You may have grown up hearing that "breakfast is the most important meal of the day." The reality is more nuanced, but a nutrient-dense breakfast can be a great way to start giving your body what it needs to function at its best.
Many people struggle to make a healthy breakfast part of their day because mornings are so busy. They might eat a quick bowl of cereal or grab a protein bar on the way out of the door, if they eat breakfast at all.
Planning is crucial if you want a solid breakfast on a busy morning. It doesn't have to take much time; a little investment goes a long way. Some people make a week's worth of breakfast over the weekend; others prefer simple recipes or prepare the ingredients the night before. The key is finding strategies that consistently work for you.
Let’s look at some practical breakfast options that might help you on those busy mornings.
What to Eat
When you eat a big breakfast, many people find it is best to focus on protein and fat. An ideal breakfast typically has about 25-30 grams of protein (about the size of the palm of your hand) and one serving of fat (about the size of your thumb). If you want carbs, berries and non-starchy vegetables are great options.
Eating too many carbs (and sugar) causes our blood sugar and insulin to spike sharply, followed by a sharp drop a few hours later. The brain interprets this as danger - the body is flooded with cortisol, the amygdala is triggered, you move out of the thinking part of your brain (prefrontal cortex), and experience cravings that are hard to resist.
1. Breakfast Cups
Ham and Egg Breakfast Cups are a favorite, simple, delicious breakfast idea you can make ahead of time. Once you are familiar with this recipe, you can play with it, adding different meats and veggies to your liking. You can make a few varieties at a time to accommodate family members' tastes or keep yourself from getting bored. You can also get creative with the toppings.
2. Smoothies
Breakfast Smoothies can be made quickly and easily eaten on the go. They are made from real food ingredients and can be tailored to meet each individual's taste. Smoothies are pretty forgiving, so you don't need to measure every ingredient perfectly. If you don't have a specific ingredient for a recipe, substitutions often work well. (Note: I prefer you to get your protein through whole foods, but protein powder can help in a pinch.)
3. Hash
Breakfast Hash recipes are extremely versatile and are easy to modify to anyone's taste. Just cook the starch, add flavor, and top it with an egg for protein. You can easily use extra toppings like cilantro, avocado, or salsa. (My favorite combo is sweet potato, spinach, onions, and a Granny Smith apple.)
4.Yogurt
Full-fat, PLAIN yogurt topped with fruit and nuts is a simple, healthy breakfast if you tolerate dairy well. You might be surprised how easy it is to make your own yogurt. If dairy doesn't work for you, there are some cashew-based yogurts. They are a bit more expensive, but make a great breakfast on the go. Forager is one of the better brands on the market.
5. Egg Cups
Avocado Egg Cups are a great way to incorporate healthy fats to keep you going all morning. If you make them ahead of time, you can grab one on the way out the door. As with the Breakfast Cups, you can be creative with the toppings.
6. Healthy Breads/Muffins
It can be tricky to find a healthy muffin recipe. They are often filled with sugar and simple carbs, but this Banana Bread or Muffin recipe is pretty good. Top it with a healthy fat like nut butter and add some protein on the side. This will help you feel satisfied longer and support more stable blood sugar.
7. Energy Bars
Store-bought energy bars are often no more than glorified candy bars. Making your own energy bars puts you in control of how much sugar you consume. Make them ahead of time to get the convenience of a grab-and-go breakfast without the junk. If possible, add a little protein on the side.
Read more ...
Many of us were taught that eating fat would make us fat. We were told that sticking to chicken breast, steamed veggies, low-fat milk, low-fat yogurt, and salads with fat-free dressing was the healthiest option. But research has shown that this is simply not true!
Every single cell in your body contains fat, and your body cannot make several of the essential fatty acids. This means that you must consume those fatty acids in your diet.
People often do not realize that too little dietary fat may set them up to struggle with inflammation, fatigue, poor memory function, heart issues, depression, dry skin, and other unpleasant symptoms. However, you must have the right kinds of fat for it to be healthy.
Healthy fats help you feel full, stabilize blood sugar, and maintain energy. Your body also needs fat to produce hormones (this is especially important for my fertility, pregnant, and postpartum patients). Additionally, eating a healthy fat (like olive oil) with your salad or veggies allows your body to absorb more nutrients from the vegetables.
Let's explore the best ways to incorporate healthy fat into your diet.
Healthy Fats vs. Unhealthy Fats
There is a BIG difference between good, natural, unprocessed, unrefined sources of fat and highly processed, refined fats. The healthy fats should be incorporated into your diet every day. In some cases, it can be beneficial for them to make up well over half of the calories that a person consumes.
The processed and refined fats, on the other hand, are considered “junk calories”. These unhealthy fats can become oxidized or rancid, and are unrecognizable to our bodies. They contribute to inflammation, which leads to all sorts of health problems.
Healthy Fats
These foods contain healthy fats. Enjoy eating these frequently without guilt!
- Avocados
- Olives
- Ghee
- Butter (I especially love Kerrygold)
- Plain Yogurt (full-fat)
- Avocado oil
- Coconut oil
- Olive oil
- Nuts
- Fish (salmon, herring, anchovies, and sardines)
- Grass-fed beef
- Dark meat from free-range poultry
- Fats from animals (lard, beef tallow, duck fat, etc.)
- Eggs (especially from pastured chickens)
*It is important that the meat you eat comes from animals that were healthy and got to eat their natural diets while they were alive.
Not-So-Healthy Fats
Trans fatty acids are deposited in varying amounts in the body's tissues and impact body functions. Trans fats are man-made and are not classified as GRAS (Generally Recognized as Safe) by the FDA. They should be completely eliminated from the diet. Watch for them in fried foods, doughnuts, baked goods, pie crusts, biscuits, frozen pizza, cookies, crackers, margarine, and other “butterlike” spreads.
Other unhealthy fats that also hide in processed foods are highly processed, refined, and too high in omega-6 fatty acids. Some not-so-healthy fats to be aware of are...
- Safflower oil
- Sunflower oil
- Soybean oil
- Canola oil
- Corn oil
- Vegetable oil
- Margarine
- Crisco
- Peanut Oil
- Wheatgerm oil
- Cottonseed Oil
- Grapeseed Oil
- Rice Bran Oil
- Anything hydrogenated or partially hydrogenated
Omegas
Your body cannot make Omega-3 and Omega-6, so you need to get them from your diet. Getting a healthy ratio of these essential fatty acids in your diet is extremely important. An ideal ratio of Omega-3 to Omega-6 is between 1:1 and 1:2. Unfortunately, most people who eat the standard American diet get a ratio between 1:20 and 1:50.
Read more ...
It's hard to know how to eat healthy because there is so much misinformation out there. There is hardly a food that someone doesn't think is unhealthy!
One of my guidelines for healthy eating is to look at what our ancestors have been eating for thousands of years. A couple of questions help me evaluate this and decide if I want to put something in my body.
First, I ask whether the ingredients can be found in nature or grown on a farm. Then, I ask whether the ingredients would have been found in my great-great-great-great-grandmother's kitchen. If so, I am more likely to feel good about eating it.
With this in mind, let's look at some foods that many people are afraid to eat because they think they are unhealthy or taste bad. You might be surprised that the following foods have many health benefits and actually taste good!
Red Meat
According to Dr. Chris Kresser, “despite what you’ve heard, red meat is an extremely healthy and nutrient-dense addition to your plate. It’s a great source of vitamin B12, vitamin D, Iron, Zinc, Magnesium, Copper, Cobalt, and more.”
There is nothing wrong with a good quality burger or steak. Just try to make sure the sides are also nutrient-dense options. For more information, check out his article Red Meat: The Food They Love to Hate or download his eBook The Truth About Red Meat.
Eggs
Eggs have gotten a bad reputation over the years. It makes me sad that so many people are afraid of cholesterol, because cholesterol in our diet is not the enemy! Studies have shown that eating eggs does not affect blood cholesterol in 75% of the population and only modestly increases LDL and HDL cholesterol in the rest of the population. These studies have found that eating eggs does not increase the risk of heart disease. To learn more about why your body actually needs cholesterol, check out my blog post Bacon & Eggs: Healthy or Not.
There are so many ways to eat eggs. You might think you do not like them because you have not found the right way to cook them. For example, one of my kids will only eat them boiled. Don't write them off until you have tried them scrambled, poached, fried, overeasy, and boiled. You can even play with how long you cook them. Some people like their eggs scrambled until they are dry or boiled until the yolk is fully set. Others prefer their scrambled eggs slightly moist and the boiled ones less set.
