healthy eating – breakfast

Here’s part 2 of this series, ‘healthy eating’, View part 1 ‘the research’ here.

After doing all that research I and finding out how certain foods work within the body I was finally at a place where I knew enough to plan how I wanted to change my diet.

This was my resolution:

  • drastically reduce sugar intake and sweets
  • eat less empty carbohydrates (white flour products like bread rolls, pasta, etc.), switch to whole grain products where possible and find alternatives to wheat
  • eat a more plant based diet, fruit and vegetables first, everything else second
  • continue to buy local fresh produce
  • grow my own salads and vegetables again on my balcony with a better plan on what I want to grow and actually need
  • build up a collection of tried and trusted healthy recipes that we can return to again and again
  • use less dairy products

All the changes are more easily explained by going through the day so I am going to split this series into morning, mid day, afternoon and evening eating.

healthy eating. my personal journey

MORNING

What did I change?
For breakfast I used to eat some form of cereal with milk or yogurt, then a bread roll with cheese at the office followed more often than not by some sort of pastry. In the last few years I had already gradually switched from sugary cereal to first chocolate muesli and then fruit muesli.

I started finetuning by switching to a muesli with no added sugar, but lots of seeds and nuts and some raisins for sweetness. This was a definite improvement but after a few weeks it was confirmed what I had long suspected – I am lactose intolerant, meaning I should cut out milk completely. I then tried a variety of milk substitutes – soy milk, almond milk, rice milk. None of them really appealed to me, so right now I’m skipping the muesli altogether.

Instead I buy a seed and grain bread at the market every weekend. I used to hate these multi-grain breads as a child but they are growing on me. Lots of fiber and they do keep you a lot fuller a lot longer. As a topping I switched from cow milk cheese to goat milk cheese (yum!).

I am notoriously the first person in the office to declare I’m hungry come mid day so until lunch instead of pastry I eat an apple every day. With apples we try to buy old varieties because the newer ones are all grown to contain lots of natural sugar. Old varieties are tarter but I find they taste a lot fresher and juicier.

I drink tea in the morning and have stopped putting sugar in it. It’s hard for a few days but once you get used to it it starts to taste completely normal without sugar. In fact, I once had a yogurt at work and it tasted overly and not at all pleasantly sweet to me after this sugar abstinence. When I do need to sweeten something I use agave nectar instead.

How did it work?

It’s going great! I like the grain bread, I love the goat cheese and I have come to crave my daily apple. It’s funny how the body adjusts to a changed diet, it gets used to getting certain foods. Just like I found when I started drinking lots of water every day that I started to be thirstier. It’s like the body saying ‘whoa, you get it! Now let’s start talking to each other again’.

I miss milk but I feel so much better without it, it makes a huge difference. I used to have some stomach trouble in the evenings and that is all gone. My big revelation was when I had not had milk for a week and then got a craving for a big mug of chocolate. A few hours later I got stomach cramps and spend the evening curled up on the couch with my hot water bottle. It really hit home then and I have decided to cut out milk completely.

What’s planned?

I want to get back into baking my own bread with spelt flour and some grains and seeds so we’ll see how that goes!

I also really want to try green smoothies. I’ve read so much about them and I think they would be a great addition to my breakfast.

Come summer I will incorporate fresh fruit and berries in my breakfast as well.

healthy eating. my personal journey

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So much for breaktfast! Lunch, snack time and dinner will each have their separate posts coming up. Let me know what you have for breakfast in the comments!

***

*Am I shamelessly reusing old photos for these posts? Absolutely! When does the light come back again?

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20 thoughts on “healthy eating – breakfast

  1. lvaletutto

    It’s too bad that you don’t like soy or nut milks, have you tried goat’s milk? My brother had cow’s milk allergies as a kid and we always had goat’s milk in the house for him and for a time we even had our own goat! Your bowl of muesli looks delicious btw.

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    1. Kristina Post author

      I haven’t had goat’s milk in years but I’d love to try it. Unfortunately the only goat’s milk I can buy here is ultra long lasting, meaning it has been boiled to death and lost most of its taste. Also I drink such little quantities that I always have to throw half the bottle away which I feel so bad about. Right now I don’t mind giving it up though, we’ll see how long it works 🙂

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  2. Stefanie Neumann

    Toller Beitrag, Kristina!

