic loose tea or matcha tea (powdered tea). Your green tea should be bright green.
Kefir made from grass-fed cows is a great source of good-gut bacteria (probiotics) which improves the digestive system, gene health, and bolsters the immune system. Probiotics can aid in weight management with its healthy fat satiating your appetite.
Kefir is a great source of vitamins and electrolytes helping you to be healthy and hydrated promoting good skin, a healthy nervous system, and providing immediate energy to start your day.
8. Maple syrup
Having a healthy liver contributes to your over-all health as the liver has many functions such as storing energy, regulating blood, and the production of amino acids — the building blocks of proteins to help your body heal and rebuild itself. Maple syrup also has antioxidants to fight free-radical damage.
But of course, don’t over-do any sugar substance as excess sugar can actually cause aging through the process of glycation, where glucose binds with proteins creating Advance Glycation End-products. Not to mention, lots of fructose is bad for your heart and waistline.
Top 3 nuts to eat are organic raw almonds, walnuts, and pecans. Raw nuts contain the ‘good’ fats — polyunsaturated and monounsaturated fats — which promote healthy cholesterol levels.
Raw almonds are a good source of vitamin E, magnesium, potassium, iron, calcium, phosphorous, protein, and fiber. Walnuts contain unique and powerful antioxidants not found in many foods that may decrease cardiovascular risk, liver damage, and reduce inflammation.
Consuming high-antioxidant foods like walnuts “can decrease the enhanced vulnerability to oxidative stress that occurs in aging,” “increase health span,” and also “enhance cognitive and motor function in aging.”
Walnuts are also rich in vitamin E, biotin, and copper which may help with hair health, texture, and shine. Pecans are a good source of vitamins, minerals, and antioxidants that promote cell, heart, and brain health. A study found eating a handful of pecans may protect your nervous system by preventing age-related motor neuron degeneration.
Top 3 seeds to eat are chia, flax, and pumpkin seeds. Chia is a good source of protein, fat, and fiber. Flax seed is rich in fiber, omega-3 fatty acids, and lignan which may prevent certain cancers.
Pumpkin seeds are a great source of magnesium and zinc for heart, immune, and cell health. Pumpkin seeds has anti-inflammatory and anti-diabetic effects. Pumpkin seeds, especially when mixed with flax seeds may give more benefits to your heart and liver health.
Bonus – Here are 3 recipes for a quick breakfast!
Kefir parfait: 1 cup kefir, 1/2 banana, 10 blueberries, a handful of nuts and seeds, and 1 tbs of maple syrup
2 soft-boiled eggs and bullet-proof tea: boil water with 2 eggs, once water starts boiling set your timer for 2-3 minutes for a runny yolk, then make 1 cup black tea, add 1 tbs coconut oil, and 1 tbs butter blend or stir and enjoy! (I haven’t tried with green tea, but this is my tea every morning! I drink plain green tea or green matcha tea in the afternoon.)
and my breakfast which takes a little prep…
Paleo pancakes with eggs and berries: 1 cup almond meal, 1 cup flax-seed meal, 1 cup gluten-free flour, 1 tbs cinnamon, 1 cup walnuts, 2 bananas, and mix with 2-3 cups of water depending on how thick you like your pancakes. This makes about 10-12 pancakes which I store in a sealed container in the fridge.
Each morning I toast 1 pancake and top it with 2 eggs over-easy, a handful of blueberries, and maple syrup with my bullet-proof tea.
Try these foods for breakfast and enjoy good health and vibrant energy!
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If you need help putting together a healthy living & eating plan together, check out my life-coaching services.
Green tea: http://articles.mercola.com/sites/articles/archive/2008/07/24/green-tea-protects-against-heart-disease.aspx
Plastics in Tea: http://articles.mercola.com/sites/articles/archive/2013/04/24/tea-bags.aspx
Kefir & almonds: http://articles.mercola.com/sites/articles/archive/2011/09/10/top-ten-best-superfoods.aspx
Pumpkin seeds: http://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx