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4 Biggest & Most Common Breakfast Mistakes You Really Need to Avoid

biggest breakfast mistakes

Lynda: In my opinion tucking into a highly nutritious breakfast with awareness is crucial for premium health. Through many years of personal and patient experimentation I believe that what and how we choose to ‘break our fast’ can either set us up for a day doused with food cravings, lack of focus, low mood and lethargy or one laced with clear thinking, balanced emotions, balanced blood sugar levels, energy and good digestion.

The following are my top suggestions to consider when deciding whether to indulge in a breakfast fit for a king/queen or one fit for a pauper.

1. Eating Disguised ‘Healthy’ Breakfast Cereals

food myths breakfast cerealIn essence, we are talking about cereals packaged/processed convenience foods. When did pulverising cereal into drinkable poppers and cardboard boxes of weird looking food particles become appealing? Have we moved away from real food that much?

Let me ask you, do you dislike flavours, textures and eating in general? Then why choose food without soul, those that add little or no nutritional value for your body and mind? Food is fuel for the body, but that does not mean we need to disguise it as garden pellets in premium priced cardboard and quickly funnel it into the gob with a straw. 

Highly processed, packaged foods are often rich in toxic chemicals, sugar, inferior carbohydrates, harmful fats and have little or no good quality protein. Want a tired, lack lustre, dull mind and body that struggles to get moving? One that does not comply with your needs and desires, then take the packaged, processed route. If you crave more energy, clearer thinking, a life well lived and dropping dead quickly rather than a life laden with chronic illness and frustration then opt for real food. Food that may take a tiny bit of effort to prepare but fuel that scratches your back and looks after you long term.

Keep it real, stop paying for clever marketing, save your dollars, invest in your health and enjoy what pristine health without illness feels and tastes like… Capish?

2. Adding the Sweet Stuff

biggest breakfast mistakesDid you grow up on toast, jam, muesli, cereal, coloured, flavoured milk, muffins and milo? Me too. Well it was more that I associated breakfast with these kinds of foods. Sweet and often laced with gluten.

When I ask some patients to take the gluten, processed foods and sugar out from their diet, the most common statement expressed is “What the hell will I have for breakfast then?” Why not have a meal that you would have for lunch or dinner for breakfast?

It is not uncommon for me to have a protein source such as a fillet of fish, sardines, mackerel, grass fed lamb, beef etc with vegetables and a healthy fat source. For example sardines with a simple side of avocado, asparagus or spinach. Leftovers from dinner also make a fabulous breakfast option. Last nights grass fed lamb mince and veg casserole makes me a satisfied woman indeed. Change your perception and you’ll have a broader range of fabulous, healthy foods to choose from. It really is that simple. Think outside of that sweet-box, open your palate and start playing with variety.

Does a piece of toast with strawberry jam keep you satiated and focused until lunch time? I didn’t think so. A meal made up like this, with a hefty dose of inferior carbohydrates, sugar, no protein or fat will not provide the fuel needed to support healthy brain function, stabilize your blood sugar levels and will certainly have you ravenous within the next couple of hours.  Put simply your attention and focus will be weak, your mood may be low, your hunger rife and energy unpredictable. Now wouldn’t you rather use that brain fuel on more important things than thinking about how you can satiate your hunger. That to-do-list will never get done now will it? Stabilize your blood sugar with well rounded meal choices and therefore stabilize your mood, energy and cravings.

3. No breakfast

low calorie dietHaving a nutritious breakfast is ideal for a healthy metabolism. If you miss breakfast you might find yourself lacking focus, feeling lethargic and unable to concentrate. You may also find yourself reaching for packaged, processed, convenience meals mid morning or even over consuming during lunch. A recent study has shown that up to 17% of those who ate breakfast did not consume as much food or beverages during lunch.

Missing breakfast leads to unbalanced cravings. Those who skip breakfast tend to consume 40% more sugar during the day and 45% less vegetables. Cravings, high sugar and lack of nutrients will compromise your overall health. You may experience low mood, a foggy mind, poor memory, concentration, weight gain, morbid obesity, digestive issues and chronic, long term illness.

