Simple Meal Idea #1

This will be the first Simple Meal Idea (SMI) post of many. Being that I’m a caveman of simple means, all SMI posts will have one thing in common: SIMPLICITY.

Most of us think that every minute of sleep counts (and it does), so we set the alarm as late as we can before we have to face the day. 1 alarmBut this often means we’re left with only enough time for a “fast” breakfast of cereal, or yogurt with granola mixed in, or a protein bar full of junk binders — all of which contain government-subsidized cheap commodity grains and sugar, which give you a lopsided nutrient ratio of way too much carbohydrates that your body doesn’t need… the kind of carbohydrates that lead to calorie divergence into adipose tissue (that’s fat cells to me and you). Not a Breakfast of Champions, and certainly not the best way to start the day.

It’s far better you shut down the email (or shut off the television) and get to bed a little sooner the night before, and set the alarm ten minutes earlier for the morning. This allows for that quiet, precious morning time to prepare and enjoy a proper meal to break the fast. This not only is a gentler habit and sets the tone for the day, but also controls your blood sugar and insulin level for the first part of the day.

The breakfast meal can be simple: saute vegetables with a little butter, then crack two to 4 eggs directly into the skillet, right over the top of the vegetables. Add a little salt and pepper, maybe a dash of garlic powder. Maybe drop a dollop of your favorite salsa right on top. However you do it, keep it simple. Now you have a substantial breakfast that doesn’t throw insulin out of whack or fill your body with energy not likely to be burned off completely.

(Remember: your body utilizes protein and fat to build essential tissues and hormones. It does not need grain-based carbohydrates for any essential purpose whatsoever, other than to burn it as energy — but not likely all of it. It already has plenty of stored energy: muscle glycogen from veggies and fruits, and stored fat. Why stuff the body with more needless grain energy? Unless, of course, you want to encourage metabolic instability, wild energy fluctuation, and become fat.)

Here’s a simple meal idea, this time for breakfast, or really any other meal:

  • Vegetables of your choice
  • 2 to 4 whole eggs (cage-free, if possible)
  • Salt, pepper, garlic powder to taste
  • Pat of Butter


The night before, cut all vegetables to bite-size pieces and store in fridge overnight. In the morning, melt butter in skillet. Add all vegetables and saute for a few minutes. Add salt, pepper and garlic powder to taste. Stir and saute for another moment. Then crack the eggs right over the top. Done. A healthy breakfast in less than 10 minutes! Enjoy your coffee or espresso.

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Sautéed Veggies, the more the better — but a few is fine, too! Here I have red onions, squash, red bell pepper.

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Crack the eggs right over the top of everything, and move the whites around so that the uncooked portion gets some heat time from the pan.

Breakfast is not just an inconvenient transition between home and work. It’s a time to feed the body food that nourishes it, not junk that degrades it.
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