Rising and Dining – A healthy diet should begin with a solid breakfast

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My dad phoned me this morning to tell me that recently he doesn’t feel so well and gets dizzy quiet often and would like to know what he needs to eat as he feels that he doesn’t eat well and neglects his health. My dad, lives in a different country to his three kids, it’s not easy as he is nearly 70, but I must say he is such an inspiration to me. He has been through so many ups and downs in his life but always keeps his head up and looks out for his kids’ best interests. So this was a perfect opportunity for me to help. First thing I asked was: What are you having for breakfast? And guess what he said??? “Nothing really!!” A coffee and sometimes an apple or a piece of white bread with cheese. As you can imagine I was petrified to hear that. As you have probably guessed, my dad is not alone. In the rush to get the kids to school or ourselves to work, plenty of us skip breakfast altogether.

Eating within two hours of waking can make a difference in the way you metabolize glucose, or blood sugar, all day. Your glucose level rises every time you eat, and your pancreas produces insulin to shuttle the glucose into your cells, where it’s used for energy. Research is finding that keeping glucose and insulin in the right balance has important effects on metabolism and health.

If you don’t bother with breakfast, though, the prolonged fasting might lead to a bigger than normal boost in hunger s, encouraging you to overeat at your next meal and leading to spikes and dips in glucose. Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no petrol!

Research involving adults and children has indicated that breakfast might enhance memory, attention, and the speed of processing information, reasoning, creativity, learning, and verbal abilities.

Breakfast can be good for your waistline too

Research shows those who eat breakfast are less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip breakfast, you’re more likely to reach for high sugar and fatty snacks mid-morning which probably won’t keep you full until lunch, despite a hefty calorie count. But of course that what you eat is important, if you’re trying to drop a few kilos, sitting down to a healthy, high-fibre breakfast could be the key to success. One reason may be that high-fibre foods fill you up on fewer calories. Fibre also slows the digestive process, which in turn wards off hunger spikes later.

You should aim to eat a solid breakfast topped with fruit, 1 tbsp of flaxseed, 1 tbsp of oat bran meal and include one of the following:

  • Low sugar granola with low-sugar yogurts (don’t head to the fat free yogurts as they are full of sugar to compensate for the luck of healthy fat).
  • Porridge, made of rolled oats or steal-cut and almonds milk.
  • 2 eggs any way you like with some fresh vegetables

With my dad’s health (all his tests and check-ups are perfect, thank goodness!) it is also have to do with the fact that he doesn’t eat often enough and doesn’t have healthy snacks in between main meals. He also hardly drinks water! But more about those subjects in the next few days.

And now back to me and my RESET plan.

So today at lunch time I really didn’t fancy Salad Niçoise, it was much too cold and I needed something warm and comforting so I made the Thai cauliflower rice, it was so yummy that I actually had it again for dinner, this time topped with the slow cook chicken breast. I have prepared the green Thai chicken but will have it tomorrow instead – I love having it all ready, waiting to be thrown together when needed!

Thai coconut (cauliflower) rice      FullSizeRender (3)

Serves 4

Ingredients

  • 1 big cauliflower
  • 1 tbsp toasted sesame oil
  • 1 tbsp coconut oil
  • 1 shallots, finely chopped
  • 1 yellow pepper, diced
  • 1 red pepper, diced
  • 2 carrots, julienned or grated
  • 1 tsp fresh ginger, finely chopped
  • 4 garlic cloves, minced
  • 1 chilli, chopped
  • 2 cups coconut milk
  • 5 spring onions, chopped
  • 1 cup cashews, coarsely chopped
  • 1bunch of coriander, chopped
  • salt and black pepper to taste

Method

  • In a food processor or slicer, chop the cauliflower until it is as small as rice.  IMG_9694 (2)
  • In a large sauté pan, heat the coconut and sesame oils, add the shallots, peppers, carrots, ginger, garlic and chilli and sauté on medium high heat for about 10 minutes.IMG_9697 (3)
  • Add the cauliflower rice and coconut milk and cook until nearly all milk is absorbed. Remove from the heat.
  • Add the chopped coriander, spring onions and cashews and serve.

This should last about 4-5 days in the fridge.

Lots of love and health

Karin

Two Healthy Cookies

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