The 7-Day Breakfast Experiment

 

Every day our bodies give us different signs or symptoms of balance or imbalance – a headache, stomach ache, acne, etc. Rather than trying to hide these symptoms by popping a pill, it’s worth trying to understand why you’re feeling these things in the first place. Even our emotions and mental clarity is worth some investigation. Feeling light and happy? It may be due to your diet! Have a headache often? Perhaps you’re missing some nutrient-rich sustainable foods in your diet, or are getting too many processed foods, or both. When we get these signs, it’s our job to figure out what is going on.

THe 7-Day BReakfast Experiment from The Kicking Kitchen

Photo: SteveLegato.com

The more you can tune in to your body, doing your best to figure out what is “off,” the healthier and happier you’ll be. This can definitely take some practice!

As a way of tuning into your body and learning to listen to its messages, explore eating a different breakfast every day for a week. Write down what you eat and how you feel – the good and the bad – both right after eating and again two hours later. Sit quietly after you eat and reflect. Note how your energy level, your moods and your physical symptoms are affected by the food in your body. Then, you can make changes in these choices to improve your diet and health. 

Below are some various suggestions for each day of breakfast. You may wish to substitute other options for your experiment.  

 

Day 1:  Eggs

Day 2:  Scrambled tofu with tamari soy sauce

Day 3:  Oatmeal or any grain product

Day 4:  Boxed breakfast cereal

Day 5:  Muffin and coffee

Day 6:  Fresh fruit

Day 7: Fresh vegetables

 

What I ate                                 How I feel right after eating                   Two hours later

 

Day 1 …………………………………………………………………………………………….…….……………..……………

Day 2 ……………………………………………………………………………………………………………………………….

Day 3 …………………………………………………………………………………………….…….……………………………

Day 4 …………………………………………………………………………………………….…….……………………………

Day 5…………………………………………………………………………………………….…….………………………..….

Day 6 …………………………………………………………………………………………….……..…………………………

Day 7 …………………………………………………………………………………………….…….………………………….

You may discover from this exercise that you are unusually sensitive to certain foods or that certain foods just don’t sit well with you, especially the highly processed food choices. A food sensitivity or allergy, or feeling tired, unhappy, unfocused, having aches and pains, may be your body’s way of telling you to start eating foods more appropriate for your current life goals.

 

Adapted from Integrative Nutrition.

 

10 Festive and Nourishing Weekend Recipes

10 Festive and Nourishing Weekend Recipes, thekickingkitchen.com

Photo: Stevelegato.com

We know the weekend often includes dining out, takeout and extra sweet treats. Hey – we’ve been working all week long, and now we just want something easy for dinner! But making home-cooked meals on the weekend can be very enjoyable, fun and create family rituals that you will cherish.

Jazz up your weekend with a couple of these festive (but easy!) recipes that will still nourish your body. Get family and friends involved and create healthy weekend traditions that everyone will love!

  1. Scrambled Eggs and Greens – Integrative Nutrition
  2. Mint Chocolate Chip Smoothie – Kicking Cancer in the Kitchen
  3. Banana-Pecan Pancakes with Chocolate Coconut Drizzle – Kicking Cancer in the Kitchen
  4. Loaded Nachos with Cashew Cheese – PETA
  5. Quinoa Three Ways (3 recipes here!) – Jill Shah, Jill’s List
  6. Cuban Blackbean Soup – Happy Herbivore Abroad, Lindsay Nixon (on Forks Over Knives)
  7. Fast Pizza – Forks Over Knives
  8. Baked Stuffed Bell Peppers – Integrative Nutrition
  9. No-Bake Oatmeal Raisin Balls – Kicking Cancer in the Kitchen
  10. Creamy Banana Cacao Pudding – Chloe Park (Mind Body Green)

Warm Chocolate Wheat Berry Porridge

Warm Chocolate Wheat Berry Porridge / The Kicking Kitchen

[Kendall] Last night, we enjoyed some wheat berries with our Arame Red Cabbage Salad (amazing-for-you sea veggie salad from Kicking Cancer in the Kitchen!) and an impromptu sautéed mix of lentils, carrots, onions, celery and some seasonings. I try to make food prep easier whenever I can, so this morning was leftover wheat berries for breakfast: Warm Chocolate Wheat Berry Porridge ! And my creation was not only delish, but also good for you. (Take that, cocoa puffs.)

This can really be made from any leftover grains. If you have brown rice, for example that would also work well. For wheat berries, add 1 cup of berries to 3 cups of water, bring to a boil, reduce and let simmer for about 45 to 60 minutes, until water is absorbed. This will yield about 3 cups of cooked wheat berries.

Once you have your wheat berries, the rest is simple!

Warm Chocolate Wheat Berry Porridge

1/2 cup wheat berries, cooked (can also use raw, sprouted wheat berries, if desired!)

1 teaspoon honey

1 1/2 teaspoons raw cacao powder

1/2 teaspoon unrefined coconut oil

1 teaspoon chia seeds

1 teaspoon raw shredded coconut

If desired, warm up the wheat berries by heating in a pot on the stove over medium heat for a few minutes until warmed through. Ingredients will combine better if it’s warm. Stir honey, cacao, coconut oil, and chia seeds into the wheat berries. Top with shredded coconut and enjoy!

 

 

Energizing Breakfast To-Go: Green Smoothie and Sprouted Grain Toast

 

smoothie and toast sm

So many of us are running out the door in the morning – heading to work, bringing the kids to school – so breakfast sometimes just has to be quick and easy. As much as we know how important and helpful it is to our psychological and physical health to sit down, eat slowly and be mindful of the time we spend eating (rather than scarfing down your food, or skipping breakfast altogether), it just isn’t always easy or even possible.

Here is a very quick and simple breakfast that still packs a nutrient-rich punch: a green protein-rich smoothie and sprouted whole grain toasted with coconut oil. This can also be a great quick breakfast option for kids.

The bread we like is the Food for Life Ezekiel brand, which includes whole sprouted grains, no added sugar or bread smreally much of anything else. It is NOT gluten-free, however sprouted gluten-containing grains are often easier for many people to digest. This particular bread also has raisins and cinnamon. Add some coconut oil and you get some healthy fat as well (and it tastes so yummy on this bread!).

For your smoothie, you can make any combination that appeals to you, just be sure to add in some protein, greens and good fats (like coconut oil, chia seeds, avocado or nut butters) to help sustain you. You may also want to add a banana, berries or a little honey to help sweeten.  This smoothie has water, banana, baby kale, coconut oil, almond butter, and avocado. You can adjust each ingredient to your liking.

Then, just grab your smoothie and toast and you’re out the door!

Banana-Pecan Pancakes with Chocolate-Coconut Drizzle

Banana-Pecan Pancakes with Chocolate-Coconut Drizzle, Photo: Steve Legato

Yup, they’re as good as they sound! This is one of the recipes from our book, Kicking Cancer in the Kitchen. We use spelt flour (whole grain, low gluten) and add in some pecans and bananas for some more whole food goodness. There’s also coconut oil, which is a fabulous, health-promoting oil to add to your pantry. Oh yeah. Then there’s that chocolate coconut drizzle. A-MA-ZING!

Want the recipe? Watch Kendall make these easy, delish pancakes on WCSH6’s 207 Show with anchor, Rob Caldwell. Click here to watch on the WCSH6 website and get the recipe, or watch the video below. Enjoy!