What Makes a Healthy Breakfast? Ask Dr. Mercola

Posted on November 20th, 2009 by Dr. Mercola  |  2 Comments »

Life’s daily battles are won or lost in the morning. Starting the day right can spell the difference between beating and not meeting a deadline at work, passing and flunking an exam, or winning and losing a game.

Exercise and eating a healthy breakfast are two surefire ways to start the day right. If you do intense exercises in the morning – like cardio, strength training, core training or anaerobic burst interval-type  exercises – you’ll be generating energy to sustain your activities for the day but you’ll also be putting a lot of pressure on your muscles.

In order for your muscles to rebuild, recover and repair themselves, you will need to consume a lot of protein.

For Dr. Mercola, one of the best sources of protein is a high-quality and minimally processed whey protein from grass-fed, hormone-free cows. A premium whey protein powder contains immunoglobins, bovine serum albumin and lactoferrins, which naturally promote your healthy immune function and flora balance. High-quality whey protein should also contain all the essential amino acids, lipolic acid and conjugated linoleic acid (CLA).

Dr. Mercola puts a large scoop of banana-flavored whey protein powder in a one-quart glass mason jar. He then adds two to four organic, free-range eggs and between one-fourth to one-third cup of coconut milk. Coconut is an excellent source of medium chain triglycerides (MCTs), which are the best low glycemic fuel for your muscles after exercise.

You can increase the fiber content of your protein shake by adding a teaspoon or two of fiber supplement like organic psyllium. To top it all off, Dr. Mercola adds some organic seeds, alternating between seed that contain omega-3 fats and omega-6 fats. For omega-3, Mercola uses chia seeds and flax seeds, and pumpkin seeds, sesame seeds, and sunflower seeds for omega-6.

Just grind your choice of seeds in the coffee grinder, add them to the protein mix, fill the rest of the jar with water, stir and you’re all set.

It’s good to plan what you’ll be having for breakfast before you go to bed at night but go you can go a notch higher by also planning what you’re going to eat for lunch, snacks and dinner.

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