Studies have shown that skipping breakfast causes insulin resistance. This can affect our body’s ability to burn fat for energy and can certainly increase your risk of diabetes. Furthermore it decreases your sensitivity to insulin at your next meal. Which means you would need to make sure that you are consuming low glycaemic index foods at your next meal. Those who eat breakfast have a much lower rise in glucose and insulin levels after meals which protects them from heart disease and diabetes and supports fat loss also.

The body thrives on good nutrition soon after you get up because it has essentially fasted during the night and your glycogen stores are very low. Choose your food wisely. Avoid foods that do not digest and absorb easily, such as processed carbohydrates and sugar. Meals that are rich in fibre, fat and moderate protein are best. Organic eggs, avocado and sweet potato is one example or a smoothie with protein (180 nutrition protein powder is great for this), avocado, coconut water, cacao and berries are great options and will give your body the ammunition it needs to control hunger and cravings.

Food choices like these and having breakfast reverse the bodies desire to store fat because it helps to keep your insulin levels from spiking. Instead the body will use fat for energy. You are better able to manage your health, fitness and weight, your blood sugar can be controlled and you increase the level of your metabolic hormone, incretin which positively impacts your health by decreasing blood glucose levels.

4. Eating on the run

exercise window weight lossScoffing down food or eating whilst the body is literally moving is an enemy of digestion. Personally  I struggle with this one. Just call me hoover… a Dyson perhaps. If you are anything like me you are often in a “syhurry” (sydney-hurry), early work starts, early yoga session, early meetings and excitable, overachieving ant in pant syndrome that has been there for years.

The process of chewing is an extremely important part of digestion. Chewing allows big particles of food to be broken down into smaller particles that your body can absorb and use. To shirk on proper chewing is no different to starting a game of rugby without the kick off. Gasp! I shudder at the thought? The entire game would be cursed. Minimal chew means cursed digestion and elimination.

Foods that are not broken down well enter the blood stream and can cause a wide range of health problems. These undigested particles can also feed harmful bacteria and fungi. Your body retains much more nutrients if you chew more and less is lost.

Chewing slowly will help you maintain a healthy weight. Your brain will have enough time (generally around 20 minutes) to communicate with the stomach that it is full. As a result you are less likely to over-consume and have more control over your portion sizes.

Taking the time to chew your food properly improves your digestion in many ways. Your saliva contains digestive enzymes, such as lingual lipase which helps break down fats. Exposing the food you eat to these enzymes support the digestive processes in your stomach and small intestine. Saliva also lubricates food which makes its passage through your esophagus easier. The process of chewing predigests and liquefies your food into smaller particles, making it easier to digest for use in your body. 

Improperly chewed foods require a lot of energy to be broken down and is quite demanding on the body. Large particles of improperly chewed food may remain undigested when it enters your intestines. These particles will putrefy (rot) and lead to a host of digestive issues such as bloating, gas, constipation, diarrhoea, bad breath, pain and cramping.

Just the simple act of spending an extra 5 minutes when eating your meal can make a big difference.

In summary, if you would like to welcome more energy, vitality and overall good health into your life I suggest breaking your fast with a highly nutritious meal and enjoying every morsel for at least a month. Reap the rewards and no doubt you’ll create a new habit that your body and mind will thank you for.

Lynda Griparic NaturopathLynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.

Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.

If you would like to book a consultation with Lynda, CLICK HERE

Discover more healthy recipes here

Homemade Raw Protein Dessert

180 Nutrition Raw Protein Slice

Angela: How amazing does this look! So pretty. Another awesome recipe from our ambassador Angeline. It’s high in protein, good fats, gluten free and paleo friendly. I can’t wait to make it…over to you Angeline :)

Angeline: I’ve wanted to make a slice like this for a while now but thought it must too complicated to make but I can’t believe how easy it was. I must admit I did plan to make some protein balls but then decided to change my mind and make a raw slice instead so this recipe was a last minute creation. What makes this recipe different from others is that I’ve made this slice using gelatine which is very good for gut health so that’s an added bonus! I’ve also used some dried fruit which I don’t normally use in my recipes but I came across a brand called Table Top Grapes and they have no added sugar or sulphites which is hard to come across so I decided to use them to help bind the slice.

I hope you enjoy this recipe as much as I do and it was a hit with my mum and family so that’s a guarantee that others will love it too and they are a tough crowd to please!

