What is the best recipe for a perfect start of the day? A tasty and nutritional breakfast, and a short morning workout to get moving and start it right will make you feel good every single day. Read the dietary tips by our expert Agnieszka Piskała, help yourself to the breakfast hits by our master chef Dominik Moskalenko and feel free to try out the set of exercises prepared by trainer Adam Besztak. Start your day with a smile and a positive attitude!
Why is breakfast the key meal of the day?
‘Don’t go out without breakfast,’ our mums and grandmas kept nagging us, nowadays joined by dieticians and nutritionists. Breakfast is a perfect start of the day. Never give up on it, no matter how hectic it gets in the morning.
- Breakfast is the morning dose of healthy energy – right after you wake up, your body has just enough stamina to get up and reach the bathroom. This isn’t all you have to do, is it? If you fail to provide your body with a new dose of energy, it will use the energy resources that it already has. Unfortunately, this is not the extra fat, but mainly the carbohydrates, saved in your liver “for a rainy day”. Failure to eat breakfast will influence weight gain rather than help you lose the extra kilos.
- Breakfast helps you maintain the right body mass – “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” This old saying should definitely be given credence. A filling breakfast will help you use this energy for the everyday activity. Doing things the other way round, i.e. skipping breakfast and indulging in food in the evenings leads to all the extra energy that you don’t need during your sleep being stowed away as the unwanted fat.
- Breakfast to put you in a good mood – after a night's sleep, when your blood sugar levels are low, your body releases stress hormones into the bloodstream. The hormones are responsible for releasing sugar from the cells. The obtained sugar serves as fuel if you miss out on breakfast. Your body can “survive” on sugar until lunch, but the stress hormones present in your body deteriorate your mood and behaviour.
- Failure to eat breakfast means problems with concentration – your body needs plenty of energy for a good start of the day. If the energy you need is not delivered along with breakfast, you experience morning fatigue, drowsiness and problems with concentration.
- Breakfast is an important part of healthy eating habits – those who have breakfast at home are definitely less prone to snacking on high-fat, high-sugar foods such as yeast buns and chocolate bars. Although these products may appear on our everyday menu, they shouldn’t be the main meal of the day. Sweet snacks “for breakfast” make your blood glucose levels spike, but then go down as rapidly as they came up. You feel hungry again after this “mock breakfast” and you start snacking again. Unfortunately, treating your body to rapid changes in blood glucose levels may soon lead to diabetes. As dieticians and nutritionists recommend, our diet should include as many wholemeal products as possible, containing complex carbohydrates, i.e. starch and fibre which is of key importance for your body. It is fibre that causes the energy from starch to be released slowly, which gives you a feeling of fullness for longer.
A perfect breakfast injects a dose of energy into your body after a full night’s sleep, it is nourishing and doesn't take long to prepare. Feel free to check out our cooking ideas:
Fried Frankfurt sausages and vegetables on wholemeal bread
Serves 2, preparation time 15 minutes
- 2 Sokołów Frankfurt sausages
- 1 tomato
- 1 red onion
- 1/2 bell pepper
- fresh herbs: marjoram, thyme, chives
- 2 slices of wholemeal bread
Cut the sausages into 2 cm pieces, cut the onion into slivers. Preheat the frying pan and fry the sausage pieces. Subsequently add the cut onion, bell pepper and roughly diced tomato. Season with some salt and freshly ground pepper. Finally add a large amount of chopped herbs.
Fry the slices of bread on the frying pan and put them on the table. Arrange sausage and vegetables on the slices of bread, garnish with fresh herbs and serve.
A sandwich on wholemeal bread with cottage cheese, radish and raw-smoked bacon chips
Serves 2, preparation time 20 minutes
- 2 slices of wholemeal bread
- 1 pack 100 g cottage cheese
- 3-4 radishes
- 1/2 green cucumber
- chives, cress or watercress
- 1/2 avocado
- 1 small tomato
- 6 slices of Sokołów raw-smoked bacon
Dice the radishes, avocado and cucumber finely, chop the herbs.
Combine the vegetables with cottage cheese, season with salt and freshly ground pepper. Place bacon on a cold frying pan and then begin to heat it. In this way you will get rid of excess fat, and the bacon will become crispy after a few minutes. Arrange bacon chips on a paper towel to absorb the excess fat. Arrange the slices of bread on the plates, put the cheese, pieces of tomato, fresh herbs and bacon chips on them.
A set of exercises – the morning energy
1. Brisk walk 2‘ - 3‘
2. Forward and backward arm circles x 8
3. Hip circles x 8
4. Hip joint turns x 8
5. Trunk turns x 8
6. Tip toes exercise + wrist circles x 8
7. Running in place 2 x 20“, break 10“
8. Jumping jacks 2 x 20“, break 10“
9. Jumping lunges 2 x 20“, break 10“
10. Butt kicks (your heels come up to kick your buttocks) 2 x20“, break 10“
11. Breathing exercise x 5
How to do the breathing exercise:
– Position your feet at the same width as your hips, raise your arms – breathe in through your nose, lower your arms – breathe out through your mouth.