Quality Oils & Fats
Many patients are afraid to incorporate fats into their diet, believing that eating fat will make them fat. However, there are several essential fatty acids that our bodies cannot make on their own. If we don’t consume them, it may show up as inflammation, fatigue, poor memory function, heart issues, depression, dry skin, or other unpleasant symptoms. Eating fats is incredibly important, but eating the RIGHT fats is the key! For more on this, check out my blog post Are You Eating Enough Fat.
Organ Meats
According to Dr. Chris Kresser, “liver is the most nutrient-dense food on the planet. If you don’t like the taste of liver, one good trick is to put one chicken liver in each cube of an ice cube tray and freeze them. Then, when you’re making any meat dish, dice up one chicken liver and add it to the meat.” To learn more about the nutritional value of organ meat, check out a blog post by my sister, Joelle Kurczodyna, NTP. The Single Food That Had the Greatest Impact on My Health.
Fermented Foods
Fermentation preserves nutrients and breaks them down into easily digestible forms. The probiotics in fermented foods can have a positive effect on the immune system and cognitive functioning. They may also help with inflammation and digestive issues. For more on the benefits of fermented foods and some recipes, check out my blog Make & Eat Your Probiotics.
If you are interested in more about eating healthy, check out the blog 10 Foods That I Used to Think Were Healthy, But Don't Anymore.
Dr. Jamie, D.C.
Every cell in your body contains protein, and it fulfills many different roles in the body. Since the body does not store protein, it depends on your diet to provide adequate amounts. Many women (and men) I know are not getting nearly enough protein, even if they think they are.
You don't have to adopt a keto or carnivore diet to get the protein you need, but making some changes can make a big difference. When you start looking at your current intake, you may be surprised by how little you are actually getting. Once you know your typical intake, you can set goals to increase it as necessary
As you make these changes, it is important to recognize that not all proteins are the same. We need to be informed consumers to provide our bodies with the nutrients they need; choosing the right kinds of quality protein is a big part of that.
Let’s look at the healthiest ways for you to get this protein.
Why Protein Is Important
Protein contains amino acids that are used to repair all the tissues in your body. This includes the tissues in your digestive, respiratory, circulatory, and endocrine systems. It has a much stronger and more varied role than many people realize.
In a very real way, protein is one of the building blocks of a healthy and strong body. According to livestrong.com, protein helps “build muscles, produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function”.
Some people worry that eating protein will lead to weight gain. However, protein is considered the most important macronutrient in building muscle, which can elevate your metabolic rate. And since protein also helps you feel full longer, it is actually great for those wanting to lose weight.
How Much Protein
Your protein needs are individual; there is no one-size-fits-all measurement. Typically, you need .8g-1g per lb. of body weight, but this will depend on your activity level and your body mass index (BMI).
Here is an example of using this method to figure out the protein needs of someone weighing 160lbs.
.8g x 160lbs. = 128g of protein to 1g x 160 lbs. = 160g of protein
So, a 160 lb. person would need approximately 128-160 grams. That is a lot of protein!
What Might This Look Like?
So how would you go about getting 130g of protein in a day? One of my favorite strategies is to break it up into pieces. Think of it in terms of what you need for each meal and snack.
130 grams = 3 meals with 30 grams each + 2 snacks with 20 grams each.
Here is a list of things that have around 30 grams of protein...
- Chicken (3.5-4 oz)
- Ground Beef (4 oz)
- Shrimp (5 oz)
- Salmon (5.5 oz)
- Eggs (4-5 eggs, depending on their size)
- Pork tenderloin (4 oz)
- Milk (3.5 cups)
- Yogurt (3-4 cups, depending on the type)
- Cheese (3-5 oz, depending on the type)
- Black beans (1.5-2 cups)
- Soybeans (1 cup)
Best Source of Protein
Meat can be a wonderful source of protein, but it is important to make sure you are getting quality meat! How the animal was raised and what the animal did while it was alive is extremely important.
It is not just in the animals' best interest to be grass-fed or free-range; it has a direct impact on your health as well. A study done by Mother Earth News compared eggs from free-range chickens with those produced commercially. It found that the free-range eggs had significantly more vitamin A, omega-3, vitamin E, and beta-carotene. In addition, grass-fed beef has been found to contain higher levels of vitamins, antioxidants, and anti-inflammatory omega-3 fatty acids when compared to conventional beef.
Companies spend a lot of money each year marketing their products. The terms they use can be confusing for consumers. The following chart can help you decipher these terms, so you understand the quality of the meat you are buying.
