I have 3 Weetabix in the morning (6.30), with skimmed milk and two teaspoons full of sugar, and a cup of coffee with skimmed milk, and no sugar. But by 10.45, I'm hungry.
But it has a knock on effect. I eat my healthy lunch too early, then by 3.30/4.00 I'm really hungry. But by that time I'm also tired, and I want to eat starchy or sugary foods.
But when I went on holiday recently, I had bacon, scrambled egg, mushrooms, baked beans, a slice of toast and fruit juice in the morning (9.30/10am), and didn't feel any need to eat again until around 4/5 pm. So although in a breakfast like that, there may be more calories, it lasted the day and made up for the unhealthy snacking.
So the first breakfast is starchy and sugary, and doesn't work as well as the protein rich cooked breakfast.
I'm not about to start cooking a breakfast like the latter at 6am in the morning (my eyes aren't open, and I would probably burn the house down), but I would like a breakfast to last me longer.
Any suggestions?
Why are you eating at 6.00am? Are you actually hungry? Instead of 3 weetabix have 2 weetabix and some toast with butter (or olive oil spread or whatever you prefer) It does strike me your breakfast doesn't contain much in the way of fats and fat does have satiety value.
I'm up at that time because I have to go to work.
What would you suggest in terms of healthy fats that would keep hunger at bay?
I'm up at that time because I have to go to work.
What would you suggest in terms of healthy fats that would keep hunger at bay?
I would guess part of your problem is your natural biorhythm doesn't favour such early waking and eating......but then thats modern living for you! I sympathise.I also sympathise with not wanting to cook first thing in the morning. Life is full of compromises.
I am actually not sure that breakfast is your problem tho. What are you eating for your 'healthy lunch' It could be all you need to do is make that meal a little larger to stave off the hunger pangs mid afternoon. And a starch craving isn't a bad thing as long as its healthy starches that are not full or sugar and saturated fats. There is nothing wrong with eating mid afternoon. It sounds as if you are 'grazing' which actually isn't a bad thing as long as your overall intake is healthy.
Healthy fats are anything that is liquid at room temperature.....but even the solid fats like butter are only unhealthy if you eat too much of them. The two teaspoons of sugar you are having with your weetabix are probably a greater risk to your overall health than some butter on a piece of toast. We don't need sugar to be healthy, we do need fat.
Well today, although I'm not at work, I have tried scrambled egg on toast. So I will see how I go with that, as that is quick and east to prepare when I am working.
I would also consider that breakfast is meant to be the main meal that sets you up with energy for the day.
Typically in society we eat the wrong way around having hardly any breakfast, if any; snacking for lunch, and then stuffing ourselves in the evening when the body is actually needing to come to rest and doesn't need all the energy.
Try considering a breakfast that contains foods with more 'slow release' of natural sugars, rather than the sugar "hit" you get from pure sugar on cereals.
I'm not a nutritionist, so I won't advise on specific foods, but I'm sure a search of the web will provide better information about different foods and whether they are slow release energy foods or not.
All Love and Reiki Hugs
Something that suits me often is to have some of last night's meal (cold or heated up, depending on what it is) for breakfast. Or - if the 'left-overs' are suitable, cooked into an omelette.
Yes I have heard the famous nutritionist, Patrick Holford, saying that we would be better off having a small snack that has protein, rather than reaching for chocolate or biscuits when our energy dips. For instance, hummus and oatcakes - but I guess, another form of protein would be more convenient if not at home, e.g. a small piece of cheese, nuts or a boiled egg. This sustains our energy for longer.
I always have protein for brunch, invariably poached organic egg on grain toast. On rare occasions when I have a cereal, i.e. muesli, I ensure that I add extra nuts and some sunflower seeds.
Also, it amazes me how many people take tea/coffee after a meal. I know it is somewhat established, e.g. hospital, nursing homes but we now know that they deplete the calcium and B vitamins in the food. I always wait at least 90 mins before a tea or coffee and, if close to lunch time, I ensure that I have had a beverage at least one hour before eating. I have stuck to this regime ever since reading this (from a reputable source of info).
Well after a couple of days of scrambled egg on grain toast and a piece of fruit, I have found that it keeps me going a little longer, but by less than an hour.
Crowan, mostly there is no left overs in my house, although if I'm doing something that can be eaten for lunch the next day, I do a bit extra. Not sure I'd fancy it for breakfast at 6.30 am.
Amy, I'm not sure we need a famous expert to tell us that regular healthy snacks is better than chocolate and crisps, but even so, that urge to eat too much after I've let myself get hungry is hard to conquer by will alone. So perhaps the next thing I need to adjust is what I eat through the day.
At work I tend not to get a long break. I usually have 10 minutes mid morning, and then maybe get 20 minutes around 1.30ish. Then I'm home by 4. So perhaps I need to look at what I can eat healthily for those times to help me avoid temptation (at work, there are regular temptations as people often bring in biscuits and cakes to share)
Amy, I'm not sure we need a famous expert to tell us that regular healthy snacks is better than chocolate and crisps, but even so, that urge to eat too much after I've let myself get hungry is hard to conquer by will alone. So perhaps the next thing I need to adjust is what I eat through the day.
Ah I see I missed out the key word! It is not so much nutritious snacks but to have some PROTEIN. (I have now amended my post).
On the occasions (rare, thank goodness) when I have to start the day early, I tend to have a drink, then break for breakfast/brunch/early lunch later in the morning.
As for snacks - healthy or not, we don't really need them. They are an invention of the advertising industry.
The point I made re. snacks was if you have an energy dip and automatically go to grab a chocolate bar. There is a better, more lasting way to sustain energy i.e. eating some protein, preferable with some carbohydrate.
The point I made re. snacks was if you have an energy dip and automatically go to grab a chocolate bar. There is a better, more lasting way to sustain energy i.e. eating some protein, preferable with some carbohydrate.
I wasn't disagreeing, simply making a statement of my own.
I have natural goats milk yoghurt (full fat) and berries for early days (eating breakfast around 6.15) - then a cooked breakfast on slower mornings (eating around 8.30) - 2 eggs, bacon. I don't eat bread/toast - haven't done for months - I have more energy and don't have the energy dips that I used to have. If I feel peckish in the afternoon, I have a piece of cheese, or some olives. My body just doesn't seem to respond well to carbs. I've given up bread/rice/pasta/potatoes.