There is a general consensus that calories contribute to weight gain. Because of this preoccupation with calories and weight, it is easy to begin seeing food, not as a palatable delicacy to fulfill our energy and nutritional needs, but as a plate of caloric units requiring moderate activity to burn off during the day. Whether it is a slice of white bread or an apple, we’ve been trained by advertisements, diet fads, and society to avoid calories until our cravings get the better of us.
It is by no surprise, then, that many Americans skip breakfast (1). For me, mornings were the only times when I didn’t feel hungry. To break the cycle of not eating breakfast, I had to begin by allowing myself to eat breakfast. At first, it seemed unnatural to eat when I wasn’t hungry. I felt like I was committing some kind of great crime against my body, that these excess calories would somehow contribute to my health problems even further. I had subconsciously made the false connection between calories and health.
It took some time, but I slowly began to rewire my brain to see food for what it was: fiber, energy, minerals, vitamins, and building blocks for the complex processes of my body. I saw food, not for a number, but as a substance to be judged on its merits.
When we think of breakfast, we may think of cereal, yet not all cereals are created equal. In fact, many kids’ cereals contain more sugar than a sugary snack or cookie of the same serving size (2). The solution may seem simple: avoid cereal marketed to children. But what about cereal’s marketed to adults? A simple trip to the grocery store and a few glances at labels may prove that cereal marketed to adults has just as much sugar, and a whole list of unpronounceable additives, as well as added vitamins. And why are the vitamins added? The answer is simple: because these substances do not contain vitamins in their natural state. A buzz word to be cautious of is fortified.
You may be thinking right now, “I’m a busy person, I don’t have time to make a 3-course breakfast.” The reality of the situation is you don’t have to. Many whole grains serve as a great alternative to cereal. Whole grains like brown rice, quinoa, oats, millet, amaranth, and buckwheat can be great alternatives to their sugary counterparts.
I use a rice cooker to cook my whole grains in the morning. Unlike a stove, you can add your desired amount of whole grain to water ratio and let it simmer in the rice cooker while you take a shower and go about your morning routine. For some flavor: add nutmeg, cinnamon, ginger, or cardamom. These are spices available at your grocery store. I buy mine at Vitamin Cottage in their spice aisle, along with my whole grains. I shop for spices and whole grains exclusively at Vitamin Cottage because they are cheaper than my local grocer and there is a better variety.
Another breakfast option is a piece of fruit, or you can add some fruit to your whole grains. Don't use packaged or canned fruit, but instead add some fresh berries or cut up an apple. For Candida and Sugar Addiction, I noticed that enjoying fruits and whole grains (good carbohydrates) helped me curb processed sugar cravings throughout the day.
1) http://www.huffingtonpost.com/2011/10/11/31-million-americans-skip_n_1005076.html
2) http://www.webmd.com/parenting/news/20111207/many-kids-cereals-loaded-with-sugar-report
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