Spinach for Breakfast

Let’s talk about breakfast. Why is it sooo many of you don’t eat breakfast!? I guess I can’t relate because hunger comes simultaneously with waking up for me. But still, after all the excessive research (good luck with the thousands of articles there), people still struggle.

{Key high lights of the research include:}

breakfast jump starts your metabolism

breakfast increases focus and concentration at work and school

breakfast can promote good blood sugar control

breakfast is associated with fewer calories consumed over the day

breakfast can add more energy throughout the day

breakfast can control excessive hunger, etc

It’s not really news that when you skip breakfast or wait until the afternoon to eat, you will likely over-eat to compensate for the missed meal. Breakfasts skippers or two-meals-a-day-ers almost always eat more for lunch and dinner or from the handful of snacks in between then they would have otherwise if they just ate a good breakfast.

But let’s talk about the quality of breakfast as well. Say you are in a hurry to get to work, and low and behold sitting right on your counter in front of you is some left over lemon cake from the night before. So you crab a slice and chug down some o.j. (at least you were thinking of Vitamin C). By about 10-10:30 you start to feel a little sluggish. You’re even starting to feel hungry and some unknown gravitational force is pulling you towards the vending machine. The problem here is, although you ate breakfast and got a pretty good amount of calories down, the nutrients in your breakfast = straight sugar. Sugar or simple carbohydrates digest in your body very quickly and leave your stomach empty and feeling hungry in about 2 hours. Typically, when eating a healthy balanced diet, we should feel satiated for around 4 hours post meal. Feeling hungry so soon will cause snacking and/or starving and then binging at lunch.

So what’s a healthy breakfast? Anything that has some complex carbs -which take longer to digest because of the ridiculously long carbon chains- or protein and fat which slow gastric emptying and digestion. It also doesn’t hurt to get some fruits or veggies (yes I said veggies) in at breakfast because if you need >5 servings a day, you better start packing them in! What I really encourage people to do though, is get protein in first thing in the morning. It’s the only way I ever make it to lunch time without collapsing in hunger.

Breakfast ideas:

  1. Scrambled eggs– Although I am not a huge egg fan and this sounds boring, I have found this to be the golden breakfast. For one you get the good protein, but also it’s the best way to use up your left over produce! Throw in some spinach or leefy greens, tomatoes, onions, mushrooms, asparagus, peppers, potatoes, you name it. Scramble it all up with a little cheese and s&p and you have a healthy recycled breakfast!
  2. Green smoothies- I am all about this trend. No you do not need a Vitamix or crazy expensive utility, I use my $30 hand-me-down Oster blender. Throw in any leafy greens you have (expect maybe not ice berg lettuce…) some milk or juice, berries, bananas, oranges, some greek yogurt or protein powder, some peanut butter, some flax, etc and blend a delicious breakfast together.
  3. Oatmeal– high fiber= feeling full for a while! Add berries, milk, and nuts to add some extra something something. Instead of brown sugar try some agave, a little goes a long way.
  4. Left Overs- This isn’t a joke. When you are in a hurry, why not have left over salad or soup for breakfast? I have even had cold chicken breast and potatoes (something about not reheating it makes it seem more breakfasty). Try it sometime- I dare you.
  5. Greek yogurt and fruit- there are a million varieties on the grocery store shelves these days. Greek yogurt provides more than double the protein content as your regular yogurt. This stuff is designed to keep you full and focused. And definitely satisfied because it’s delicious!
  6. Protein bars- this is my go to when I am in a hurry. Take one on the road or snack on it throughout the morning. My favs are Cliff bars, Balance Bars, and Think Thin bars.
  7. Breakfast salad– a little combination of all the above. Combine fruit (apples are a really good one to have for this), some nuts, some sprouts, and a dollop or two of greek yogurt to make a fruit salad of sorts.

Now that you have some recipes to get you through the week, go out and do it! IMG_2933** cut down the time it takes to prepare your green smoothie- chop up all the ingredients before in individual baggies, freeze, and add to the blender with milk and juice and you’re on your way!

IMG_2934I am pretty serious about my protein bars!

