Nicky Dear Health Coach

3 Easy steps to a healthy breakfast routine

In the UK many of us have been taught to think that breakfast equals sweet, sugary refined cereals & white bread.

But in order to improve your gut health, help you have more energy throughout the day and feel better mentally, eating sugar and refined carbs first thing in the morning is the last thing you need.

Switching to savoury breakfasts with some protein and complex carbohydrates e.g.: wholegrains, seeds, nuts & pulses and vegetables may seem like a big leap, but I promise you will feel so much better, and your body & Brain will thank you. Here are a few ideas for what you can eat for breakfast and how to make the switch and make it a habit.

Step 1 – Tell yourself a different story about what breakfast food looks like, and when you think of what you would eat for breakfast in other countries, especially Asia, and many European countries they eat a lot of savoury food including rice, fish, lean meat, cheese and fruit & vegetables.*

If you are a busy working mum or are caring for elderly parents or other family members, or just struggling to keep going due to chronic pain and fatigue, then I know you don’t have a lot of time or energy in your day and this is often the excuse women give me for not wanting to eat breakfast, or change their breakfast habits.

Step 2 – Think about preparation. This is the foundation to everything I teach about nutrition in Menopause. If you plan what you are going to eat, shop with that in mind and prepare as much as you can at the weekend, it will set you up for a successful week of healthy eating and feeling great.

The recipes & ideas I offer on my website are all dishes I use myself, and I am the kind of person who likes to throw everything together unless I have an occasional leisurely weekend when I can indulge in a more complex recipe and take my time.

Step 3 – Think about the Fresh, whole foods you enjoy eating and how you can create a meal that stimulates all your senses and provides a meal which will keep you going until lunch time. So don’t be afraid to play with textures, colour and add spices and herbs wherever you can.

I have now created a page in my recipe section dedicated to savoury breakfast ideas especially for you.

None of them take long to prepare except for porridge. I would highly recommend investing in a porringer which is a base saucepan for water and a smaller sauce pan which sits on top with your porridge, or you can create a porringer with a saucepan and a bowl which sits on top of it and a lid. If you have this, you can put your porridge on first thing when you wake up and get on with your morning routine whilst your porridge cooks for you, don’t be tempted by the instant versions, these are quite highly processed and you may find you get a blood sugar spike after eating these, particularly if they are sweetened. Whole jumbo oats are much better.

Enjoy experimenting with a new way of eating breakfast and take some pics to pop on my Facebook page and let me know how you are getting on!

*Note : If you are Oestrogen Dominant and you are working with me on my 12 week program you will want to keep eggs to 1 or 2 days a week, and go easy on cow’s dairy products, so bare this in mind when choosing your breakfasts for the week.

If you are interested in working with me get in touch for a free, no obligation chat.

Email: Nicky@nickydearhealthcoach.com

Or call me/text or Whats App me whichever you feel more comfortable with 07407281148