Breakfast on a work day: I tended not to eat breakfast at all, because I felt in a hurry to get out of the house. Now I prepare my cold oats at the beginning of the week. Oats, water, yoghurt, banana's and blue berries. Mix and put in the fridge. Ready to take out and eat on the bus the next morning! It is great to have a healthy breakfast without even needing to think about it!
Weekend breakfast: I love treating myself to a nice brunch in the weekend. An avocado toast with a sunny egg. Or perhaps dark bread, cream cheese, salmon and tomato…. Mmmm delicious!
On other days I have porridge. Sometimes nuts and banana. Sometimes egg.
My productivity and energy is not noticeably different on those days I eat, or don't.
Eat low sugar, complex grains and high protein. Like fruits, oatmeal (regular), whole grain cereal or bread, low fat regular yogurt, eggs, nuts, but butter, smoked salmon.
Go ahead and Google it and you’ll get the long answer 🙂
With a little bit of caffeine, and MCT oil you’ll be sustained throughout the day.
As far as eating, you have a wide variety of options. Look for protein and fiber for breakfast, such as eggs and fruit, or veggies. I like 2 scrambled eggs mixed with spinach, sun dried tomatoes and italian seasonings (basil and oregano…), with a side of strawberries or blackberries. Another go-to for me is a slice of toasted Aunt Millies oatmeal bread (from any grocery store) with smashed avocado smeared across it topped with scrambled eggs, and a side of fruit. If you need a meal that goes with you, I recommend smoothies. Start with a green base, like spinach, and add any complementary fruits, a bit or water, yogurt or milk, and chia or flax seeds.
Don't drink too much coffee with breakfast and instead pace out your caffeine throughout the morning.
Make actual time to eat and make breakfast. It'll really make the experience worthwhile.
If you're curious for the family recipe, its relatively simple; it consists of:
A sweet base
-> like Pinapple
And, as mother says, "any fruit and veggetable you find in the refrigerator":
-> like Apples
-> Passion fruit
(Whatever you think may taste good)
… usualy, to fix it, we put the "sweet base" in the mixer (and mix it) until the fruits become "liquid". Then, are added the other veggies, bit by bit, and mix until becomes homogenious.
Lastly, we use clean dish cloth to filter the juice on to a jar.
With that done … TaDah ^.^ … the "Sucão" (family detox juice) is ready.
Hope it was helpful.
I do like to have a piece of fruit. Other than that I honestly enjoy a piece of toast best of all! Not sure that would be as healthy.
Long answer: I highly recommend at least half a bottle of water as soon as you wake up in the morning. This acts as a good jumpstart for your metabolism and replenishes a good portion of hydration that you loose while you sleep; which lessens the early morning sluggish feeling and promotes your body’s need for food, greatly benefits your health (especially if you’re trying to lose weight) and improves your mood.
For food, I also highly recommend eating something that takes very little time to prepare, make, eat and clean. The benefit of this is that you will have more time for other activities that are apart of morning routine and if you’re running late to school or work you have time to make something health an full of natural energy. Which reduces stress levels and the probability that you would skip breakfast. An example of this could be a breakfast shake; 2-3 bananas, peanut butter (chunky or smooth), ice, and about 1/2-1 cup of milk (any kind of milk works). Throw it all into a blender and blend for about 1-2 minutes at most. I personally drink this very shake at least once a day and the benefits are endless. Now, don’t forget to be creative with what you make for breakfast eating the same thing everyday is ok, but it gets boring after a while. So, switch it up a little every now and then; you can make something new or you could add or swap something from the meal. Going back to the example above, when I feel like I want something a little different or a little more to eat I add one scope of chocolate whey or casein protein powder.
The results from your improved health, time saved, increased natural energy and focus combined with reduced stress will greatly improve your mood. Which will, in turn, make you exceptionally more inclined to remain productive in both the near and far future.