Ingredients

  • 4 scoops of chocolate 180 Nutrition protein powder
  • 1 cup activated hazelnuts
  • 1 cup no sugar added currants (you could use mejool dates instead)
  • 1 tbsp granulated stevia
  • 1/2 cup coconut oil melted
  • 1 shot espresso organic coffee

Topping

  • 1 400ml can coconut milk
  • 1/2 cup blackberries
  • 1/4 cup granulated stevia
  • 4 sheets gelatine soaked in cold water

Method

  1. For the main slice, place all the ingredients in a food processor along with the coffee and melted coconut oil and blitz for a 2 minutes.
  2. Pour into a spring board cake tin and pack down tightly and pop in the freezer to set.
  3. For the topping, heat a can of coconut milk in a saucepan and add berries and stevia and pulse with an electric hand blender, add gelatine until dissolved and allow to cool slightly.
  4. Pour topping over the slice and pop back into freezer for at least 30 minutes or until firm.
  5. Once set, decorate with a few extra berries on top.

You can find more awesome recipes here and you can follow Angeline here.

Other Posts By Angeline:

Order 180 for your recipes here

How to Make Fermented Coconut Kefir

coconut kefir
By Guy Lawrence

Guy: I have to say, I was very excited to receive this guest post from Maria at True Foods Nutrition on how to make your own coconut kefir. I believe a healthy and thriving gut is one of the cornerstones to vibrant energy and wellbeing. So what better way to feed it than from fermented juice from a delicious young coconut, giving you those essential good bacterias your gut craves! Over to Maria…

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Finding the Best Shakes for Weight Loss

Utilising a protein shake as part of your efforts to slim down and get fit can have many important benefits. Diets that do not provide you with sufficient nutrients could be limiting the effectiveness of your workout efforts or keeping you from losing weight as effectively as possible.

Replacing the occasional meal with a nutritious and tasty shake can provide you with a way to reduce poor food choices without sacrificing the protein and other nutrients that will be needed to enjoy the best results from your workout routine and other fitness efforts.

With a wide range of shakes and meal replacement options that are available on the market, choosing the best among them can be an important concern. Shakes that lack quality nutrients, contain too many empty calories or that will not be able to provide you with the quantity of protein that your body will need to build lean muscle tissue as well as to optimise your weight loss efforts may not be worth the bother. Utilising a superior shake as part of your weight loss plan can help you to reach your health and fitness goals. More

Do a 180 on Your Protein Bars

protein bars for weight loss

You’ve dieted, worked out, eaten special foods and potions, and ultimately, nothing worked the way you’d hoped. Before you eat another one of those popular protein bars you spent a fortune on, take a look at the list of ingredients. More

Protein Shakes for Weight Loss

meal replacement smoothie
You may be excited to learn that 180 Nutrition Protein Shakes are a healthy way to lose weight. These delicious drinks can be very good for you. When it comes to losing weight, you want to choose a product that offers natural ingredients without artificial sweeteners or preservatives. A shake can be a fun and great tasting treat. The fact that it can help you to lose unwanted pounds fast is a great added bonus.

You can lose weight easily by substituting one meal a day or more with a protein shake. A 180 shake or smoothie is made of quality ingredients and offers many benefits to anyone who tries it. If you want to see weight loss results, protein shakes can make a difference in your life when used on a regular basis.

To begin with, this product will give you long lasting energy. It will help your metabolism to speed up so that you lose weight with ease. You can use lose those pounds and be in great shape thanks to this shake. This product is good to drink before or after a workout. It can help you to perform well, have more stamina, and it will help prevent muscle break down after a good workout. This product also helps with lean muscle growth and repair.

This product will keep you full until your next meal. You will not go around craving snack foods or feeling unsatisfied after drinking one of these wonderful tasting shakes. It is important to enjoy your protein shake if you are going to be drinking it often and the effects that it has on your health makes drinking it even better. When you decide to start drinking one or more protein shakes a day instead of snacking on unhealthy foods, you are making a decision to lose weight and stay healthy. Try 180 Nutrition protein shakes and be prepared to feel better and drop unwanted pounds quickly.

Loss weight with 180 Nutrition Shakes now!

