What you have for breakfast can impact your entire day. If it’s something heavy like bacon, eggs, a lot of bread, and a beverage, you may have a feeling of heaviness and drowsiness, which will affect your performance in a busy morning. Habit and tradition can be hard to overwrite, but it’s not impossible. If you’re willing to change your eating habits, breakfast is the best way to start.
To Skip or Not to Skip Breakfast
The link between breakfast and brain function is not a myth. In research conducted among children, those who skipped breakfast had less ability to learn. However, in the past few years, we’ve heard a lot about IE – intermittent fasting. IE means that you won’t eat until 10 am or even noon, or 1 pm. There are many health benefits to fasting, but there are claims that people feel better when they skip breakfast because they were eating a lousy one the whole time!
Change Your Breakfast, Change Your Day
Whether you have breakfast at 8 am or noon, don’t be quick to eat the first thing you grab in the kitchen. What we eat impacts not only our physical health but a mental and emotional one. Instead of the habitual cereal, bagel, toast with PB and jam, try something different for a week and see how everything slowly changes.
Chia for the Win
Unless you’ve been living in a cave, you’ve probably heard of chia seeds – tiny little seeds that are considered a superfood. We may have become familiar with chia only several years ago, but It’s not a discovery. Chia seeds were an important food for the Aztecs and Mayans a long time ago. Fun fact: in the ancient language of the Mayans, “chia” means strength.
Don’t let the size fool you. The tiny seeds are packed with nutrients, and only one-ounce (28 grams) can give your body:
- 11 grams of fiber
- 4 grams of protein
- 9 grams of fat, including 5 grams of omega 3s
- 18 % of RDI of Calcium
- 30 % of RDI of Manganese
- 30 % of RDI of Magnesium
- 27 % of RDI of Phosphorus
Plus, a fair amount of niacin (B3), thiamine (B1), vitamin B2, zinc, and potassium. Did I mention that all this comes with only 101 calories per ounce (28 grams)?
Can Chia Seeds Prevent Heart Disease and Diabetes?
There are many studies, but there is no proof that chia seeds can prevent heart disease or diabetes. In a variety of studies, on different target groups, there were no statistically important results. However, the high content of minerals, vitamins, and proteins that chia contain have potential health benefits. The fiber in chia seeds can slow down the rise of blood sugar after eating. All nutritional components individually can lower the risk of diabetes and heart disease.
Preparation Is Key
If you want your brain healthy, you will give it enough omega-3 fatty acids, and chia seeds are a great way to do so. Chia has hydrophilic properties, which means that you need to soak it in water. Hydrated, in a gel form, chia seeds will leave you feeling full for much longer. So, say goodbye to all the snacks before lunch. Soaking activates the seeds, making it more bio-available to your body and much easier to digest.
How to Make the Pudding
For the pudding, you will need:
- 2 Tbsp Organic Chia Seeds
- 3 Tbsp Rolled Oats (gluten-free if possible)
- 1 cup water, or plant-based milk
Stir until combined, in a bowl or mason jar, and leave in the fridge overnight. In the morning, prepare the topping:
- Frozen raspberries (or any fruit of your liking)
- Sweetener of choice (Medjool dates, rice or maple syrup)
- Water, or PB milk as needed
Mix in a high-speed blender. You can add raw cacao, or grate dark chocolate over the topping. Enjoy!