Photo by Chris Ralston on Unsplash
I hosted a podcast called Health Matters where I interviewed leading health experts.
Julie Endl is a Holistic Nutrition Health Coach and received her certification from the Institute of Holistic Nutrition in New York.
As a health coach, Julie works alongside you offering motivation, support, accountability and education to help you achieve your wellness goals. She is passionate about wellness and helping others achieve their optimal health.
What does it mean to eat a nutritionally rich breakfast?
“When we’re talking about a nutritionally rich breakfast, we want to make sure we’re eating whole foods. Sometimes you may hear it explained as clean diet to start your day.
“Typically a clean eating breakfast would start you off with something like whole foods. Whole foods would be nothing processed. nothing in a box. Something that God put on this earth in its simplest form. (For example, an egg).
So when we’re talking about nutritionally dense, we want to make sure that it’s a whole food and that we’re preparing it with the idea that it includes fiber, plus protein and healthy fats. Finding those foods that would fit this type of recipe to get you started healthy.
“I like to make a smoothie that is nutritionally dense. I pack it with nut milk. I use almond milk. I would put spinach in it, so there’s a lot of fiber — really good nutrition in spinach.
It’s simple food. Then I would add some berries. low sugar, low glycemic berries. I might throw half an avocado in there, some protein powder, and then some other superfoods like chia seeds or flax seeds.
So we fill up with nutrients. And then some ice to make it nice and chilly and cold. It’s a simple way to throw together a breakfast, especially if you need something quick to get out the door.”
Why should we eat a healthy breakfast?
“The reason we should eat a healthy breakfast is that it reduces your hunger during the day, which can make it easier to avoid overeating.
“For example, if you skip breakfast, you may feel ravenous later and then be tempted to reach for that quick fix. For example, they might have a vending machine in your office, or someone might bring donuts to celebrate someone’s birthday, or a cake, or something like that.
So he simply avoids this overeating. We want to reduce our hunger. What we’re trying to do by eating a nutritionally rich breakfast is set ourselves up for success for the rest of the day. If you skip breakfast, you start making some bad choices during the day.
“It keeps you on track. People who eat a healthy breakfast tend to eat a healthier overall diet. one that is more nutritious. Conversely, people who like to skip breakfast may be more likely to skip fruits and vegetables during the day.
“A healthy breakfast also helps you maintain your energy. Can you imagine skipping breakfast and then trying to get to a meeting or organize a conference or something? It helps you have energy and brain power. It gives you that energy to fuel your body. It gives your muscles the energy they need too.
“Skipping breakfast is also associated with reduced physical activity. You will feel more sluggish and have less energy. So it is very important. You’ve heard it’s the most important meal of the day, and it really is.
What would you say to people who don’t like breakfast?
“In my coaching practice, this is one of the things that I think is very important. What works for one person may not work for another person. Now some people may not eat breakfast until ten o’clock and that’s okay. This is their breakfast time. This is how their body works best. And this is something you should really do.
“Learn what works best for your body. what keeps you full the most So basically what you do is for 7 days you eat a different breakfast and then you see in two hours or an hour later how hungry you are. You have to learn what works best for your body, for your little machine that got you there.
What are good substitutions for a healthy and nutritious breakfast?
“I have some trades. I work with clients and we really try to take what they’re currently eating and just try to modify it a little bit to try to get more nutrition.
“For example, I don’t know if you have where you live, but I have where you can buy packaged little packets of oatmeal that come 10–12 to a box. You just add water and put hot water on it, however, you’d do that and you’d have breakfast cereal. You can modify it and make steel cut oats, you can make overnight oats, quinoa cereal or chia pudding.
“Maybe you’d like a protein bar or a breakfast bar. You catch it in the morning. So we’re going to try to modify that and have a smoothie instead.”
Since talking to Julie, I’ve stopped the habit of eating breakfast the moment I wake up whether I’m hungry or not. Now I listen to my body and wait until I feel really hungry. I also stopped eating sugary boxed cereals and instead opted for nutrient-dense foods like hard-boiled eggs and smoothies.
Although the podcast is no longer available, if you would like a copy of any of the full transcripts of the interview, please email me.
This was an excerpt from the Health Matters Podcast, believing that prayer and Bible study are to the spirit what exercise and healthy eating are to the body.
Blessings on your journey to health.
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