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They say breakfast is the most important meal of the day
I would tend to strongly disagree. There are numerous reasons why I would disagree:
Not everyone wakes up at 7 a.m.
Fasting has benefits, although seems to be too hyped up fasting upon wakening can help with satiety
Delaying your first meal can help with enhancing focus in the morning
There is no one size fits all
If breakfast is the most important meal of the day then I can eat a donut and a glass of chocolate milk, and I’m starting my day great…right? No. It’s about context.
I thought showing you how I personally make my breakfast if I have the extra time would be useful to some people whom aren’t familiar with proper dieting. I used:
3 eggs, 2-3 egg whites
3 oz turkey breast ham
handful of tomatoes for topping
1/2 avocado - roughly 7 grams of fat and high in antioxidants
salt, pepper, cayenne pepper
Heat the skillet, the oil, and the seasonings to warm up it up then whisk the eggs and pour into pan. Let it cook for 10 minutes. Serve and enjoy.
Although I am from the latin culture, specifically Peruvian background, I often get mistaken for middle eastern and do love the food. There is a delicious Middle Eastern egg dish made on the stovetop, which I was attempting to replicate, but decided to scramble it instead.
I purposefully wanted to show how I make eggs because of the secret spice cayenne pepper which has anti inflammatory and antioxidant properties, and may help with boosting metabolism just a tad, and appetite suppression - more on that below. The dietary capsaicin in the cayenne pepper may merit more studies conducted on it due to its potential for influencing positively on endothelial function, which I wrote a article about here.
Another intriguing TRPV1-dependent effect of capsaicin ingestion is activation of brown adipose tissue. Activation of TRPV1-expressing neurons in the digestive tract sends a signal to the brain via the vagal nerve; this in turn evokes an activation of sympathetic neurons that is selective for brown fat—that is, the heart rate is not impacted.59 60 Many clinical trials have evaluated the impact of capsaicin ingestion on metabolic rate, respiratory quotient and appetite; these conclude that capsaicin can modestly enhance energy expenditure, while boosting fat oxidation (lower RQ) and diminishing appetite—effects conducive to weight control.61
McCarty MF, DiNicolantonio JJ, O'Keefe JH. Capsaicin may have important potential for promoting vascular and metabolic health. Open Heart. 2015 Jun 17;2(1):e000262. doi: 10.1136/openhrt-2015-000262. PMID: 26113985; PMCID: PMC4477151.
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