Breakfast ideas for Summer!

Summer is the time for a FRESH breakfast!

Breakfast does not, and should not be based around cereal. Most cereals have too much sugar, meaning a huge blood sugar spike and energy crash and hour or so later, are too high in carbohydrates (unless you have an active job you won’t burng them off), and generally contain very little to benefit or assist the body.

An ideal breakfast will have a good balance of carbs, protein and good fats.

One I’m enjoying at the moment is;

A handful or berries, some pineapple, a protein shake and a good handful or cashew, almonds and brazil nuts.

Here you will get some great antioxidants from the berries (which will mop up free radicals in the body which cause cells to damage and in turn affecting health and immune system), protein from the shake, and some great fats for regulating hormones in the nuts, along with a good does of vitamins. Ocassionally I’ll add in a wholemeal rice cake with some cashew nut butter.

Some melon, served with parma ham and a protein shake or some nuts is another refreshing option.

You don’t have to eat a breakfast, you can drink it! Combine the above in a belnder, add some rice milk, handful of oats or seeds, some greek yoghurt and you’ll hvae a great breakfast meal full of vitamins and minerals!

If you do feel the need for cereal, and not every day, then go for a wheat free museli with rice milk, or Waitrose stock an Organic puffed rice cereal.

Want something different then try my magical savoury sweet pancake!

Make an omellete with free range eggs, as it starts to set, chop up a banana and scatter over the omellete. Then throw a handful of blueberries on, sprinkle generously with cinnamon (proven to control blood sugar levels, key for fat loss!) and serve with a tablespoon of organic peanut butter on the side. Eat some of the omellete/pancake and smear with peanut butter.,…..DO NOT knock this til you try it!!

Wash it down with a glass of water and a cup of green tea and you’re on you’re way to a great day!

Remember breakfast SHOULD NOT be sugary cereal and some toast, washed down wtih a mug of coffee to wake you up – this is the way to go if you want to stay or become overweight. Breakfast should be the first meal to change if you want to lose weight and increase energy.


5 TOP Nutrition tips

1. Breakfast – as you’ve often read, it is THE most important meal of the day. You wake up, and blood sugar levels are low. The worst thing you can eat now is a sugary bowl of cereal that will drive blood sugar levels sky-high, resulting in an energy crash an hour or so later, and will start the fat storing process with it. Aim for a balanced breakfast of Pink grapefruit and a rice cake with organic peanut butter, some berries (now is the time to eat these antioxidant rich foods!) and handful of cashew and brazil nuts, scrambled egg on wholemeal toast, wheat-free museli with rice milk. Aim to drink a large glass of water, and substitute that morning caffeine stimulant with a cup of green tea.

2. Plan your snacks. Too many people leave snacks to chance. This will result in grabbing the nearest thing (often a packet chocolate bar, pastry or biscuit) when hunger strikes. Chop up some enzyme rich, raw vegetables the night before and store in a Tupperware box in the fridge –carrots, cucumber, pepper, celery, and graze on these mid morning and afternoon. The enzymes in raw vegetables with help your digestive system function correctly, and the fibre will keep you fuller for longer. You also won’t get he dreaded insulin/blood sugar highs and lows.

3. Lunch – Summer is perfect for salads. They don’t have to be boring, like most things they are limited by your imagination. Start with a base of rocket and watercress and add colour! Peppers, beetroot, radish, tuna, pine nuts, mango, sundried tomato, goats cheese, olives. The better it looks to the eye, the better it will taste. This is a great way to get food that will digest easily, keep you topped up with nutrients, but is low in calories – perfect for that slimmer waist!

4. Evening meals – Keep portion sizes smaller than normal, stay away from starchy carbohydrates like potatoes and rice. Aim for meat and vegetables. Also look to cut out alcohol during the week. Alcohol is just a form of sugar to the body, which will cause bloating, will feed your body useless calories it cannot use, and will encourage your body to store weight on your “love-handles” Also, people that drink at night tend to snack more (on junk food too) than those who don’t.

5. Aim to drink 2-3 litres of fresh, filtered water. We’re looking to rid toxins in the body and get the body processing all of the nutrient rich foods above. Without water (your body is made from over 65%) these jobs will not be as effective, and you’re slowing your results down!