Paleo Protein Bars

Paleo Protein BarsThe Paleo Diet has quickly emerged as one of the most interesting and most popular diets to hit the current fitness landscape in quite some time.

The reason for the diet’s popularity is simple. The diet is healthy and it contributes to weight loss as it eliminates many processed foods that can lead to inflammation and ill-health. Now, those looking to eat a Paleo snack that helps their weightlifting routine have found one in the form of the WOD Bar.

Yes, our paleo protein bars have arrived and they definitely can contribute to better nutrition. For those who might not know what the Paleo Diet entails, the diet is based on the hunter/gatherer lifestyle of out ancient ancestors. The diet avoids sugars, grains, dairy, and other modern, processed creations. Instead, the diet is one rooted in natural items such as meats, fruits, vegetables, nuts, and the like. Now, a new health bar has emerged that stays true to the Paleo Diet.

What The WOD Bar Does

The 60g 180 WOD Bar is designed to help the fitness minded gain a number of benefits. Among those benefits would be an increase in energy, which is always helpful when hitting the gym. The bar is a great source of protein. That is a benefit that should never be overlooked. Protein is the building block of all muscle. As you increase your protein intake, you also increase the amount of muscle you can build. The WOD Bar also help the body with recovery after a workout. All the lost nutrients burned up or sweated out have to be replaced. The snack bar can do just that.

The Ingredients of the WOD Bar

There are quite a number of natural ingredients found in this health bar. All of these ingredients have the potential to provide the body with a significant amount of nutrients. Flaxseed, grass fed whey protein isolate, almond meal, chocolate cocoa, and more are all included as part of the mix. Each ingredient contributes to a unique metabolic function. Cocoa helps boost energy. Whey protein can build muscle mass which, in turn, can speed up the metabolism. Organic rice malt help deliver low glycemic index carbohydrates over an extended period of time.

All the of the ingredients in this bar have a special benefit associated with them. Anyone who wishes to get a good nutritional burst will find these ingredients to be a huge help.

Best of all, the bar stays true to its origins. All ingredients are Paleo approved.

So place your WOD Bar order right now and get ready to Feel Your Body Smile.

Protein Bars for Bodybuilding

Protein Bars for Bodybuilding

The fitness realm has been taking off with some of the greatest innovations of products which have greatly been proven to assist the users with enormous gains. These products range from supplements, food, drinks, equipment, and protein bars.

Protein bars provide the user with many benefits, including but not limited to: gain in strength, gain in muscle size, energy boosts, higher levels of fitness, fortified vitamins, and much more.

Taking protein bars are a great way for people to consume the amount of calories that are needed to expend energy during exercise and workout regiments, without filling up their stomachs too much. A problem that many people encounter when eating a meal before working out or exercising is that it causes them to feel sick and uneasy. It can be very difficult to perform certain types of workout routines with a stomach full of food.

However, it is necessary to eat food prior to working out in order to gain the greatest benefits of strength and muscle gains. Muscles are not enabled with the ability to grow and repair themselves if there is not an intake of some type of protein, before, and after an intense workout.

By eating a protein bar prior to, and after a good workout session, the athlete is able to fully maximize on their potential growths without having the uneasy feeling of moving on a full stomach. Protein bars are filled with the right amount of carbohydrates, vitamins, and protein to ensure that the athlete is provided with all of the elements that are necessary to keep their muscles functioning in the most needed times. By choosing the 180 Nutrition protein WOD bars, users are provided with a vast plethora of incredible benefits. The athlete can benefit from its real and natural ingredients which will not only give them great amounts of boosts of energy, but also build their muscles the way they intend to without packing on fat. The athlete will be able to quickly replenish and refuel their muscles and energy levels by having a good intake of grass fed whey proteins, flaxseed, almonds, sunflower kernels, cocunut flower, real cocoa, chia seeds, pumpkin seeds, sesam seeds, psyllium husks, and other naturally proven herbs that greatly affect one’s health levels in extremely positive ways.

Try our all natural high protein bars today with our bar sample packs.

Getting On The Right Track With a Low Carb Protein Powder

low carb protein powderIf there’s one thing that plagues practically every health enthusiast, it’s the high carbohydrate levels found in so many protein powders.

