Your healthiest start to the day is Breakfast

Breakfast should include a healthy source of protein and plenty of fiber; the combination will help satisfy your hunger and will keep you feeling full until mid morning or lunch time.

The protein can come from low-fat meat, low-fat dairy products, or nuts and nut butters. A lot of people that are going on a “diet” think that they should skip breakfast but by actually doing that you are making your metabolism (see Metabolism blog) lower and your body stores energy as fat.

So how many times have you really wondered what you should have for breakfast?? when your shopping going down the isles and choosing between millions of cereals, porridges, fat free, dairy free, sugar free, gluten free what to do what to do? So I've put together my best breakfasts for the time poor and health conscious!

1. Eggs

However you enjoy these little delights of absolute goodness they are one of the greatest ways to start your day…poached eggs, smashed eggs, hard boiled, soft boiled.Eggs are a great source of protein!

One egg contains 6 grams of high-quality protein and all 9 essential amino acids. They are also low in saturated fat.One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. So poach, hard or soft boiled go ahead and enjoy!

2. Breakfast Smoothie

Smoothies are great because you can cater it to whatever taste that your feeling in the morning. I usually change it according to how much activity I have done at a morning session by adding ingredients that are higher in carbohydrates.For example: post session I will normally have a smoothie that is made up of berries, banana, Jalna greek yoghurt.

• ½ cup Blueberries, 1/2 cup raspberries, 1 scoop chocolate protein powder with ice

• ½ cup raspberries, 2 tablespoons 100% peanut butter, 1 scoop chocolate protein powder, ½ cup coconut, dash unsweetened almond milk.

• 2 mango cheeks, ½ cup cup raspberries, 1 scoop vanilla protein powder, ½ cup Jalna greek yoghurt.

3. Quinoa

Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

Contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels

Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen.

Contains lysine. Lysine is mainly essential for tissue growth and repair.

Quinoa with blueberries and almonds

1 cup (milk) your choice of seed, dairy, soy or almond milk

1 cup water

1/2 cup quinoa

¼ cup Blueberries

½ Banana

2 Tablespoons of Greek Yoghurt

2 apples, chopped or grated with skin

½ teaspoon ground cinnamon

1 teaspoon vanilla extract

2 tablespoon Nutty mix (LSA , Psyllium, Flaxseeds, Chia)