Start your day right.

Start your day right. 

 

 

Start your day right. What you eat when you wake greatly affects your mood, energy levels, concentration, your ability to perform normal boldly functions well, your ability to burn fat effectively and maintain muscle mass are also greatly affected by what you eat when you wake.

So what do you consume upon wakening? Sugar? nope big mistake! If you consume high sugar cereals or foods for breakfast then its a sure recipe for fat and weight gain. Too much sugar and no exercise causes the body to store excess sugar as fat. High levels of sugar lead to insulin resistance, this can lead to type 2 diabetes !

Most cereals or what are perceived as healthy breakfasts are high in sugar. So simply avoid these.

So what do I eat? 

Simply put you want to eat foods that will leave you feeling full with long lasting energy so you avoid over eating. Foods that help burn fat, build muscle and that are high in vitamins, minerals, quality fats, protein and carbohydrates.

So eat these: 

Oats: This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high.

In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.

 

Avocado: The mono-unsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.

Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.

Salmon:This fish is one of the richest sources of the omega-3 essential fats EPA and DHA. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required.

This way you know you’re getting a direct supply of the fats that turn on fat burning and block fat storage.

Eggs: Contain about 6 grams of high quality protein, so high that it is used as the standard by which other foods are measured. Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc and iron.

Flaxseed: 

Lowers blood cholesterol and blood sugar levels. The soluble fiber in flaxseed has been shown to lower cholesterol, helping to prevent the buildup of plaque, which can clog arteries and lead to high blood pressure, stroke, or heart attack. Fiber is also believed to lower blood sugar levels, which is important for people who have type 2 diabetes.
Reduce bone loss. A study of diabetic rats showed a delay in bone loss after they were fed flaxseed, thanks to its concentration of fatty acids.
Helps with weight management. Flax expands when ingested, making you feel fuller. You might want to take flax 30 minutes before meals to control your appetite.
Improve digestive health. The fiber in flaxseed can help relieve constipation and make toilet trips easier:)
Increase immunity. Flaxseed has been shown to decrease inflammation, which allows your immune system to function better. Preliminary research suggests that flaxseed can help relieve autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.
Fight cancer. Studies show that flaxseed may have a role in fighting cancer, particularly colon and breast cancer. The benefit is based on its high concentration of lignans, which are believed to inhibit tumor growth.

Blueberries: This are full of insoluble and soluble fibre. Meaning that if you struggle to do a number two then these might help you. Check that I made a rhyme. Anyway a bit more science now. Blueberries help the GI tract. This is the pathway food takes from the mouth, through the esophagus, stomach, small and large intestine within where the nutrients are extracted for the needs of the body. The residue then passes to the rectum where it is evacuated. As I say helps you go to the loo.

Nuts in general, taste wise I go for pistachios:

Pistachios contain:

Zinc(mineral): Vital in the production of testosterone and growth hormones, perfect for muscle building and fat loss. Supports reproductive health and fertility. Helps prevent cancer and help stregthen your immune system. Zinc lessens the affects of inflammation and lessens the affects of ageing!

Monounsaturated fats: These help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Contains the antioxidant Vitamin E which helps protect and maintain the skins appearance and protect against conditions such as diabetes.

Magnesium(mineral):Magnesium is important for bone formation. High magnesium intakes are associated with a greater bone density and have shown to be effective for decreasing the risk of osteoporosis in postmenopausal women.

Copper(mineral): Pistachios are high in copper which acts as an anti inflammatory that helps reduce the symptoms of arthritis, copper assists in growth of hair, organs and muscles. Also copper helps prevent premature ageing! Copper helps us utilise our energy department. Therefore, when we have enough copper in our bodies, we will have enough functional and accessible energy to get through the day without feeling lethargic or tired.

Protein: Greater muscle growth, more lean body tissue( less body fat). Protein makes you feel fuller, so less chance of over eating and gaining excess weight. Protein raises you energy expenditure when resting so more calories burned at rest more fat loss and more muscle preservation. Increase in strength and bone density.

This is just one example of one food containing fats that are high in quality nutrition that will leave you feeling energised and full of health. So please don’t be afraid of cousumming fatty foods as long as they are the right type.

What you eat matters, start you day right. Get the quality nutrition, lead an active and healthy lifestyle.