Everyone knows that the best way to become lean and strong is a combination of a good diet and regular exercise, but doesn’t it seem horribly counter-productive to take a protein shake that practically does as much harm as it does good?

Enter 180 Nutrition protein powder. This protein powder cuts the carbs, preservatives and otherwise unnecessary chemicals out of the protein drink and gives you exactly what you want – protein. The body doesn’t store protein, so it’s important to stay well-stocked when building up muscle. Other protein drinks throw fancy words around to throw you off, but 180 Nutrition protein powder cuts right to the chase with a mere 12 natural ingredients that won’t send your head spinning.

Perhaps the greatest benefit of the 180 Nutrition protein drink is that provides a boost of energy through purely natural means. The sad fact of the matter is that the vast majority of the foods we consume are full of fillers meant to make us feel content rather than energised. Sadly, even other “nutrition” drinks fall victim to this. Other protein powders implement artificial sweeteners and unnecessary bulking agents, but 180 Nutrition cuts to the chase, fueling you up right away.

180 Nutrition is great for weight loss as well. Supplement yourself with regular exercise sessions and eat 4-6 times a day and you’ll be in great shape in no time. It’s not uncommon for the 180 nutrition smoothie to replace as many as half the recommended daily meals, so it’s safe to assume that this low carb protein powder produces a very filling drink as well.

180 Nutrition is a great supplemental drink that caters to literally everyone. Whether you’re young or old, sick or well or merely looking to add some nutrients to your life, 180 Nutrition powder drinks are for you. Stop consuming fillers and start putting natural, nutritious contents in your body – you won’t regret it.

Try a low cost starter pack today and see for yourself

Natural Protein Powder – Australia

natural Protein powder

Are you looking for a natural protein powder? If you use protein powders as part of a health or fitness routine, you probably expect it to be good for you, right? However, if you take a closer look at the ingredients on many of the commercial protein powders, you may be surprised to find out that it has added sugar and chemicals with names you cannot pronounce. The question you then need to ask yourself is, are these ingredients healthy?

When you think of a health product, you probably do not expect ingredients such as corn syrup solids, sodium caseinate, tocopherols, sucralose, or medium chain triglycerides. If you are looking for a healthier, more natural alternative to your protein powder, look no further than 180 Nutrition Natural Protein Powder.

Instead of being filled with sugar and unhealthy chemicals, 180 has only twelve natural ingredients. The creators of the product worked with experts in the field to come up with a list of twelve super foods: grass fed whey protein isolate, flaxseed, almond meal, sunflower kernels, coconut flour, cocoa, chia seeds, pumpkin seeds, sesame seeds, psyllium husks, inactive brewers yeast, and Stevia.

This all-natural recipe contains no added sugar, no preservatives, no artificial flavoring, and no artificial coloring. Rather than being created in a laboratory, these ingredients can be found in any supermarket or natural foods store. 180 nutrition protein powder is filled with fibre and protein, and because it is sweetened with Stevia, it has only one gram of sugar per serving.

180 Nutrition natural protein powder is also a very diverse product. If you are trying to lose weight, just add a scoop of 180 to a smoothie and have it as a meal replacement once or twice a day. You should especially use these smoothies as a replacement for meals that are high in carbohydrates.

180_nutrition_recipes

Just add water, your favourite milk or yogurt, ice, and some bananas and/or berries (and even some avocado if you love your natural fats like us!). If you are trying to build muscle, you could add a little more protein powder to your smoothie by including an organic raw egg. If you want to get the most out of your workout, have at least half of a serving before your workout, and a full serving after your workout. You can personalize your smoothie by adding whatever ingredients and flavors you desire.

In addition to making smoothies, 180 Nutrition protein powder can be used as an ingredient in muffins, cupcakes, cookies, pancakes, and many other foods. You can also sprinkle 180 Nutrition protein powder on cereal, salad, or yogurt to add a little bit of protein and fibre.

Whether you are trying to lose weight, build muscle, or just improve your health, your traditional protein powder, with its added sugar and chemicals, is getting you nowhere. Replace your unhealthy protein powder with the delicious, all-natural 180 Nutrition natural protein powder, and you will quickly notice the difference it makes.

Order your supply of 180 today. click here.