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Coconut Oil

coconut-oil-2Coconut oil is a tropical oil made from the dried fruit (or nut) or coconut palm tree. It has been a topic of controversy for a while now. Up until a couple of years ago it was labeled as one of those “bad fats”. It is a saturated fat which we all know is the type to be avoided, or at least consumed from < 10% of our daily fat allowance. So why all the talk about the coconut oil miracle and the newest “good fat?”

Let’s review some of the supposed benefits easily found searching the www:

  • Coconut oil may prevent or reverse Alzheimer’s disease
  • Coconut oil can relieve symptoms of hypothyroidism by boosting metabolism and raising body temperature to support a healthy thyroid
  • Coconut oil can support weight loss
  • Coconut oil can support healthy hair and skin
  • Coconut can be beneficial for insulin resistance and supporting healthy blood glucose
  • Coconut oil can support a healthy immune system by resisting viruses and bacteria and fighting off fungus and candida
  • Coconut oil can raise “good” HDL cholesterol
  • Coconut helps digestions of fat-soluble vitamins

So, I use the word supposed because most of these points have caveats or are not thoroughly proven or reviewed. For example, Alzheimer’s disease. Alzheimer’s disease is like cancer, in the fact that there are so many possible etiologies and treatments. The reason coconut oil is said to be beneficial is because it supports healthy blood glucose and resistance to insulin dysfunctions. Alzheimer’s is sometimes referred to as type 3 diabetes because the root may come back to our bodies ability to maintain healthy blood sugars and insulin function. Coconut oil is a fat, and if you remember, fat and protein help to slow the digestion of sugars and provide a steady release of glucose into the blood stream rather than a quick spike when sugar is digested alone. But in that case, any sort of fat or protein could be considered beneficial against Alzheimer’s disease. I guess I just need to see more research and specifics before I go crazy over coconut oil to preserve my memory.

Coconut oil is a Medium Chain Triglyceride (MCT) oil. This is a unique quality because in normal fat digestion, our bodies need bile (released from the liver) to coat the triglyceride chains in order for them to be packed into micelles and absorbed across the intestinal wall. However, because MCT chains aren’t as long and complex, they can be absorbed whole into the inner intestinal wall and eventually into the blood stream. This¬† is beneficial especially for those with liver disorders or other upper intestinal illness, because MCT oils can still be absorbed even when the liver or pancreas are unable to produce bile or the appropriate enzymes, respectively, to start the absorption process.

And then there is weight loss. If you pop into a health food store, any associate will be quick to direct you to coconut oil supplements if you inquire about weight loss solutions.¬† This probably has to do with coconut oils role in boosting metabolism, especially in the abdominal region. MCT oils cannot be stored in adipose tissues (aka “fat cells”, like the kind that contribute to body fat). However, according to the Mayo clinic, coconut oil has only been proven to reduce waist size, not BMI or actual pound loss. So don’t get too excited about popping a couple of pills a day and watching the weight melt off. It won’t most likely. And don’t forget, fat grams = 9 calories each, so that’s something to keep in mind when considering calories in/calories out.

Coconut oil contains lauric acid which is a fatty-acid that raises both HDL (good) AND LDL (bad) cholesterol. That isn’t the best news, but there are few proven ways to actually raise HDL cholesterol (exercise and red wine) so it isn’t something to so easily dismiss. If you are able to watch and maintain your LDL levels, coconut oil may be great to help you raise your HDL. In the end LDL:HDL ratios are the important thing to look at when considering risk for coronary artery disease.

The Huffington Post posted this cool article about using coconut oil for beauty. I am pretty excited about using coconut oil as a natural moisturizer. By all means, don’t be afraid to use coconut oil for your hair and skin, it’s rich in Vitamin E and moisturizing components.

So at the end of the day, I do personally like coconut oil- in moderation. It has a sweet and nutty flavor. It is perfect for curries and fish, and I’ve even substituted it for butter when baking. It’s solid at room temperature and when you heat it up in the pan it starts to melt and give off a nutty coconutty heavenly scent that is so yummy! I recommend picking some up at the grocery store. Look for extra-virgin and try these brands:

coconut-oilSPE-11201-1They’re just the ones I like best. Check out this book for much more detail, but remember keep a moderate midset. And don’t miss the new recipes in the recipe tab using coconut oil!