The difference in having a good or bad day can be in what you eat for breakfast. Give your body energy in the morning to have a good day.
The ideal breakfast should balance complex carbohydrates with protein and healthy fats. It is not necessary to sit at the table with a tablecloth, cutlery and plates, I am aware that few people have time to get up to dedicate half an hour to breakfast, but it takes 5-10 minutes each morning to prepare a healthy and quite complete breakfast.
If you are also trying to lose weight, breakfast should be a priority in your day to day, as it will help you start the day with energy to be a more active person, dedicate time to training in your schedule and arrive at night with enough gear to do an exercise table instead of finishing with the ice cream tub in front of your favorite series.
I have been making the following breakfast for years to start the day well in a healthy, fast and energetic way that does not require more than 10 minutes if I organize myself well:
When you wake up I drink a glass of water with freshly squeezed lemon juice
Why? By adding the juice of a lemon, it is more pleasant and refreshing for the first thing in the morning, I get to start the day with an extra vitamin C, water to hydrate me, citric acids and lemon flavonoids with anti-inflammatory and energizing properties.
Now that I am in the heat of training season, I fasting on some slices of ginger roots and fresh turmeric. Thus, dry stick. They are my natural energizer and anti-inflammatory.
If you find it difficult to eat breakfast like me and you get up without hunger regularly, I recommend that you spend 5-10 minutes when getting up to do a table or circuit of functional exercises such as dips, abdominals, lunges, squats, pull-ups, etc. An energizing yoga board is also very good, it has me hooked. No matter what you do, as long as you spend 5-10 minutes exercising and notice that you have already earned the shower and start to feel hungry for breakfast.
Always start breakfast with fresh seasonal fruit, it is something light that 'goes in' easily if you don't have an appetite, and vice versa, it fills you with the satiating fiber of fruit if you are one of those who are 'wolf hungry' when you wake up.
Make a bowl with:
- A natural yogurt without sugar or sweetener.
- A handful of natural nuts (walnuts, hazelnuts, almonds, etc.).
- Fresh fruit, well chopped, such as apple or pear, or berries such as blueberries, strawberries or raspberries, depending on the season.
A black coffee or a black tea or an infusion that you like (rooibos, chamomile, mint, etc.)
At first it may be difficult for you to go from drunk coffee and you feel somewhat heavy, you will need a week or two to get used to having breakfast and as soon as you start to notice how breakfast gives you the energy that you were missing in your day to day, you will be one of the breakfast-friends club.
And if you can afford more time to cook, start using the kitchen first thing in the morning to vary your breakfast each day, interspersing this energetic breakfast with other more dense ones with scrambled eggs, toasted cereal bread with tomato, extra virgin olive oil, garlic and ham, rye toast with fresh cheese and salmon, etc.