Hello Everyone! Here again talking about the awesomeness of food, specially veggies and fruits. Today we will talk a little about the most important moment in your nutrition. BREAKFAST!!!!
Your body fast every night, so you need to fuel it with energy, that it where the name Breakfast comes from “breaking the fast”. As a car needs gas in order to run the engine. Your body needs energy after a long period of time of using its reserve.
Most people mistakenly skip breakfast on diets, or have a “little breakfast” but the secret is not in the amount of food you get, but in the balanced amount of nutrients you get for your body.
Honduras typical breakfast is delicious, but not balanced in the amount of nutrients you need, too high in carbs and low on protein. You need protein, fiber and minerals as well in your breakfast in order to give your brain and body the sufficient fuel to function for your daily activities.
Then the question pops in your brain… What type of breakfast should I be eating? Here are some recomendations to boost your morning everyday:
Whole-Grains: Whole grain foods such as oatmeal, whole-grain cereals, low-fat granola, are a rich source of B Vitamins like thiamine, riboflavin and niacin, which provide a lot of energy, specially for your brain activity.
Proteins: Although proteins do not provide calories unlike carbohydrates, proteins help to keep you full but mostly they are needed because when digested into your body they are broken down into aminoacids that are essential for your body to build new proteins, beneficial to help build and repair tissues, including muscles, bones and skin. They’re also used to produce enzymes that digest food and activate your metabolism. The amino acids that are not used to make new proteins in your body, help to make neurotransmitters (for your neurons communication) and hormones.
Fiber: Fiber from fruits and vegetables are necessary for a good digestion. There are two types: solube and insoluble fibers. Fruits like bananas, apples, oranges, tangerines and nuts have high concentrations of fiber. And insoluble fibers that help to prevent constipation can be found in whole-grains, seeds and vegetables. Choose whole fruits instead of juices, for they contain more fiber.
Said all the above, I’m about to enjoy a delicious and nutritious breakfast after a morning run.
Before running I had a banana, for its high concentration of B6 Vitamin and electrolytes such as Potassium and Magnesium. Having a banana before or after a run, helps to provide or restore carbohydrates used while running.
Afterwards I decided to have a refreshing Coconut and strawberry smoothie:
- 5 strawberries
- 1 coconut (used the flesh)
- Coconut water
- 1/2 cup of coconut milk
- No sugar
Coconuts are highly rich on fiber and Omega-6 fatty acids.
And some avocado toasts and chopped apples and tangerines.
Strong and healthy, Easy and fast, Thankful and Blessed for the gifts of the Universe.
With Love & Joy,