Plant-Based Protein
It is possible to get the nutrients you need without eating meat, but it takes intention to make sure you are getting everything you need. Plants contain many nutrients, but they are not considered a complete protein since they lack one or more of the essential amino acids. For those of you who are trying to eat a vegetarian or vegan diet, check out our blog post here.
Many people think beans are a great alternative to meat, but when you compare the amino acids found in 4 oz. of beans vs. 4 oz. of meat, they are not the same. I love the following graphic from Diana Rodgers, RD, at Sustainable Dish.
Read more ...
Protein is known for its role in muscle repair, but it plays many other roles throughout your body. Getting enough protein is crucial for everyone, even if you are not an elite athlete or a bodybuilder. You literally cannot survive without protein; it is in every cell in your body.
Since the body does not store protein, your diet must provide adequate amounts. Many people require significantly more protein than they are consuming. Perhaps they have been told that it will cause them to gain weight or that they should limit their meat intake. However, I believe getting enough protein can actually help you move towards or maintain a healthy weight.
How much protein do you need? What kind should you have? The answer is nuanced, but I'll give you some good guidelines below to get you started. From there, you can listen to how your body feels and make adjustments. Pay attention to your energy level, mental clarity, sleep quality, mood, etc.
Let’s look at what your body needs and explore the healthiest ways to get it.
Why is Protein
Amino acids found in protein are used to repair the tissues in your body. All systems in your body need this to function properly. Your digestive, respiratory, circulatory, and endocrine systems will not thrive unless the tissue is repaired.
In a very real way, protein is one of the building blocks of a healthy and strong body. According to livestrong.com, protein helps “produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function.”
It is also considered the most important macronutrient in building muscle, which can elevate your metabolic rate. And since protein also helps you feel full longer, it is great for those wanting to be at a healthy weight.
How Much Protein
Your protein needs are individual; there is no one-size-fits-all measurement. Typically, you need .8g-1g per one pound of body weight, but it will depend on your activity level and body mass index (BMI).
Here is an example of using this method to determine the protein needs of someone weighing 160lbs.
.8g x 160lbs. = 128g of protein to 1g x 160 lbs. = 160g of protein
So, a 160 lb. person would need approximately 128-160 grams. That is a lot of protein!
What does this mean in terms of food?
Most people don't know what 130g of protein looks like, let alone how to get it daily. It can seem overwhelming to get that much protein, so I recommend focusing on what you need for each meal. For example, 130 grams of protein could be consumed by having: 30 grams (at breakfast, lunch, and dinner) and two snacks with 20 grams each.
What do 30 grams of protein look like?
- Chicken (3.5-4 oz)
- Ground Beef (4 oz)
- Shrimp (5 oz)
- Salmon (5.5 oz)
- Eggs (4-5 eggs, depending on their size)
- Pork Tenderloin (4 oz)
- Milk (3.5 cups)
- Yogurt (3-4 cups, depending on the type)
- Cheese (3-5 oz, depending on the type)
- Black beans (1.5-2 cups)
- Soybeans (just over 1 cup)
The Best Source of Protein
Quality meat is a wonderful source of protein. We need to consider how the animal was raised when assessing the quality of animal-based proteins. How it moved and what it ate are extremely important. It is not just in the animals' best interest to be grass-fed or free-range; it has a direct impact on your health.
A study by Mother Earth News compared eggs from free-range chickens with those kept in cages. It found that free-range eggs contained significantly more vitamin A, omega-3, vitamin E, and beta-carotene. Grass-fed beef has also been found to contain higher levels of vitamins, antioxidants, and anti-inflammatory omega-3 fatty acids when compared to conventional beef.
Companies spend a lot of money each year marketing their products. The terms used can be confusing for consumers. The following chart can help you decipher these terms, so you understand the quality of the meat you are buying.
Plant-Based Protein
While plants contain many necessary nutrients, they are not considered a complete protein because they lack one or more of the essential amino acids. It is possible to get the nutrients you need without eating meat, but you must be intentional about it.
Many people think beans are a great alternative to meat, but when you compare the amino acids found in 4 oz. of beans vs. 4 oz. of meat, they just don't stack up. Check out the following graphic from Diana Rodgers, RD, at Sustainable Dish.
Read more ...
