I often get asked what is the best breakfast to have, especially after exercise. In my opinion, there is only one answer, and that is EGGS!
After reading The 4 Hour Body by Tim Ferriss in 2010, I replaced my porridge breakfast, which I had been eating for about 5 years with an egg breakfast and have never looked back. I believe it can help towards a leaner, healthier body by reducing body fat, plus is super nutritious. I’d love to know the science behind it (there is a bit below) but I’m not a doctor, a nutritionalist, scientist nor do I have the qualifications and research to back this article up. I do however, have lots of friends and family members who have replaced their usual breakfasts with eggs and have experienced a significant improvement in their body composition and energy levels like I did.
Here is what I eat for breakfast everyday:
- 2 scrambled eggs (or more if hungry). Spinach and/or kale and lentils cooked in coconut oil, garlic, chilli, paprika, turmeric, sea salt and black pepper.
- 2 scrambled eggs (or more if hungry). 1 tomato, 1 avocado dressed with olive oil, cider vinegar, sea salt and black pepper.
- All of the above.
I sometimes mix number 1 up and add some red onion or other veg like mushrooms and broccoli. On special occasions, I even threw in some cashew nuts – oh my goodness, try it! They go all soft and delicious and soak up the flavours from the rest of the dish.
For you carnivores, add some good quality meat to get even more favour and protein, like chorizo or bacon.
There’s no hard and fast rules on what to cook, mix it up, making sure there’s eggs and some green stuff. That’s the magic formula.
Garlic, chilli, herbs and spices are remarkable for burning fat so get involved with them. Experiment with others and let me know how you get on. I’ll write another post their benefits soon.
While I have your attention, and before I completely bore you to death, check out my friend Fi Silk’s blog on eggs for breakfast – there are some really great breakfast ideas on there. Super easy and tasty. AND check out her body!!!!! If it’s good enough for her, then it’s good for me too : )
So, back to eggs ……. don’t forget to leave the yolks in! When I see recipes for egg whites and those cartons of egg whites in the supermarkets, it just upsets me. The yolk is the most important part, Mother Nature left it there for a reason. It’s the part that holds all the vitamins, minerals, amino acids and goodness. Don’t throw it away – it’s madness!
“But isn’t eating too many eggs bad for me? What about high cholesterol?”
Come on guys, let’s step away from the 1990’s where that is abolulte rubbish. I eat at least 6 eggs per day, am fit as a fiddle and am in full health (this isn’t me being big headed, it’s just the truth) Like Fi says, “I suggest you use that mushy grey shit inside your skull and do some reading on the subject.” Hey, it wasn’t me that swore, it was her.
When I tell people what I eat for breakfast, especially the spinach and lentils mix, the vast majority answer with an ‘Ergh!’ This does annoy me a little bit (feel a little ashamed to admit it) because I wonder what part of them thinks it’s beneficial and normal to stuff processed, man-made, sugary carbohydrates in the form of cereals and bread into their body, especially first thing in the morning. This will send the insulin sky high, resulting in carby sugary cravings later in the day and leading to excess body fat. PLUS it’s not good for health. (rant over).
In the western world, we have been conditioned to eat meals such as bread, croissants, cereals, even porridge first thing in the morning, all of which are heavy on carbohydrates. Don’t get me wrong, my suggestion isn’t an Atkins-style diet, far from(!). I am not saying don’t eat carbs, you can have them later on as a second breakfast around 10-11am, but start your day with a protein rich breakfast and you will be pleased with the results.
You haven’t got time to make your breakfast in the morning? Cooking it can be as quick as pouring your cereal.
- Pre-boil your eggs in dozens and leave them in the fridge.
- Use canned beans and lentils, as opposed to cooking your own. Make sure to rinse them well as the enzymes on them is the stuff that gives you wind.
- Use frozen vegetables (I’m not ever so keen because of the frozen taste) or prepare veg in batches when time is of the essence (I just hack at my veg in the morning like a mad man and throw it in the pan)
- Invest in a good small non-stick frying pan – your life will be so enjoyable. It makes washing it a breeze.
- There’s no need for your breakfast to look Instagram-ready, just chuck it in the pan, then chuck it on the plate. Rinse the pan out whilst your breakfast cools, then enjoy. One pan wonders are the best – scrambled, omelettey, vegetable medley. Who’s say it has to be a perfect omelette? Just throw the eggs in from the shell then whizz it around. It tastes the same at the end.
If you decide to skip the Science Bit coming up, be sure to scroll to the Fascinating Fact – it’s my favourite egg fact!
And, as promised, here’s the SCIENCE BIT
(Taken from The 4 Hour Body by Tim Ferriss) (Yes, some people think he is a knob but don’t knock it until you’ve tried it)
Eggs contain choline which helps increase fat loss.
Choline metabolises into betaine in our cells (mitochondria), which makes the cell more stable (contributes to mitochondrial redox status).
If you’re like me, that bit may have been confusing. In short, the choline in eggs turns into betaine once ingested, which makes our cells more stable and protects them against inflammation, potentially protecting us from disease.
Spinach contains betaine.
It is incredible for body re-compostion – Popeye had the right idea. But don’t worry, you’re not going to turn into Popeye by eating a few eggs and a bit of spinach each morning.
Spinach also contains phytoecdysterioids, which increases muscular performance and protein synthesis, one of the most fundamental biological processes by which individual cells build their specific proteins – Oh, how I wish I had a some kind of science degree.
Lentils are a rich and affordable source of protein, with high levels of the amino acids isoleucine and lysine. These branched chain amino acids (BCAAs) are noted for their roles in muscular repair, with lysine noted for its effect on glucose metabolism – meaning it helps process carbohydrates.
Eat all 3 food separately and they are powerful.
Eat all 3 foods together and they work magnify each others powers.
I’ll leave you with an fascinating fact about eggs…..
They are the only food that contain all 9 essential amino acids in the perfect ratio that the human body requires. AMAZING!!!!!
“Essential amino acids cannot be made by the body. As a result, they must come from food. The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.”
In order to work perfectly and be utilised fully in the body, each amino acid requires the other 8 in a perfect ratio, the same ratio as eggs provide. Forget BCAA supplements, eggs are the answer.
I hope this post isn’t too sketchy. I wish I was more educated and a better writer, I basically just throw all my thoughts onto the page and hope for the best, but hope you learnt a little something.
And that’s about it folks. That’s my jumbled eggy waffling post over. Like I said before, I’d love to tell you how it works but I can’t. You’re just going to have to believe me and try it.
As you can see, I have scattered a few of my breakfast pictures throughout this post. They all are variations of the same few ingredients.
Happy Egging x