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Five simple ways to break your fast – easy breakfast

I tend to think of myself a s a scientist and my body as an experimental lab. I am very passionate about wellness and really love to explore different ideas and concepts.  I read and listen to interviews related to well-being, health and fitness daily. If a concept resonates with me I tend to experiment with it for a while and see how it feels.  A few months ago, I listened to the Rich’s Roll podcast interview with Ray Cronise.  In summary, Ray took a scientific approach to mechanics and research methodology behind human nutrition. After copious investigation, analysis and self-experimentation, he has arrived upon a well supported but perhaps contrarian conclusion: fasting, cold stress and a whole food plant-based diet is optimal for long-term health and wellness.

This interview left a very strong impression on me. I’ve incorporated intermittent fasting (16 to 18 hours break between dinner and breakfast) and 24 hour fast once a week.  I’ve been practicing IF (intermittent fasting) for about two months so far. The benefits are amazing! To name a few: 1) I don’t need as much food to be full; 2) the very stubborn 10 lbs were finally off; 3) my stem cells count was over a billion (this was done for my ACL stem cell repair); 4) my typically painful monthly cycle evaporated; 5) I feel more energetic.

In addition, studies show that intermittent fasting can keep your telomeres nice and long. Our chromosomes have this protective coating, telomeres, at the end of the thread. With longer telomeres , your life’s health span is extended.  Fasting has also shown positive effects on lowering triglyceride levels and normalizing insulin as well. There is an abundance of research on-line and I highly recommend to delve into it and see if this works for you.

A few things to remember when you take your meals: always sit and appreciate your meals, never watch TV or read while you eat – this way you would feel more satisfied. And finally, I don’t know about you, but I’d rather eat alone than in bad company.

You can be very creative with your “break-fasts”. The following five ideas to start with:

 

1) Simple Avocado Delight 

rice_CackeavoFotorCreated

All Organic Ingredients:

  • 1/2 Avocado – Avocado
  • 1 Lundberg Organic Koku Seaweed Rice Cakes
  • 1/2 Bananas
  • 1/2 cup of raspberries
  • 1 cup of sweet peas

Nutritional information: Calories: 85: Carbs 30, Fat 8, Protein 3, Sodium 79, Sugar 8,

2) Blubbery Bonanza

smoothie

 

All Organic Ingredients:

  • 3 Bunny-Luv Carrots
  • 3 cups Bok Choy
  • 1 cup Dark Sweet Cherries (frozen)
  • 1/2 Avocados
  • 1/2 Banana
  • 1 cup of Blackberries
  • 1 spoon of Raw Cacao Nibs
  • 3 spoons of Raw Hemp Protein Powder
  • 1 spoon Chia Seeds

Nutritional Information: Calories: 612: Carbs 83, Fat 20, Protein 36, Sodium 180, Sugar 45, Fiber 25, High in vitamin C, Calcium, Iron and Potassium

Preparation: Place all ingredients in a blender for a few minutes, add 1/2 cup of water to change the consistency.

3) Mango Dream

Mango_smoothie

 

All Organic Ingredients:

  • 3 cups Baby Spinach
  • 1 cup Blubberes
  • 1/2 Mango
  • 1 Kiwi
  • 3 spoons of Raw Hemp Protein Powder
  • 3 spoons of Macca Poweder
  • 2 spoons of Chia Seeds
  • 1/2 Cucumber
  • 1/2 Pear
  • 1 cup of Bluberries
  • ginger to taste

Preparation: Place all ingredients in a blender for a few minutes, add 1/2 cup of water to change the consistency.

Nutritional Information: Calories: 563 Carbs: 90, Fat 16, Protein 36, Sodium 73, Sugar 47, High in Fiber, Vitamin C, Potassium and Protein.

4) Quinoa Love

quinva_broki

 

Ingredients:

  • 1/2 Avocado
  • 1/2 cup of Chickpeas
  • 1/4 cup of Quinoa
  • 1 cup of Cherry Tomatos
  • Sauteed Spinach and Broccoli rabe
  • 2 garlic cloves

Preparation: prepare chickpeas according to the package instructions. I usually soak them for a few hours with spices and garlic and cook for about 1 hour with natural pressure release.  prepare Quinoa based on the package instructions (I also use pressure cooker; cooking on two minutes high pressure with 10 minutes natural pressure release). Saute broccoli rabe  for about 6 minutes, add spinach and stir for another 2 minutes.  Decorate with fresh basil, parsley and or dill to taste.

Nutritional info: Calories: 502: Carbs 58, Fat 25, Protein 20, Sodium 130, Sugar 4, high in Fiber, Protein and Iron

5)  Delicious BreakFast Salad

breakf_salad

Ingredients

  • 4 small Beets
  • 3 long chipped Carrots
  • 1/2 Avocado
  • 8 Raw Almonds
  • 1/5 cup of fresh chopped Parsley
  • 1 cup of Raspberries
  • 1 tea spoon of avocado garlic oil

Nutritional Information: Calories 516 Carbs 78 Fat 20 Protein 13 Sodium 400 Sugar 47

Preparation: mix  all the ingredients in the large salad plate, add spices to taste, decorate berries.

Please note, the nutritional info is approximate I use a fitness pall app to keep track of my food intake focusing on nutrients more then calories.  As far as the tools go, a few essentials I’ve been using over the last five years: Vitamix Blender, Le Creuset Enameled Cast-Iron Saucier Pan and Cuisinart 1000-Watt 6-Quart Electric Pressure Cooker.

This entry was posted on Wednesday, June 15th, 2016 at 5:43 pm and is filed under Detox, diet, fasting, Food, Mindful Eating, Mindful living, Uncategorized, Vegan, weight loss, Wellness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

8 Responses to “Five simple ways to break your fast – easy breakfast”

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  1. Rachel says:

    This is amazing

  2. Deb says:

    This is beautiful and informative. Gosh I will be glad to be stable in a real home since our house has been having a major renovations. I’ve been living in motels for a good month now. I need to feel centered again. It is so true, to eat alone rather in negative company and to always stop and give thought to the meal you have carefully and thoughtfully prepared for your body, mind and spirit. Well done!!!!! Keep sharing Anna! I don’t have the luxury of internet all the time, but really enjoyed.Hugs! (Deborah from Facebook).

  3. […] Five simple ways to break your fast – easy breakfast […]

  4. anna says:

    Hello Deborah,
    thank you for your comments! Sorry…It is really tough not to have a stable base, but in time you will be in your new beautiful and renovated house! Much Love and hugs:-)
    Anna.

  5. anna says:

    thank you Rachel for motivation and inspiration!

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