I have wondered how to write this post without it sounding ‘preachy’ because I definitely do not want that. So suffice to say what I’m sharing with you is just that – sharing – in case it helps point the way for someone towards better health as a cornerstone of a resilient life. It’s as difficult for me, (a healthcare professional turned Resilience Coach!), to follow healthy habits as it is for anyone else. My personal challenge is my sugar/chocolate addiction requires constant intervention and attention. Everyone has their own challenges and their own ways to manage or overcome them.
One habit that I have successfully put in place is what I eat for breakfast.
Every single morning, no matter what, I eat porridge with banana, strawberries and chia seeds. For me, this works for the following reasons:
Energy: Porridge has a low GI (glycaemic index) which means it increase blood sugar levels gradually and over a longer period of time. The slow release of energy also means you are less likely to feel hungry or want to eat unhealthy snacks. This can help with weight control.
Nutrition: Porridge has Vitamin B, iron, protein, fibre, magnesium, polyphenols (anti-oxidants) and beta glucan which lowers cholesterol and helps prevent heart disease. There are also benefits for the gut as oats can are a form of prebiotic, encouraging the growth of good bacteria in the bowel.
The strawberries I add contain vitamin C, vitamin K, manganese, fibre and antioxidants.
The banana I add contains potassium, fibre, various vitamins, iron, and manganese.
The chia seeds I add contain omega-3 fatty acids which help regulate cholesterol, antioxidants, fibre, iron, and calcium.
The milk I add to cool it down contains calcium.
Heat: Self-explanatory for those of us in northern Europe! Brrrrr!
Time: It takes 3 minutes to cook in the microwave (during which time I empty the dishwasher – multi-tasking as many working parents do!).
Cost: A bag of porridge for €1.39 lasts me a couple of weeks. A punnet of strawberries for €2.50 lasts a week. A banana costs 25 cent and I use 1/3 of a banana each day. Chia seeds are €1.79 for a bag that lasts a couple of months. Compare that with a box of factory-produced sugary cereals that cost €3 to €6 for a box that lasts less than a week.
Benefits: Short term I feel full; I have a full stomach and am full of energy – and I know over time I have reaped the benefits of this habit in terms of maintaining my health; my cholesterol is low and I don’t have highs and lows of unstable blood sugar levels.
For me, this is the breakfast of champions and I actually think those words when I sit down to eat it because it helps to start the day with a positive – ‘I can handle anything’ mindset.
You might have another ‘breakfast of champions’, be it eggs, muesli or fruit. Whatever that is, if it works for you, keep going with that. If your morning eating habits need a review, try a healthy breakfast for a week and notice how much better you feel.
If you feel you need help with building your resilience, you can sign up to The Resilience Hub here, or contact me for 1:1 coaching, or book a Resilience Kickstart includes 3 hours of coaching plus access to the full dashboard of The Resilience Hub for one year.
All the best,