Nourish

The Joyful Anthology

Energy Breakfast

Starting off your day with a healthy start is likely to result in a powerful and energized day.
Breakfast provides many benefits to our health and wellbeing.
Breakfast provides the body and brain with fuel.

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My morning routine is consistent in routine:

Right after  waking,  I drink a glass of lemon water to hydrate and get my metabolism moving.

I then prepare a tonic with Ayurvedic herbs and Adaptogens

Along with a cup of organic coffee, I’ll have low glycemic gluten free cereal and almond milk.

30-45 minutes later, I’m off to the park for my morning run averaging 9 miles.

My post run meal is usually consumed within 45 minutes of my run. I am diligent about refueling within that window to ensure my muscles are being repaired and not going into a catabolic state.

~A Joyful tip for traveling: When I travel, I always seek out accommodation’s that have a kitchen or kitchenette to be able to prepare my breakfast’s.

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My post run meal consists of a protein smoothie with coconut water, fruit, 20grams of protein powder, sometimes  a nut butter, and a bowl of  Oatmeal with various organic fruits,dried fruit, nuts and Manuka Honey.

 

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It’s fun to experiment with different fruit and nut butters and other ingredients  to create  variety in my breakfasts.
I always feel so good after preparing my post workout meal knowing I’m taking accountability for my body, my temple, and  nourishing it with the best ingredients.

 

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A Joyful tip I have been using as a fundamental from long ago is having all my fruit’s and vegetables washed and cut, stored in glass containers ready available to make healthy eating easily accessible.

Have a look at my Post Workout Recovery Drink Post for Recipes on smoothies.
Why Oatmeal is a Joyful food~
The fiber in Oatmeal is a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Another reason to add Oats are also rich in omega-3 fatty acids, folate, and potassium.
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with a bit of honey, and top with fruit and nuts.

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Nutritionists advice:
Breakfast should be eaten within two hours of waking
A healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA).
Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre.

The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast

Cognitive function

Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function.Breakfast provides energy, studies have shown how eating breakfast can improve memory and concentration levels and it can also make us happier as it can improve mood and lower stress levels. In studies amongst children, breakfast can improve attainment, behaviour and has been linked to improved grades. Just like any other organ in the body, the brain needs energy to work at it’s best!

 

 

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