Breakfast is a basis!

Breakfast is the most import ant meal during the day. It gives you energy and nutrition’s for the major part of the day.

Do you always eat breakfast? If not, you are likely to suffer obesity. Without breakfast we can perform our duties well, but we feel very hungry about noon. Your organism is on alert due to lack of sugar, so you eat a  chocolate bar or a cake. When you return home, you have late lunch and supper right before you go to bed; next morning you do not feel like having breakfast at all... In this way your organism gets accustomed to many calories and sugar at a time – the effect is that stores fat.

Breakfast  not only provides energy at the initial part of the day, but stimulates to action and improves concentration. It should include as much as  40% of calories intake  in the entire day diet [1]. How you should plan it?

Typically breakfast means a sandwich or porridge and milk. But a better meal and more nutritious can be composed. Bread and milk are not  necessary components of every breakfast. We can get rid of this habit and invent and experiment with something new.

Limit proteins

Daily recommended amounts of protein depends on your age and state of your organism (children,  youth and pregnant women need more). For a healthy adult the norm is 0,8-1,0 g protein per 1 kg of body mass, e.g. a person weighing  70 kgs should eat 56 do 70 g of protein daily. This amount of protein is contained for e.g. in two scrambled eggs. Daily energy amount should be supplied by protein in 15-20%. Its surplus is harmful for the organism. Cow milk, with its large amount of protein – due to stomach juices, transforms into a substances similar to cottage cheese. It is a challenge to our digestive tract as it blocs regular digestion [2].

As a result of protein metabolism an excess of urinary acids forms  that causes inflammation in joints. Moreover, kidneys and lever are likely to be harmed and impaired. Many people suffer allergy to proteins, especially in milk or fish [3]. With excess of meat and milk products in our diet, our body receives too much protein. In addition, this helps obesity. Nuts or beans are healthier sources of proteins. They do not acidify the organism.

 

Why should we give up bread?

 

Breakfast without bread and milk products are  not only possible, but is also healthier. Milk products and bread (especially wheat) disturb balance of the organism and increase storage of fat in tissues of the [4]. Bread (even whole grain) contains very harmful gluten [5]. When we eat other components of diet we can also adds vitamins and microorganisms to our body.

Moreover, bread contains harmful kitchen salt. According to the British doctors,  18% of salt we eat is in bread. They found out that one third of loafs of bread they examined contained as much salt as a package of  chips [6]. Even rye bread, considered healthiest, contains a lot of salt.

Next dangerous component in bread is … flour which contains a lot of starch. It deprives our organism of many precious substances and is harmful for the bowels [7]. Typically, all kinds of bread available are baked on bakers’ yeasts that favor fermentation process in your bowels and result in the origin of cancer. A natural bacterial flora of bowels is damaged [8]. Therefore, you should consider eating less bread and more substitutes.

 

General principles:

 

select  low-processed products

 instead of acidy products eat more neutral Ph products

 your breakfast should be a warm meal!

 

Why? Because a warm meal is much easier absorbed. Yogurts  or fruit juices, though so popular now, are not healthy at all in our climate.

 

Alkali diet – how to avoid harmful products and eat better ones:

 

sugar and sweeteners – eat less

salt – eat sea salt

meat – eat tofu and soya products, beans

cheese – eat tofu (e.g. in salads, although it cannot be used instead of soft cheeses)

butter – eat olive oil,  linen oil

eggs – eat flax-seed, tofu

sweets, snacks –  eat nuts

 

Groats and spelt

 

Bread or muesli with milk can be substituted with  groats, a  product which is very rich in good components.  Groats contain vitamins of B group: B1 (thiamine), B2 (riboflavin), PP (niacin), B6 (pirydoxyne), folium acid and vitamin E. They contain also a lot of mineral components, mainly potassium which can lower your blood pressure, iron which protects from anemia and magnesium which is beneficial for your nervous system and muscles (including the heart muscle). Groats are also a good source of calcium, copper, zinc, manganese and silicon. And most of All they contain a lot of plant protein (ca. 100 g of groats contains ca. 10 g of protein)[9].

Particularly valuable is millet groats as it is gluten free. It contains a small amount of starch and a lot of proteins; moreover, it has lots of vitamins of B  group: B1, (thiamine), B2 (riboflavin) i B6 (pirydoxynes) as well as  iron and copper [10].

Buckwheat groats is also recommended. It contains a lot of protein that is rich in lysine and tryptophan – substances that our organism cannot produce by itself. Additionally, it contains a lot of folium acid, magnesium, zinc, manganium, potassium and phosphor [11]. It provides a lot of silicon, good for your blood vessels and bones.

On the other hand, spelt is considered as most healthy cereal, protected by its shell from pollution. It offers many components. No  chemicals are used in the work in the field; it gives better crop, when regular compost is used. Spelt offers unsaturated fat acids and vitamins of  B and PP groups as well as mineral components such as  iron, potassium, calcium and zinc. Spelt diet helps decrease cholesterol level in blood and strengthens  you thanks to rodanids, a  natural antibiotic [12].

