I have started my habit to rich and full-of-nutrients breakfasts in the spring of 2018.
Before it was just a quick coffee and croissant, biscuits, bread and jam, carbs and avo, the general refined sugars we all know.
Most of all, breakfast was an annoying moment of the day where I used to consume bad calories, not necessarily a lot, in the short time possible.
I basically preferred to sleep (who on earth doesn’t??!!).
I decided to consul with a biologist with a nutritionist diploma here in Zürich, Tatiana Gaudimonte, when I realized that, as little as I seemed to eat, I was not losing any weight, or only a little if I was close to fasting.
It was very frustrating: I gained 14 kilos with my second pregnancy and I wanted to trim down the 7-8 left in order to feel more at ease with myself, more energetic and physically less lethargic.
I also had a vague feeling of nausea in the morning, like I could not really start a day with the kids, sometimes I needed to lay down on my bed for a few minutes.
I booked an appointment with Tatiana in March: visiting a nutritionist was the best thing I could do for my health, not only for my weight.
No more nausea after three days I started the new lifestyle (it will never be a diet if you want to be serious) and I almost have achieved my goal of weight-loss, after 6 months.
Small but steady.
I will not dwell on my specific case here because everyone has a story, a different body, goal, medical history and so on.
I am NOT a dietician, a food expert, a nutritionist.
I have asked Tatiana to have a look on the recipes I post on the blog in order to be as much correct as possible with the ingredients I present – although I am not posting anything weird in general: only food everybody knows and tried a million times in life (sorry I have not tried the acai powder yet!).
The rules I am about to write…you have heard since you are a child.
It’s all about to remember them and practise them.
My rules for a healthy food regime:
- Breakfast like a king, lunch like a prince, dine like a pauper.
“Regular breakfast consumption seems to increase satiety, reduce total energy intake, improve overall dietary quality, reduce blood lipid and improve insulin sensitivity and glucose tolerance. On the other hand , eating meals in the evening generally has the opposite effects, all of which adversely affect body weight.” – from The Telegraph.
I have lost 3 kilos only by following this rule.
In each meal, I always include (sometimes apart from dinner) carbs, proteins and veggies/fruits. I just imagine to divide your plate in three parts.
- Chew slowly.
The digestion starts in the mouth!
- Do exercise, at least 45 minutes three times per week.
I am over 40 and I feel I need a bit more than that but this is personal.
Also, I now enjoy a very rich breakfast so it may be I need more exercise in order to balance the calories intake.
- Eat quality foods
and avoid sugars and refined and industrial products. Go ahead with wholemeal flour, buckwheat, varieties of spell, millet, sorghum: there is only the embarrassment of choice. Just get to know!
- Don’t count the calories.
Eat well; follow the king-prince-pauper rule; listen to your body; exercise; love yourself.
The breakfast I suggest on this section are a choice of my fav.
I don’t change them everyday, I generally rotate three different ones during the week.
I wake up only 10-15 minutes before in order to prep them.
Most importantly to me, I eat breakfast together with my family and I take the time to enjoy them.
As you know, I love coffee and I do sip a cup while I prep the food.
It is more the smell of caffeine and the sound of the moka that is important to me, the Italian ritual!
Sometimes I do not drink it and I enjoy a smoothie instead so please go with the flow too.
Only a note about coffee, as kindly suggested by Tatiana: only for those with mineral deficiencies, caffeine can decrease its absorption and / or facilitate loss via the kidneys.
I hope you will enjoy my simple breakfast inspirations and that we’ll inspire each other with ideas and information during our time together.