5 Bone-Healthy Breakfasts You Can Whip Up In 2 Minutes Or Less

As temperatures warm up in the Northern hemisphere, you might want to to start your day with an early morning walk to build your bones, spend time in the garden, or run your errands earlier than usual. But in your rush to get out of the house, make sure you don’t skip breakfast.

Breakfast is a great opportunity to start your day off with a pH-balanced or 100% alkalizing meal, and studies confirm that skipping the first meal of the day is unhealthy in many ways (more on that later).

Today’s a good day to make a commitment to eat breakfast every morning. That’s why I can’t wait to share with you these 5 bone-healthy breakfasts that are both quick (you can prepare them in minutes!) and delicious. Plus they’ll keep you full until lunchtime.

Skipping Breakfast Leads To Carb Cravings, Study Finds

When you forego breakfast, it can cause more than just nagging hunger, headache, and a lack of concentration. It can actually undermine your efforts to follow a pH-balanced nutritional plan as described in the Osteoporosis Reversal Program, because skipping breakfast causes you to crave acidifying carbs.

In fact, a recent study sheds light on how this works. Participants in the study were divided into two groups: those who fasted for 18 hours (beginning at 6pm the night before and skipping breakfast) and those who did not. Both groups were invited to a buffet-style lunch to end their fast.

The researchers noticed something really telling: those who skipped breakfast were more than 30% more likely to go for carbohydrate-rich foods first, such as bread and French fries, while the non-fasting group did so only 10% of the time. Not only that, but both groups showed that no matter which food they started with, they ate almost twice as many calories’ worth of that particular food. In other words, if participants started with bread, they ate 46.7% more calories of it than those who ate bread second or third.¹

The study also found that those who started the meal with carbs ate an average of 20% more calories overall than those who started the meal with vegetables or proteins.¹

In sum, when a food-deprived individual “first encounters food, the first food they eat may well end up being the food of which they eat the most. In general, they will be most drawn to starches and will eat them instead of nutrient-dense vegetables. Even relatively mild food deprivation can alter the foods people choose to eat, potentially leading them to eat starches first and most,”1 the study concludes.

Now it becomes clear how…

Skipping Breakfast Could Sabotage Your Bone-Healthy Diet

You see, while starchy, carb-rich foods are not off-limits on the Osteoporosis Reversal Program (no food is), these foods belong in the 20% acidifying part of the 80/20 diet. If you skip breakfast and head for the carbs, chances are you’ll be craving to eat more than 20% of acid-forming foods. If you do that,you’ll end up eating fewer bone-building alkalizing foods, which are an essential basis for a pH-balanced diet that nourishes your bones.

Read This Before You Get Started:

• All recipes are for 1 serving, and are either 100% alkalizing or pH-balanced.
• Feel free to add whey protein to any recipe that doesn’t already include it, and adjust the liquid accordingly.
• If you find the consistency too thin or too thick, you can increase or decrease the amount of liquid in any of the recipes to suit your taste.
• When a recipe calls for almond milk, you can use your favorite milk substitute instead.
• Unless the recipe specifies otherwise, simply chop the ingredients into bite-sized pieces and place them in a blender.

5 Recipes To Help Make Sure You Don’t Miss Breakfast


1. Oatmeal Smoothie (pH-balanced)

Ingredients

• 1/2 cup rolled oats
• 1/3 cup plain yogurt
• 3/4 cup almond milk + 1/4 cup more for adding to blender in the morning
• 1/4 cup strawberries, blackberries, or raspberries
• 1 banana, sliced

Instructions

1. In a bowl, combine oats with yogurt and almond milk.
2. Cover and store in refrigerator overnight.
3. In the morning, pour mixture in blender
4. Add the 1/4 cup almond milk (more if you still think it’s too thick)
5. Add banana and berries
6. Blend until smooth

2. Sweet Potato Pie (100% alkalizing)


• 1 scoop whey protein (unflavored or vanilla)
• 1 teaspoon cinnamon 
• 1/4 cup sweet potato, peeled, cooked, and diced 
• 1 cup almond milk
• Blend until smooth

3. Tropical Kale (100% alkalizing) 


• 1 cup kale (or your favorite greens), chopped
• 1 banana
• 1 ½ cups coconut milk
• 1 tablespoon flax seed
• 1 teaspoon honey
• Blend until smooth

4. Java Jolt (pH-balanced)


• 1 banana 
• 1 scoop whey protein 
• 1/2 cup coffee
• 1 tablespoon almond butter 
• 1 teaspoon honey 
• 1/2  cup almond milk 
• Sprinkle with cinnamon 
• Blend until smooth

5. Fruity Avocado (100% alkalizing)


• 1/4 cup avocado
• 1/4 cup plain yogurt 
• 1/2 cup almond milk
• 1/2 a pear, chopped 
• 1 teaspoon honey 
• Blend until smooth

Although the Bone Appétit cookbook does contain many smoothie recipes, the ones posted above are not in the cookbook. So these will be unique additions to your recipe collection!

If you liked these recipes, you’ll really enjoy Blender Magic, a full-color, printed booklet that’s included as a free bonus with the Bone Appétit cookbook.

In Blender Magic, you’ll find 30 bone-healthy smoothies plus a list of Foundation Supplements under each recipe, conveniently informing you of exactly which nutrients your bones get with each smoothie. I’ve also included valuable tips on buying and storing fruits and vegetables to minimize waste and maximize nutrients and flavor, and how to choose the right blender.

Today’s breakfast recipes are super-quick and super-bone healthy (don’t we seem to be in a rush more often than not?). For that reason, in addition to the hundreds of recipes included in Bone Appétit, ‘Quick Pick' recipes at the end of each section get you in and out of the kitchen in 20 minutes or less, so you can spend more time enjoying your healthy and active lifestyle.

With Bone Appétit, eating for your bone health is simple and convenient. If you didn’t get Bone Appétit yet, please click here to get more information.

Till next time,

References

¹ Wansink, Brian, PhD; Tal, Aner, PhD; Shimizu, Mitsuru, PhD. “First Foods Most: After 18-Hour Fast, People Drawn to Starches First and Vegetables Last.” Archives of Internal Medicine. 2012. 172(12): 961-963. Web. https://archinte.jamanetwork.com/article.aspx?articleid=1195521