Skipping breakfast can leave us feeling sluggish and even low, but according to the latest research 50% of Brits miss out breakfast, double the figure reported in 2012!*

We spoke to Head Nutritionist, Shona Wilkinson, from www.NutriCentre.com, on why breakfast is so important.

“If you were to go 6 to 9 hours during the day without eating you would be feeling very hungry but if you think about it, this is what you do during the night.  If you don’t have breakfast then this ‘fast’ may continue for several hours longer.

Although this rest from food gives your digestion a well-deserved rest, delaying food for so long may lead to overeating when you do decide to eat, and cause you to choose sugary foods instead of more balanced options to give you that instant energy hit.

You may also find you play ‘catch up’ with your calories leaving you eating far more than you should late at night, when it is more likely to be stored as fat then used for energy.”

For those mornings when you decide that extra ten minutes in bed is the priority, or getting ready has taken longer than expected what can you speedily eat?

Shona Wilkinson suggests “If you are too busy to make breakfast in the mornings, buy a blender that is very easy to use and clean, such as the Nutri Bullet.

The great thing about this type of blender is its design. The blender’s container is removable and doubles up as the cup you drink your smoothies from. The blender’s blade is also removable which makes it super easy to clean as there are no ‘hard to reach’ bits.”

 

Why blending rather than juicing can be quicker and healthier:

• You are able to blend whole fruits, vegetables, nuts and seeds and so retain all the fibre
• When you juice you have to clean up the pulp (extracted fibre) which is fiddly and messy
• When you juice you have to ‘feed’ through the produce which takes longer than blending it
• The Nutri Bullet can be blended with water, not fruit juice, making the smoothies much lower in fructose than smoothies made with fruit juice or juice by itself
• You can add nutrients rich foods such as spirulina, maca and barley grass when you blend and nuts and seeds which will give you essential fats

Try 3 hero breakfasts to get your quick energy fix for the whole day!

Low GL on the GO Breakfast Smoothie

Ingredients

• 2 leaves Bok Choy – (or any other greens such as spinach or kale)
• 1 stick celery – (or any other vegetable such as carrot)
• 2 inches cucumber – (or any other vegetable such as beetroot)
• I apple – (or other low GL fruit such as pear)
• A few berries of choice
• ¼ cup chia seeds – (or any other nut/seed such as flax, almonds and walnuts etc)
• 1 tablespoon raw chocolate powder – (or any other nutrient rich food such as maca and spirulina)

Method

• In the evening put all the above ingredients into the blender’s cup
• Store the container in the fridge
• In the morning fill the blender’s cup with water
• Screw on the blender’s blade and blend
• Drink from the container either at home, on the way to work or at work itself – there is also a lid you can use for transportation.

Don’t own such a blender?

You can make smoothies like this in other blenders, you have you may have to omit the nuts and seeds as some blender do not break these down. You could always store the ingredients, ready to go, in a container in the fridge, to save time in the morning.

Avocado on toast

 

Ingredients

• 1 ripe avocado
• 1 tbsp olive oil (virgin)
• Juice of lemon
• Toast
• Salt and pepper
• Toast your bread of choice

Method

• Cut up avocado
• Mix avocado with other ingredients
• Put avocado on toast and enjoy

 

Porridge with blueberries

 

Ingredients

• 1 cup whole rolled oats
• 1 cup water
• ¼ teaspoon sea salt
• ½ cup blueberries
• 1/2 teaspoon ground cinnamon
• 1/8  teaspoon ground cardamon
• 1/8 teaspoon  ground nutmeg
• 1 teaspoon maple syrup or honey
• 1 cup almond or coconut milk
• ¼ cup chopped almonds or walnuts, or a mix of the two
• 1 tablespoon ground flaxseed

Method

• Combine oats, water, milk and salt in a saucepan and bring to a boil over medium heat.
• Lower the heat and simmer gently for about ten minutes, mixing in the spices and stirring occasionally
• Once the porridge is a creamy consistency, take it off the heat and let it cool slightly
• Serve with the blueberries, chopped nuts and flaxseed

 

For the days when your alarm doesn’t go off, or you simply don’t feel like eating at the crack of dawn, try these top supplements to get your energy and nutrition levels up to kick start your day!

Proven Probiotic’s Plus Total Immune & Energy Support

Try Proven Probiotic’s Plus Total Immune & Energy Support (available at www.provenprobiotics.co.uk for £10.95) This is the first product that combines all of the benefits of the studied LAB4 probiotic with other powerful nutrients to produce a truly comprehensive and effective support to immune and energy status. On top of LAB4 bacterias each sachet contains also vitamin C and D, selenium, zinc, Beta-glucans and elderberry to provide that energy kick and support immunity. On top of that coQ10 and B-complex increase alertness and mental attention.

 

Quest Vitamins’ Effervescent Vitamin C

Kick your Vitamin C intake up a notch with Quest Vitamins’ Effervescent Vitamin C, (www.revital.co.uk for £2.49) and get fizzy with it! With a high potency of 1000mg per tablet, you’re sure to feel the positive effects.

The Effervescent properties allow for fast absorption of nutrients, perfect for when you really need a quick, efficient pick-me-up. Synergistic Rutin and Rosehip have been added to maximise utilisation and effectiveness, ensuring you get the most from your daily dose.

Vitamin C contributes to the normal functioning of the immune system and the reduction of tiredness and fatigue, whilst supporting collagen formation for body tissues including skin, gums, teeth and cartilage.

 

Nature’s Plus AgeLoss Energy Support

Try Nature’s Plus AgeLoss Energy Support (www.revital.co.uk for £32.25). Rather than being just a caffeine boost, it contains a full range of B vitamins to directly support energy production in your cells, choline to support the liver, an antioxidant and anti-inflammatory blend of plant extracts, and herbal ‘adaptogens’ (substances that can help to balance energy and stress levels)’

*http://www.heales.com/docs/hmexout3/Heales_Medical_DEC15_Newsletter.pdf