It’s my first day of holidays, and I need to go grocery shopping.
So what’s for breakfast?
Roesti BLTs, that’s what.
Bulletproof coffee is: Coffee, Organic grass-fed butter and MCT oil blended together. It is amazing. MCT oil is found in coconut oil (that’s what I use) and is the next best thing if you don’t have the pure extract ( http://www.upgradedself.com/upgraded-mct-oil.html). Sometimes I just drink coffee with butter.
Bulletproof coffee is the trademark of Dave Asprey. Asprey is the founder and author of the biohacking site Bulletproof Executive and podcasts Bulletproof Radio. I highly recommend both and suggest you take a look at the original post on the Bulletproof Coffee recipe.
I have been on Bulletproof coffee for about a week now and it has made a huge difference. I’m not sure if Bulletproof coffee is good for everyone, but I’m 100% sure it’s good for me. I noticed the difference instantly. I have increased my focus (therefore my productivity), I have more consistent energy and less hunger (without overeating the night before or interrupting the balance of my hormones). The effects of the coffee usually last about 3-4 hours. Thats solid, uninterrupted work. Also, because I’ve been interested in intermittent fasting lately Bulletproof Coffee has been very important. Check out Bulletproof fasting if you’re interested.
Did I mention it tastes amazing?
Quinoa Porridge with Banana and Coconut Milk.
For those of you eating breakfast, this is a ripper for the winter months. Hayley and I started making it a couple of months back when we were first playing around with the Perfect Health Diet.
Quinoa is a seed, not a grain, so therefore falls under the Paleo umbrella (in case you were wondering). Quinoa is a super food, it’s great source of protein, vitamins, minerals and essential amino acids. In combination with the healthy fats from the coconut milk and a few carbs from half a banana, quinoa porridge is a pretty balanced (and nutritious) meal.
We always cook enough quinoa for a couple of days and leave it in the fridge. Boil about one cup of quinoa in water until it has opened up but is not fully cooked (bite it, it should be slightly firm but not soft). From there, strain and lay out on a tray to let cool. When it’s cool put it in the fridge.
When you get up in the morning and are ready for breakfast put a handful of cooked quinoa in a pan with about half a can of coconut milk and about half a teaspoon of honey or maple syrup. You’ll need to warm it up and let the quinoa finishing cooking in the coconut milk.
From there, taste for the right amount of sweetness, put it in a bowl with half a sliced banana and enjoy!
So, I’ve been reading ‘The Perfect Health Diet’ by Paul and Shou-Ching Jaminet. It’s a good read, and confirms a lot of my suspicions about certain foods. I was considering starting a Whole30 this week, but I have decided to give the PHD a try instead.
As much as I love healthy, nutritious eggs, some mornings I wake up and just can’t face the thought of eating them. I have a big WOD today and need something to keep me going … But what? I used … Continue reading
The best advice that I can offer for breakfast comes from Tim Ferriss’ ‘The 4-Hour Body’. And it is ’30 grams of protein within 30 minutes of waking’. I have been following this rule almost religiously since 2010 and it works.
First of all, it forces you to eat breakfast straight away, you get hungry for lunch earlier (I normally have two lunches) and then hungry for dinner at a reasonable hour. Therefore, you’re not going to bed feeling full and bloated (and all of that unused energy turing into fat while you sleep). The best side effect of this rule is WAKING UP HUNGRY! This sensation is very primal and something I missed out on for many years (working late and grazing all day as a chef is not beneficial for your health). And if I do fall into old habits for a while, I’ll fast for a day, wake up and eat breakfast like I never have before. It is amazing, experiencing food in a different sort of way.
Secondly, not all calories are equal. If you take a look at ‘The Zone’ by Barry Sears (1995) or ‘Good Calories, Bad Calories’ by Gary Taubes (2011) one thing is evident – macronutrients (protein, carbohydrates and fat) affect the body’s hormonal balance in different ways. Ferriss puts it quite simply – ‘Eating at least 40% of your breakfast calories as protein will decrease carb impulses and promote a negative fat balance.’
So this bring us to what I actually eat. Daily.
Most days I eat the same things, or similar. Just mix and match with whatever is on hand. I try to have blanched broccoli or cabbage in the fridge all the time. Make the largest portion of your meal vegetables (low carbohydrate), second largest, protein, then fat. This way you are eating the most amount of calories as protein but getting the substance from a butt-load of low carb vegetables and feeling full. Also balancing the macronutrients will keep your hormones stabilised (Entering the Zone by Gary Taubes).
My regular breakfast is this: In a pan, fry 1 rasher of bacon, half an onion, garlic (if I can be bothered), dried chilli and a couple pinches of salt. Add one big handful of cabbage and heat through. Then two or three scrambled eggs to the same pan. Done.
First Lunch: Similar to breakfast. Sometimes I eat this for breakfast too. In a pan I fry off some onion, garlic and bacon in a little olive oil. Add whatever blanched vegetables I have (broccoli, roast pumpkin, kale, beans etc), heat through and add a little soy sauce. Put the veg mix in a bowl, add a can of tuna, tabasco, fried shallots and a dollop of home made mayo.
Second Lunch: Soup, chopped salad, leftovers or meat and vegetables. Whatever I can find really, I just try to balance the carbohydrates, protein and fat.