wellness
32 CalmMoment.com
Christine’s healthy breakfasts
It’s important to prepare for the day in a
mindful way, but we shouldn’t overlook the
role that breakfast can play in helping us feel
calm and ready. Award-winning nutritionist
Christine Bailey has some breakfast
suggestions to help you get the energy you
need first thing in the morning. “As part of
a calmer start to the day it’s really important
to eat a nutritious breakfast,” she says.
“Often when you feel stressed blood sugar
fluctuations can aggravate symptoms such
as anxiety. Aim to include protein with some
healthy fats and slow releasing carbs.”
And if you’re short on time, opt for breakfasts
that can be easily prepped in a few minutes
the night before.
Christine recommends smoked salmon on
seeded wholegrain bread, which is a good
source of vitamin D and Omega-3 fatty acids.
Another satisfying breakfast suggestion is
eggs with spinach to boost essential amino
acids which help your brain to produce
dopamine and serotonin. “Spinach is also
rich in B vitamins and magnesium which is
needed for healthy brain function.”
Also on the menu is live Greek yoghurt
paired with almonds and blueberries.
“Probiotics [found in yoghurt] have been
shown to support stress and mood,”
Christine says. “Almonds also provide
a significant amount of vitamin E, whichhas been studied for its role in anxiety
prevention, while blueberries are high in
vitamin C and other antioxidants, such as
flavonoids, that have been studied for their
ability to improve brain health and thus help
with anxiety relief.” For fruit lovers, berry
chia puddings are another nutritious option.
Oats have long been championed for their
slow-release carbohydrates, which keep you
going for longer. Christine suggests eating
your porridge with nut butter and banana, as
these are good sources of tryptophan – an
amino acid which is converted into serotonin- our ‘happy’ hormone. Not a porridge fan?
Then try oat cakes topped with avocado for
a similar mood lift. “Avocados are very high
in potassium and also contain magnesium
which helps to support healthy blood
pressure levels – useful if stress causes your
blood pressure to spike,” she says.
For a vegan option, Christine recommends
scrambled tofu with turmeric: “Turmeric is
a spice that contains curcumin, a compound
studied for its role in promoting brain health
and preventing anxiety disorders. Tofu is
a great plant based protein to support
healthy neurotransmitter (brain) function
and stabilise blood sugar.”
Find lots of simple and delicious breakfast
recipes at christinebailey.co.ukChristine Bailey is an award-
winning nutritionist, chef and
author. She combines her
passion for creating delicious
recipes with evidence-based
scientific research to design
dishes that both taste, and
oPh make you feel, good.
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iley