No time for breakfast…

smoothie with blueberries, banana and cereal

Are mornings a stress filled rush hour for you ??? Getting ready for work, school or uni, making lunches, feeding children, finding sports uniforms, feeding pets, hanging out washing … Things can feel pretty frantic. Not the best way to start the day.Your cortisol levels are naturally at their highest in the mornings so adding in a frantic schedule can cause a skyrocket of stress hormones.

You have two choices – streamline what you need to do or get up earlier. Either way you need to make time for breakfast. When you skip breakfast your body is literally running on empty and the effects can be hard and wide reaching.

As I said, cortisol levels are highest around 7am. When you eat breakfast your levels decrease and you can avoid that jittery, anxious, nervous feeling that often comes mid morning when you’ve not eaten.

You also need to eat to restore glycogen and level out blood sugars. This has a positive effect on your mood, hunger and helps avoid that ‘hangry’ feeling where your body is crying out for sustenance and making you irritable and cranky.

Regularly missing breakfast is also associated with increased risks of heart disease, diabetes, high cholesterol and blood pressure and increases your risk of weight gain/obesity.

When you skip meals, especially breakfast, your body can go into famine mode and start trying to store energy. Eating breakfast helps you to avoid this and increases your metabolism throughout the day making weight management easier.

The best breakfasts include some protein, healthy carb and  fats e.g. eggs, avocado, oats, nut butters. If that all sounds like an impossible dream why not give a smoothie a go. Its ready in minutes, you can take it with you, it suits those people who don’t really feel all that hungry in the morning and, when made well, has all the things you need to power you through till lunch.

My current obsession is with Prana protein powders which are plant based and taste fantastic. For a super smoothie which provides you with fibre, carbs, good fats, hormone balancing effects, blood sugar modulation, antioxidant rich berries and is completely delicious give this one a go ….I sometimes can’t wait till morning so will have it for dinner too but that’s another story….

Ripe organic blueberry. prana

My favourite breakfast smoothie

1/2 frozen banana
lots of ice
1/2 cup frozen blueberries
1/2 cup almond milk
1/2 cup water, add more as necessary to get the consistency you like
1 teaspoon cinnamon
1 heaped tablespoon of vanilla creme or coconut Prana protein powder
1 tablespoon coconut oil
1 teaspoon maca and cacao powder

Place all of this in your blender, whiz it up and you’re good to go.

You can play around with the fruits and milks to find what you like best.

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Jam that you can eat to your hearts content …

jam

I love this stuff ! I love it on toast, in a smoothie or straight off the spoon.

Forget about supermarket jam whose first ingredient is usually sugar. Most commercial, and even home made jams, have a ratio of one or two parts sugar to one part fruit – YUCK.  That equates to as much as 7 teaspoons of sugar per serve.

This clever jam has very little sweetener and relies on the fruit for its flavour. It has the added benefit of healthy omega 3’s from the chia and antioxidants from the berries. It takes about 15 minutes to make so give it a try.

Super Chia Jam 

3 cups berries – blueberries, strawberries, raspberries or a mix. You can use fresh or frozen.
3-4 tablespoons of maple syrup or honey
2-3 tablespoons of chia seeds – Use 3 tablespoons if you like a firmer set to your jam
1 teaspoon vanilla

Place berries and sweetener in a saucepan and allow to simmer gently for about 5 minutes. Lightly crush with a spoon. Stir in chia and keep cooking gently for 10 – 15 minutes. You will need to stir it regularly during this time. Take off heat and stir in vanilla.

Pour into clean, sterilised jar and keep in fridge.