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Mindful Eating Challenge Day 6: Breaking the Fast

22 day virtual mindful eating challenge with Spe

Day 6: Breaking the Fast 

“Atha Yoga anushasanam” This opening line from the Yoga Sutras is more than just a welcome message from Patanjali. It is the acknowledgment that everything you have done in life and other practices has been in preparation for this moment in which “The study and practice of yoga begins.”

Let’s break this down a bit: 

anu = within, or following tradition; implies being subsequent to prior preparation 

shasanam = instruction, discipline, training, teaching, exposition, explanation; Shas implies the imparting of teaching that happens along with discipline 

For me, breakfast is an opportunity to come back to the practice of yoga, mindfulness, and healthy eating.  It’s one of the meals we commonly eat at home.  No matter how I ate yesterday, I can start today with a new intention to be my best self.  I look at my breakfast routine as a Sankulpa – a commitment or resolution – to create the life we are meant to embrace and enjoy.   

My go-to breakfast is overnight oats made with unsweetened almond milk, berries, banana, and flax seed.  It is inexpensive and easy to prepare. You check off a dose of your recommended nutrients for the day with this breakfast (see Dr. G’s Daily Dozen).  Oats are full of fiber and complex carbohydrates, providing slow burning energy to fuel your day. They are also high in betaglucans which help you maintain blood sugar levels by slowing down the body’s absorption of sugar.  And, oats are rated high for satiety, meaning they help make us feel full for longer. 

Practice of the Day:  Prepare your Breakfast of Overnight Oats:

  1. Stock your pantry/kitchen with everything so you are ready.
  2. You can use any whole grain, but I prefer oats because they can be soaked overnight and eaten without cooking which saves me time. Don’t like oats?  Try amaranth, sprouted quinoa, or sprouted brown rice. 
  3. Find a non-dairy milk that is unsweetened. While there are lots of options, unsweetened is your best option as some non-dairy “milks” contain high amounts of added sugars. The fewer ingredients the better!!
  4. Pick your whole food toppings. Fresh or frozen organic berries, bananas, apples, are all wonderful. Berries in particular are some of the healthiest fruits!  I buy frozen organic berries so I always have some on hand when I’m out of fresh.
  5. Other toppings: ground flax seeds, chia seeds, or a few walnuts – these are high in omega-3s which most people do not get enough of (we get plenty of omega-6 which is more commonly found in plant oils and processed foods).

Some other Whole Food Breakfast Recipes:

Dana Toff
dana@danatoff.com
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