 

Almonds

 

Typically we use almonds as an admixture to cakes or a snack. But it is worthwhile to add almonds to our daily  diet. They are very rich source of nutrition substances. They contain unsaturated fat acids, magnesium, copper, fiber and tocoferols. They help function the circulatory system, blood vessels and help decrease the level of cholesterol. Moreover, they prevent obesity. Almonds contain particularly high amount of  arginina – an aminocid, which is a component of karnityna, good for our muscles efficiency. Moreover, almonds have anti-oxidant qualities.

 

A standard portion (28 g) of almond crumbles provides:

 

  • vitamin E (36,4% of daily amount),
  • mangan (36,0% of daily amount),
  • magnesium (19,5% of daily amount),
  • copper (16,0% of daily amount),
  •  fibers (13,2% of daily amount),
  • riboflavin – vitamin B2 (13,5% of daily amount),
  • protein (12,1%  of daily amount).

 

One portion of almonds (28 g) gives 164 calories, mainly from fats;  they are unsaturated fats. Almonds are  a substitute of your second breakfast or five o’clock tea.

Almonds and other nuts for a long time were considered unhealthy because they contain a lot of fat. But clinical studies prove that they exert positive  influence on your blood vessels and your heart. They decrease the “bad” cholesterol (LDL), and at the same time increase  HDL („good cholesterol”) [13].

At best you should buy fresh almonds and prepare them at home.

 

Fresh almonds – preparation: fresh almonds leave in water for 12 h, next peel and ground; they are well assimilated by your organism.

 

Hempseed

 

Hempseeds are one the richest sources of protein in the plant world – but most of us do not know about it. Hempseed protein is better assimilable than soya protein. Moreover, hempseeds contain a number of precious nutrition components: vitamins of B group, vitamin E, calcium, potassium, phosphor and iron. Carbohydrates constitute one third of hempseed, providing fibers necessary for efficient digestion. They also are rich in  „good fats”, i.e. unsaturated fat acids [14]. As a result, they  „clean” cholesterol in your veins, decreasing risk of heart attack and sclerosis, they are helpful in skon diseases  and cancer protection [15].

Hempseeds taste like nuts and can be eaten raw; e.g. you can spread them on sandwiches or add to  salads and muesli. They can also be used for baking or boiling. You can mix a handful of seeds n (whole or peeled) with fruit or juice.

 

Healthy (and not trivial) breakfast

 

What should a healthy breakfast consist of? First of All, before breakfast you should drink a cup of warm water to make your  digestive system become  „active” gradually. It is worthwhile to drink warm water also during the day – it is good to satisfy your thirst and clean your organism from unwanted elements.

The best basis for your breakfast is groats, e.g. millet groats. You can spread seeds of hemp, nuts or almond scrambles (Nb. nuts and almond first should be kept in water for ca. 12 h to make them more assimilable).

 

  • you can boil millet grounds or keep it for half an hour in warm water,
  • cook buckwheat for 12-15 min; add  1 big onion,
  • spelt crumbles lasts longer: for 3 cups of water add 1 cup of spelt crumbles and boil for ca. 40 minutes.

 

Enjoy your meal!

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Quote for today

Eliminate stress (…) elimination of stress is equal to the process of recovery. (s. 50)
Consciousness and health The body without consciousness is healthy.  Healthy consciousness transfers the disease to the body. (s. 262)
Diet and health (…) do not stick to a strict diet – instead eat well. This will suffice zn – both for the healthy body and soul. (s. 244)
Your body weight depends on your mind The mind is a key to solving the problem of obesity (or anorexia). (...) You will not be able to control your diet, overeating  (or anorexia), unless you are able to control the state of your mind. (s. 294)
Love Only someone  filled with love lives to the fullest of live. Mind you, those in love are usually healthy Or even symptoms of diseases in them vanish. Love is the main basis of health. (s. 182)
Desires of the mind The mind always desires something it cannot achieve. The more we possess, the more we feel deprived. (s. 287)
Care for the present time The past does not hide anything interesting. Release yourself from it and live in the present time. (s. 304)
Power of the mind We are not aware of the power of our minds, of our capabilities and that it needs only little will power to use them. All you have to do is use principle of concentration of power, i.e. learn how to distinguish import ant matters from trivial ones and  do not seek  problems where they do not exist. (s. 72)
Happiness Happiness is the  state of consciousness that can occur only during the processing of complex information. Thus, you wahe to develop your spirit and your senses – in  this way we can earn more possibilities to feel happiness. (s. 39)
Rationality in work Work is well done when you do not feel exhausted with it after its completion (s. 117)

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Unimaginable: The Power and Paradoxes of Our Minds deals with the unusual power of the mind. The fundamental motive of this book is trust in power and capabilities of the human mind in combating diseases, stress and worries.

Książka Niewyobrażalne. Potęga i paradoksy naszych umysłów