The million dollar question: What should I have for breakfast? If you’re not struggling every morning figuring out what do you really want to eat, you’re not a person, you are a plant or something weird.

Breakfast involves the whole day because of it depends your energy, your humor and your motivation, that’s why is called “the most important meal of the day”. And actually is really easy to build a different breakfast everyday, you just have to consider these steps:

1.- You’re starting your metabolism, you have to wake him up slowly. The best way is with lemon and olive oil, this will stimulate your digestive system and make faster digestion. If you don’t improve the traffic in your intestines is where your humor declives and you start vibrating lower. Make sure that you’re having your lemon with olive oil 30 minutes after waking up or less!

2.- The first thing that you have to ingest is a fruit, because your hepatic glycogen levels are empty, so your body will utilize all the benefits of the fructose. When those levels are full, the fructose automatically becomes fat, that’s why you can’t eat a lot of fruits and is important the hour you’re eating them. Waking up and after workout are the perfect moment to eat them.

3.- Even if is sweet or savory, you have to consider the 3 macronutrients, that are: good fats, protein and carbs. When you combine the 3 macros you’re turning the food in pure energy. If you decide to have pizza for breakfast, you’re having fats, carbs and a lot of sodium, so at the end you’re starting your day blocking your metabolism and when it is blocked, nothing flows the way it’s supposed to.

4.- Eat slow, feel how your body is receiving it. If you eat faster, you’ll feel full for few hours and you’ll feel tired because your body will be struggling processing everything, therefore you’ll be craving food the whole day and never will feel sated.

5.- The most important thing! you have to keep moving and thinking, using your brain burns more calories than when you’re walking around the whole day.


What you must have in your kitchen:

  • Fruits (papaya, strawberries, blueberries, bananas, apples, pineapple)
  • Oats (carbs)
  • Cottage Cheese (protein)
  • Spinach (protein)
  • Eggs (protein + good fats)
  • Mushrooms (protein)
  • Zucchini (fiber + water- rich food)
  • Carrot (fiber + water- rich food)
  • Honey (be careful, look for organic or agave honey)
  • Avocado (good fats)
  • Ezequiel bread (carbs)
  • Corn Tortillas (carbs)
  • Black beans (protein)
  • Chia (protein and Omega 3)
  • Amaranth (protein)

For recipes follow @riseandgreen !


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