Week Three – Begin Your Day with a Healthy Breakfast

The philosophy of 52 Weeks of Health is to first introduce good health habits into our routine that, as they begin to take hold, will help to naturally push aside our bad habits. The steps of weeks one and two, adding leafy greens, water, and plenty of sleep to our daily lives, were designed to increase our energy and health level. The step for Week Three serves to do the same thing.

Start every morning with a healthy breakfast. Your body has been fasting all night and during a fast your metabolism slows down. Eating breakfast signals your body that it is time to rev up its BMR (basal metabolic rate). When you skip breakfast your body keeps its BMR low in order to conserve energy. There are clinical studies that demonstrate breakfast skippers tend to gain more weight than those who eat breakfast and also exhibit a higher risk for developing Type 2 diabetes. Other studies (here for example) have shown the despite skipping breakfast calories, those who delay eating usually consume more calories later on in the day than people who eat breakfast.

Make your breakfast a healthy one. The best breakfast menu is one that will fuel you up and keep you satisfied all morning. The standard American breakfast of refined grain cereals and breads usually results in a sugar crash and hunger pangs a couple of hours later. Instead make sure you get some good quality protein, some vegetables or fruit, a little healthy fat, and only a small portion of whole-grained bread or cereal (if any at all). Whole foods are always better than processed foods and breakfast is a great time to get a head start on your consumption of leafy green vegetables and other healthy vegetables and fruits.

Your breakfast does not have to be large to be effective. Experiment to find out what menu will sustain you for the morning. Craving carbs halfway through the morning usually means you are eating too many carbs for breakfast. A bowl of ready to eat cereal will usually not sustain you for the morning.

Breakfast ideas:

  • Crustless Quiche with Spinach and Broccoli (make it ahead and have breakfast ready to reheat each morning)
  • Omelet with cheese and vegetables (prep the vegetables ahead of time and divide into individual packets ready to add to your omelet)
  • Greek yogurt with fresh fruit (use plain Greek yogurt which is higher in protein than regular yogurt; add as little sugar as possible – I rarely add sugar) If one brand of greek yogurt seems too tangy for you don’t give up, keep trying until you find one you like as they are all different.
  • Homemade oatmeal. (Not the instant, flavored stuff that is full of either sugar or artificial sweeteners. Make your own ahead of time in the crockpot and fill it full of fruit, nuts, and milk) Oat meal doesn’t sustain me – but for some people it works.

What quick but healthy breakfasts have you found? Share them in a comment below!

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12 comments

  1. Liz Brown

    I like to add onions and orange, red or green peppers to the Crustless Quiche along with, of course, the broccoli & spinach. Sometimes I cut up a bit of ham also, as my husband likes it that way.

  2. Lisa

    I LOVE oatmeal for breakfast. I put coconut oil, a little butter, and milk on it, and it lasts me all morning long!

    • Do you prepare a large batch for a few days and do you add anything like fruit or nuts to the oatmeal, Lisa? Feel free to share your recipe. :)
      Oatmeal will work for some people. It doesn’t really stick with me and it makes my husbands blood sugar skyrocket anyway, so I don’t make it.

  3. Danielle

    I like to make a vegetable medley lightly cooked in EVOO, then add an egg to it. I usually cut up onions, peppers, mushrooms, summer squash/zucchini, and whatever else I have in the fridge (but always those). I let those veggies cook for a few minutes, then I add a BIG handful of whatever leafy green I have on hand (usually kale- red kale is DELICIOUS, spinach, or swiss chard). Altogether, it’s 3+ cups of veggies raw (The greens take up a lot of that). I let the greens sit on top of the other veggies. Doing this naturally steams the greens. Once the greens are steamed to my liking, I add an egg and scramble it all together. Sometimes I sprinkle a little cheese over the top. Other days I don’t… This breakfast keeps me satisfied well until lunchtime and gives me great energy for my morning.

  4. Evelyn Hansen

    great blog, do you drink raw milk and jogurt on this diet?
    thankyou for your time

    • Thank you, Evelyn. At this point I do not use raw dairy (except for occasionally raw cheese) mostly because other than cheese we use very little dairy. The lactose make my husband’s blood sugar rise, so we avoid it most of the time. I also don’t have a local, affordable source of raw milk right now. That may be something I look into someday if we find my husband can tolerate it.

      • Evelyn Hansen

        interesting that you use diary occasionally as I find that this causes the blood sugar to rise also
        I also find it hard to leave out the milk products but good imformation
        I normally only eat jogurt but my tdl has gotten a lot better but I do make my own goat jogurt
        love your blog

      • We have not found any significant rise in blood sugar when my husband eats full fat cheese such as cheddar. The only other dairy I use regularly, but in small quantities, is full-fat Greek yogurt and cream, both of which are low in carbohydrates. I use both of these for sauces and salad dressings.

        Would you like to share your recipe for goat yogurt with us? I have not tried any goat dairy products but I have read that it is much easier on the digestive system. I will have to try to find some in my area.

      • Evelyn Hansen

        warm goats milk untill your small finger feels its warm about 35 to 40 degrees
        add 2 tbls of another goat jogurt or in future your own keep warm for 8 hours and then it is ready, it is never very thick but just strain to make thicker as greek jogurt
        another thing I have been doing is making my own sour dough bread, as this digests as a veg, but only 70 grams a day, it seems to be okay for blood sugar have you tried this ?

  5. Thank you for sharing! We have not tried sourdough bread. What kind of flour do you use? Whole-grain wheat or something else?

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