    Klasse, dass die Ernährungsumstellung so gut für Dich läuft. 😀

    Mit Zucker mache ich auch immer wieder die Erfahrung, dass wenn man erstmal “runter” davon ist, alles viel intensiver und besser schmeckt – und Nahrung mit Zuckerzusatz manchmal viel zu süß für mich ist.

    Das mit der Umstellung weg von Milch war für mich eine Gewöhnungssache. (Ich vertrage gar keine tierischen Milchprodukte.) Und es ging mir ähnlich wie Dir: Die Erkenntnis, wie viel besser es mir ohne geht, war so überwältigend, dass ich mir die Unverträglichkeit auch gar nicht mehr antun wollte und will.
    Es kann auch sein, dass Du irgendwann feststellst, dass Dir eine der Pflanzenmilchalternativen nun doch schmeckt. Das geht zumindest vielen so (mir auch!). – Hast Du mal versucht, Mandel- oder andere Nussmilch selbst herzustellen? Die meisten Supermarktprodukte enthalten nämlich zusätzlichen Süßstoff (oft Agave oder so).

    Alles Liebe und weiterhin viel Freude mit der neuen, bekömmlicheren Ernährung,
    Steffi

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    1. Kristina Post author

      Danke, Steffi! Genau das ist es, wenn man einmal merkt wie gut es einem ohne geht, weiß man warum man gerne verzichtet! Jetzt wo ich einmal von dem Zucker runter bin, kann ich gar nicht mehr verstehen, wie ich mich mein ganzes Leben lang so damit vollstopfen konnte.
      Mandelmilch selbst herstellen habe ich bisher noch nicht versucht, habe aber schon davon gehört. Wenn ich irgendwann merke, dass ich doch regelmäßig Milchersatz brauche, werde ich das sicher mal ausprobieren!

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        1. Kristina Post author

          Danke, da komme ich gegebenenfalls nochmal auf dich zu!
          Lieben Dank, ich habe es letztes Wochenende endlich geschafft, aktuelle Portraits von mir machen zu lassen, war dringend nötig. Jetzt muss ich sie nur noch überall austauschen :))

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  3. Seriously Sassy Mama

    Since last August, I have really tried to eat clean. We are not big dairy people except for cheese. I drink almond milk now, and eat this yummy pumpkin flax granola for breakfast. I still have alot of changes to make, but I feel great. I am at the point that when i cheat and eat fast food, my body knows it and is not very happy with me. Great post!

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    1. Kristina Post author

      Thanks for your comment! Pumpkin flax granola sounds good! I know exactly what you mean, I already feel so much better with this diet than I did before. I still have a pizza now and then, but it’s a special treat then and not a daily occurrence. The last time I really had a craving for one it felt like I had eaten stones afterwards. I realized then that my body had adapted to my healthy eating right away!

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  4. Zoe May

    This is so inspiring!
    I have a similar problem at breakfast time, although with gluten rather than lactose. So I started making smoothies every morning, with whatever random fruit or vegetables were in the fridge (a spoonful of peanut butter makes it extra filling!). The first thing I noticed was how amazingly my skin improved!

    This series is a great reminder that I need to keep it up 🙂

    As for milk substitutes – have you tried oat milk? I much prefer the taste and texture over almond, rice or soy!

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    1. Kristina Post author

      Thanks, Zoe! Smoothies sound yummy, I really want to try that as well. Oat milk is the one thing I haven’t tried yet, thanks for the tip! I’ll definitely try it out.

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    1. Kristina Post author

      That is my experience too, I thought the cravings would be terrible but no…no craving for dairy and hardly for sweets!

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  5. Liesl

    Sounds like you’re on a good track! I haven’t been eating much dairy and have been trying to cut back on sugars—but it’s hard, especially in the beginning.

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    1. Kristina Post author

      Thanks, Liesl, I think I am 🙂 The beginning is hard, sure, but I find it gets easier the longer you give it up. It has also inspired me to come up with some healthy cookie recipes which I’ll be sharing soon 🙂

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  6. Pingback: healthy eating – lunch | little home by hand

  7. Pingback: healthy eating – snacks | little home by hand

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