About a year ago, I decided to tinker with my morning breakfast routine. Ever since I can remember I have eaten a healthy, whole food breakfast to start my day. I have a physically active job and was looking for the optimal nutrition for lasting energy during my day. I was also working toward balancing my hormones after my pregnancy. All signs were pointing toward adding more high quality fats, especially to start the day; and, I must say, I have been loving the results! I can work well past lunch without getting hangry, my blood sugar is more balanced, and my hormone levels are getting back on track!
Why we need high quality fats:
· They are a rich source of energy
· Our brains are composed largely of fat, so helps in cognitive function
· Stabilizes blood sugar
· Helps the body make hormones
· Supports nervous system function
· Lubricates joints
· Nourishes the skin from the inside out
· Helps us to feel satiated
What types of fats should we choose?
There are many great sources of healthy fats to add in to our morning meals. High quality olive and avocado oils, avocado, and coconut oil. Ghee and butter from grass fed cows and tallow or lard from grass fed animals are also great traditional sources of saturated fats. Our bodies rely on saturated fats, they are extremely stable and are used to fuel brain activity, improve immune function, help in proper nerve signalling, and protect the liver, to name a few benefits. When choosing saturated animal fats, quality is key. Fats from pastured, healthy animals will be much more beneficial than those from feedlot animals.
· Rich in fat soluble vitamins A, D, and E
· Contains CLA which helps to reduce cholesterol and high blood pressure, and reduces inflammation
· Contains vitamin K2 to help build strong bones
· Has butyrate levels that help decrease inflammation and improve digestion
· High in CLA
· High in vitamins A,D, E, and K
· High in omega 3 fatty acids
· Rich in antioxidants
· Contains medium-chain fats which are easily absorbed and used for energy
· Has anti-fungal and anti-microbial properties
Some great ways to incorporate more fat into your morning meal are: grain-free, nut based granolas, smoothies with avocado or coconut oil added, grain free porridge made with hemp seeds or coconut and topped with some ghee or coconut oil, almond or coconut flour based bread smeared with ghee, eggs. My daughter’s favourite easy breakfast these days is cookie dough bites and mine is a morning elixir, which I will share with you.
Healthy cookie dough bites
· ¾ C almond flour
· 2TBS collagen protein from grass fed cows (I like Great Lakes or Vital Proteins)
· 1 ½ TBS cacao powder
· Pinch of high quality salt
· 1Tbs hemp seeds
· 1 ½ Tbs full fat coconut milk
· 1 ½ Tbs maple syrup
· 1 tsp vanilla extract
Mix all dry ingredients together, then add wet ingredients. Mix well and roll into balls. Add a touch more coconut milk if mixture is too dry.
· 1 C hot water or Chaga tea
· 1 Tbs dandy blend herbal coffee
· 1 Tbs raw cacao powder
· 1 Tbs cacao butter
· 1-2 tsp ghee
· 1 tsp vanilla extract
· 1 tsp Maca powder or adaptogen blend
· Honey to taste (optional, if you like a sweeter beverage)
· 1 Tbs collagen powder
Blend all ingredients in a high speed blender and enjoy!
Mandy LeBlanc, Nutritional Consultant
To contact Mandy email firstname.lastname@example.org, or 403-763-1133
Thanks Mandy! Hope you enjoyed those great tips (-: . The opt-in on the front page of this website includes some more ideas on the topic of starting your day off on the right ... fat. (I couldn't resist!) xo