Making It Happen
Amy Crawford is a high profile health coach and author of wellness blog, The Holistic Ingredient. A former fast-living corporate career girl, Amy was diagnosed with Chronic Fatigue Syndrome in 2010 and says that whole foods and clean living helped her to reclaim her health and vitality – which she now has in spades.
Since getting healthy, Amy has launched a successful business as a health and wellness coach, as well as writing, hosting events and dishing up delicious daily wholefoods inspiration to more than 70,000 fans on social media.
“I see so many people forgo a nutritious, ‘brain food’ breakfast in favour of a quick fix, such as caffeine on the run,” says Amy.
“Often it simply comes down to a lack of pre-planning and organisation.”
She says thinking (and shopping) ahead makes it a lot easier to stick with healthy, workable breakfast habits: “When there’s nothing convenient in the fridge that will sustain you (and be ready in five minutes) then it’s easy to go wrong.”
Amy’s Breakfast Essentials
To ensure good energy, sharper concentration and the feeling of being happily satisfied until lunchtime, Amy suggests drawing a combination of the following elements into your breakfast:
- Good fats such as avocado, nuts, seeds, coconut oil
- Protein in the form of eggs, meat, dairy, lentils, beans etc.
- Fermented foods such as yoghurt, kimchi and tempeh
- Raw foods think grated veggies in an omelette, spinach and kale in smoothies
- Complex carbohydrates like whole grains, muesli, sourdough bread (if grains and gluten are tolerated). Otherwise go for gluten-free options like rice, quinoa or buckwheat
So how does that all look? It’s entirely up to you how you choose to combine the essential elements, but ideally breakfast should be something that you’ll actually enjoy, something to get you excited and jumping out of bed. So have a think about what your preferences are and work from there.
Sweet and Simple
One of the easiest options would be a quick bowl of low-sugar, gluten-free muesli topped with your choice of milk and unsweetened yoghurt, a handful of nuts and some fresh fruit. Be sure to add in your protein though, as an all-fruit or all-carb breakfast is really just a sugar fest in disguise, and won’t get you much further than your morning team meeting.
If you’ve got more of a savoury tooth, then you’ll know that eggs are king. Whether boiled, scrambled or made into an omelette, eggs are always quick and provide us with loads of protein. Amy’s recipe of pesto scrambled eggs on gluten-free toast is a quick and tasty choice that will keep you going all morning. Alternatively, try topping your toast with smashed avocado, fresh herbs and a little goat’s cheese.
Strapped for time? Try whizzing up an easy breakfast on the hop with Amy’s satisfyingly creamy banana and tahini almond milk smoothie. It’s got cinnamon, organic Greek yoghurt and a dollop of tahini for protein and calcium and the best bit? It’s ready in minutes.
Breakfast is the one meal of the day that the majority of us will eat at home, which means it’s your best chance to be in control of what you eat, how you feel and how you perform at work. Here are some super easy tips to help you change your brekkie habits.
Easy changes to eat healthier
- Replace processed cereal with milk with gluten-free or wholegrain muesli (low on sugar and with lots of nuts and seeds) topped with natural, unsweetened yoghurt (dairy or non-dairy), fresh fruit and your choice of dairy, rice or almond milk
- Change from white bread toast with margarine and jam to wholegrain sourdough or gluten-free toast with either avocado and goat’s cheese or nut butter spread and sliced banana
- Instead of a pure fruit juice or commercial fruit smoothie, try a homemade smoothie with minimal fruit but plenty of greens and protein
- Make the switch from a traditional fry-up to an omelette with vegies, fresh herbs and goat’s cheese feta