Mornings are a sacred time to do the things that are most important to you and won’t be interrupted by the demands of daily life. Success comes from a morning routine of enriching practices that set a positive tone for the day. Do you envision yourself being healthy, happy, energetic and fulfilled? I do, and I strive to create this reality. Sometimes I succeed and sometimes I fail, but I keep trying no matter what. One thing that I have been able to maintain as a constant in my morning practice is an enriching, nourishing and satisfying breakfast.
Years ago, I would start the day with a cup of coffee on the go and wouldn’t bother with eating anything. I used to tell myself, “I’m just not hungry in the morning.” Fasting can be okay for some in the morning, but I wasn’t fasting. I was having coffee for breakfast. Would you believe I used to spike my coffee with flavored creamers too? By lunchtime I would be ravenous. My blood sugar would skyrocket so high that an unavoidable crash would bring on dizziness, shaking and massive confusion. I finally started to connect the dots and realized the harm I was doing to myself.
I have spent decades transitioning into a healthier start of the day. I haven’t nailed it yet, and have goals for what a perfect morning looks like for me. I have successfully conquered breakfast. I have gone through many trials and tribulations on this quest to find the right way to start my day. Oatmeal was one of the falsest tests I endured. We’ve all heard the ads about heart healthy grains and I was duped into thinking a bowl of oatmeal with a pad of butter, drizzled in honey and topped with a handful of raisins and nuts was a smart way to start the day. Ironically, this set me up for failure just about as much as the coffee breakfast did. Spoiler alert, oatmeal is not that different from having a doughnut. It’s a little different, but not by much. Just like a muffin is not that far off from cake. Or even a piece of toast with jam is not that far off from a cookie.
I travelled to Tokyo once and while I was there, I ordered room service for breakfast. I’m always curious about how other cultures eat and I do adhere to the time old tradition of “When in Rome, Do as the Romans.” I didn’t hesitate when I saw the option of a traditional Japanese breakfast on the menu. This sure was different from the sugar and flour laden American style breakfast I was used to in hotels. What a surprise it was to receive a tray with about 10 different compartments of foods I barely recognized. I was offered a broth, a piece of fish, rice and several small portions of what seemed to be seaweed based dishes and condiments. I enjoyed every bite and had one of the most energetic mornings.
I’ve always been a fan of a traditional diner breakfast with the good old combination of eggs, bacon, hash browns and a big helping of pancakes. I always thought it was strange that a few hours after eating such a huge amount of food, I would find myself ready for another meal. As I’ve come to learn about nutrition I have been able to resolve this predicament. My body didn’t get enough nutrients from the enormous plate of food and it requested more in an attempt to actually get the nourishment it needed. The nutritional paradox is that with more nutrients in the foods we consume, the less food we need to consume. The opposite stands true; the less nutrients in the foods we consume, the more food we need to consume. Enter, obesity.
I’m still a fan of the diner style breakfast, but I’ve made a few tweaks to make it more efficient. The eggs I eat are from a farm rather than a supermarket. They came from chickens that were fed organically, roamed on earth to eat critters of all sorts and their eggs are not chemically washed. If bacon is incorporated, it comes from a pig raised on organic scraps, living in fresh air and the meat is not cured with nitrates or flavored with table salt or seasonings with anti-caking agents hidden within them. The hash browns are welcome to stay so long as the potatoes are grown organically and I’ll gladly top them with a prepared ketchup if it is free of sugars, both natural or manufactured. The pancakes have to go. They are indeed cake and should be reserved for a special dessert, not a daily breakfast. They are replaced by lightly sautéed greens that are rich with nutrients.
What I have found to be the most enriching and sustaining breakfast is high in protein from animals including meats and eggs with an abundance of leafy greens, complimented by whole grain or vegetable starches. The high protein intake stabilizes the blood sugar so that energy is dispersed slowly and evenly. The nutrients in the greens add fiber and minerals which help the body run efficiently and the carbohydrates in the starchy vegetables and grains satiate the body and supply energy to the cells to function optimally. For me, a balanced plate divided in thirds among these groups is the best way to start the day.
Breakfast Ideas
Frittata with sausage, sweet potatoes and kale.
Fried brown rice in ghee with eggs, collard greens and squash topped with nori and dulse sea vegetables.
Hash with potatoes, onions and roasted pork cooked in lard, accompanied by a leafy green salad of pumpkin seeds, pears and feta dressed with balsamic vinegar and extra virgin olive oil.
Sautéed veggie medley with Swiss chard, peppers, squash and bacon topped with a poached egg.
Scramble of eggs, spinach and roasted chicken with a side of roasted sweet potatoes.
Sautéed green beans with red cabbage and bacon over brown rice with a fried egg on top.
One of my favorite ways to season my savory breakfasts is with a little sprinkle of Tangible Taste pepper vinegars.