We’re surrounded by feel-good labels: “low-fat,” “heart-healthy,” “vegan,” “gluten-free,” “all-natural.” They sound healthy, right? But here’s the catch - Starbursts are low-fat. Oreos are vegan. Reese’s are gluten-free. Those labels don't make them healthy. Healthy foods are nutritious, meaning they provide vitamins and minerals to support our body's health.
If we only look at the front of a package, the manufacturer can trick us into thinking foods are healthy that may not be. We need to flip the package over to look at the ingredients. Then, we can make an educated decision about what we put in our bodies. My guiding principle is simple: if I wouldn’t eat the ingredients plain, I don’t want them disguised in a “food-like” product.
My goal is to feel good, stay energized, and support my body with real nourishment. I don't focus on a number on the scale, because that doesn't give a full picture of health. It's much more nuanced than that. I want you to focus on how you feel - are you sleeping well, do you have steady energy, are you out of pain, is your skin clear, is your digestion smooth? These are some measures of health that matter to me.
Let me show you ten foods I used to think were healthy, and why I’ve since made the switch to whole, nutrient-dense options.
1. Veggie Burgers
I used to think veggie burgers were a healthier alternative to beef because they are lower in fat and cholesterol. However, we don't need to be as afraid of dietary cholesterol as many think, because it doesn’t significantly affect blood cholesterol levels. Soy patties often come with a long list of fillers, while grass-fed burgers have just one ingredient: beef. Grass-fed beef is a complete protein and a source of healthy fats. It's nutrient-dense, tasty, and satisfying. I would choose it over a soy burger any day.
2. Fruit-Flavored Yogurt
My go-to breakfast used to be 80-calorie fruit yogurt. It was low in calories, so I thought it was a good choice. But the fact that it had natural and artificial flavoring is a red flag. Having plain, full-fat yogurt with fresh berries is a much better choice. The fat in it supports hormone production, stabilizes blood sugar, and keeps me satisfied and energized. There is no doubt in my mind that it is far superior to that 80-calorie yogurt.
3. Orange Juice
I loved orange juice as a child; who wouldn't want to start the day with the sweet treat? But one glass of orange juice has 26 grams of carbohydrates in it. That's a lot for your body to process and can impact your blood sugar. A typical orange has only 11 grams of carbs and has fiber that slows down the absorption of the sugar. This principle is true for all juices - apple, cranberry, grape, etc. In general, having the whole fruit is better than drinking it as juice.
4. Whole Grain or Wheat Bread
Modern bread is nothing like traditional bread; grains used to be soaked and sprouted to make them easier to digest. Today’s commercial bread is made in bulk - quickly and cheaply - often with inflammatory ingredients. Ideally, bread should only contain flour, water, yeast, salt, and maybe some herbs. Most store-bought versions have lots of other ingredients and don’t meet this standard at all.
5. Seasoning Packets
I wish these packets were healthy because they are so convenient. However, most are filled with MSG, maltodextrin, disodium inosinate, and “natural flavors.” Luckily, making your own spice blends is pretty simple, affordable, and far healthier. I keep a homemade taco/fajita mix in my spice drawer at all times.
6. Salad Dressing
“Light” and “gluten-free” dressings fooled me. I really thought they were healthy. But most store-bought dressings contain highly processed oils that trigger inflammation. Fat is essential, but it should come from whole sources like meat, fish, olives, avocados, and coconuts. Making homemade dressing is not as difficult as people often think. Mine is made with olive oil and vinegar.
7. Vegetable Oils & Margarine
These oils didn’t exist before the 1900s. Manufacturers love them because they are shelf-stable and cheap, so they are found everywhere. They are marketed as “heart-healthy,” but they are linked to inflammation and chronic disease. I prefer to cook with coconut oil, ghee, or lard. I also use olive oil for low-heat dishes.
8. Wheat Thins, Pretzels, & Crackers
“Reduced fat” and “whole grain” sound great, but these snacks are high in carbs, low in nutrients, and made with low-quality oils. Vegetables offer more nutrition without the additives and ingredients found in most packaged food. Plus, they’re naturally lower in carbs. Fruit is also a good option; though they are higher in carbs than vegetables, they also have more nutrients than most processed snacks.
9. Prepackaged Fruit Cups
Convenient, yes again - but often contains unnecessary added sugar. Pineapple is already sweet - why add more? It might take a minute to cut up an apple or peel an orange, but it may be worth it. You will avoid the extra sugar and preservatives.
Read more ...
