Beth has a special rap for you about the importance of eating a Grain-Free Breakfast. Yo!
Cut the grains, they just cause pain.
Take the challenge; breakfast balance.
Break the chains; defog your brain.
Your breakfast will never be lame.
The August Challenge is to Eat a Grain-Free Breakfast
(August 1 - 31)
Breakfast in America
The typical American breakfast tends to focus on sugar-laden highly processed cereals and pastries that supply next to nothing in the way of nutrients. Even those breakfast cereals that claim to be high fiber and high protein are generally highly processed and heavy on sugar. All around the world, breakfast is a hearty meal consisting of meat, veggies, soups, and whole grains. A healthy breakfast should consist of a quality protein, a healthy fat, and 2-3 servings of veggies and fruit.
The Importance of Breakfast
Breakfast truly is the most important meal of the day because it breaks the nightlong fast and is the only meal of the day that actually speeds calorie burning. People who regularly eat breakfast have a lower risk of weight gain. Those who eat a protein-rich breakfast feel more satiated and tend to eat less throughout the day, helping to reduce afternoon and evening food cravings.
Do you tend to skip breakfast? Any time you skip a meal, especially breakfast, the body releases chemical messengers to stimulate the release of stored energy; this may include the breakdown of muscle mass for immediate energy. The body perceives this extended fast as starvation and essentially begins to break itself down to survive the “famine.” Non-essential body functions such as bone building and memory are impaired. Additionally, the process induces the release of natural painkillers called endorphins, which mask the discomfort that would otherwise be felt. These endorphins make you feel pretty good, which is why many people think they feel good without breakfast, but really the body is struggling to function.
Why Eat a "Grain-Free" Breakfast
Grains displace nutrient dense foods (like vegetables and fruit) and have the potential of spiking blood sugar (especially breads and cereals) which can begin a full day of wild riding on the blood sugar roller coaster! This enslaves us to cravings and desperate hunger pangs. It also increases inflammation, disrupts the immune system, and can increase body fat. Additionally, grains can irritate and damage our intestinal tract (especially the gluten grains). Grains contain enzyme inhibitors which bind nutrients, making them a nutrient poor food. They also contain a sequence of proteins that humans do not digest easily.
The 411 – Overview of the Challenge
You may already be eating breakfast but consider challenging yourself to eat a grain-free breakfast every day. Think outside of the “breakfast box” – ditch the bagels and toast and include nutrient-dense foods like sautéed veggies with scrambled eggs, a green food smoothie, or even leftovers from dinner the night before. A grain-free breakfast sets the stage for a healthy day. Try it with us August 1-31 and see!
We'll help you through the challenge with recipe ideas and tips for making breakfast easy -- even during those hectic weekdays. And you'll enjoy seeing the difference a healthy breakfast can make in your body and in the way you feel each day.
You may want to keep a food journal to record the foods that you eat and how you feel each day so you can repeat the things that make you feel the best!
So, What should I eat for Breakfast?
Include vegetables in your breakfast and cook them with fat (like coconut oil or butter) for better nutrient absorption and sustained blood sugar. If you need more carbs, add a cooked yam or some organic fruits. Including good high quality fats with your breakfast will help sustain energy and blood sugar balance. Avocado, nut butter, coconut butter, ghee, olive oil, and even bacon fat are all tasty complements for your vegetables and they help create a balanced breakfast that keeps you going.
What should I keep off my plate?
Here's a list of grains you'll want to avoid: Amaranth, Brown Rice, Buckwheat, Corn, Millet, Quinoa, Teff, Wild Rice, Oats, Barley, Rye, Spelt and Wheat.
Also avoid anything made with flour -- including wheat flour, white flour, whole grain flour, and organic flour. It's all still derived from the grain, wheat. That means avoiding breads, cereals, bagels, muffins, pancakes, waffles, etc.
Tips for Building a Great Breakfast
- The Natural Grocers Meal Wheel will help you get an idea of how to build a healthy meal for any meal of the day.
- Make a breakfast quiche on the weekends that you can eat all week long. It’s quick and easy to reheat in the toaster oven while you’re getting ready in the morning!
- Bake grain-free breakfast muffins over the weekend for a quick grab ‘n’ go weekday breakfast.
- Make a breakfast smoothie or protein shake.
- Hard-boiled eggs and a banana are a quick breakfast.
Let’s talk about it!
Join us on Facebook now to talk about tips, experiences, recipes, hurdles, and successes with other customers, fans, and employees! We’ll be talking about the challenge all month.