Start your day with a nutritious and filling slow-burning carbohydrate that is porridge. Choose organic jumbo oats to make it with and soak overnight to speed up cooking time in the morning. As they are less processed than other oats (you know the ones I mean that come in little handy sachets that you can put in the microwave) the flakes will still contain some B Vitamins.
Oats contain sugars that are released slowly into the bloodstream as opposed to the sugary cereals which will give you a short burst of energy but then crash your blood sugar levels. Oats also contain choline (and 'essential' nutrient which means your body can't make it so you have to eat it) which is needed for the body to produce a neurotransmitter that is involved in memory. Two fantastic reasons to eat porridge as your first meal of the day I say!
In order to slow down the digestion of the sugars in the oats even more, you need to add to the oats - pimp them up as the title of this blog suggests! Few suggestions below:
- Add 2 teaspoons of chia seeds to the porridge as it is cooking (chia seeds contain omega 3 fats, another essential nutrient!).
- Use fruit to sweeten. For example: mashed banana, sliced strawberries, spiced apple compote, seasonal berries or frozen fruit that you've defrosted overnight.
- Add protein. It is essential that you include a good quality protein in every meal or snack you have - my favourite is a mix of almonds and walnuts but swop around so that you get a good range of nutrients from different nuts that all have their unique nutrient qualities. Or you could add in a scoop of your favourite protein powder? Not all protein powder are created equal however (just found the title of my next blog me thinks!) so always read the label - should literally just contain whey protein!
- Add more fats. You've got the chia seeds, but why not add in some other seeds too - sunflower and pumpkin seeds contain a myriad of nutrients and by sprinkling them on the top, you have a powerhouse meal full of goodness! Some people with sensitive tummy's may find seeds difficult to digest - if so look out for ground seed packs (e.g. Linwoods) or grind your own in a Nutribullet - always keep ground seeds in the fridge otherwise they can go rancid....
Send me pictures of your pimped up porridge on Instagram @NicolaRussellNT