Nutrition for Inner Strength

This is part 1 of a 4-part series about healthy eating as it relates to yogic principles, designed for Bend + Bloom Yoga's May Challenge. Click to read Part 2, Part 3, and Part 4.

What we eat directly affects how we feel mentally, emotionally, and physically. Proper nutrition can strengthen our bodies and minds.

On a physical level, protein is responsible for building muscle. It is also a slow-burning energy source, which means that eating protein helps us feel satiated for a long time. Hunger can derail health, and protein is one of our best defenses against it.

Animal foods are the best source of protein because they are complete (meaning they contain all of the essential amino acids), but we must take care when choosing animal foods due to health, ethical, and environmental concerns. Pastured eggs are sustainably farmed and provide optimal health because hens roam free and graze on natural feed. The nutritional benefits are obvious in the orange color and robustness of the yolks, which are rounder and more orange than factory-farmed eggs, signifying a higher beta-carotene content and an overall healthier egg.

Starting your day with an egg breakfast is an excellent way to stabilize blood sugar, prevent hunger, and give your body the protein it needs for inner and outer strength. This easy recipe takes just a few minutes to prepare and can be adapted based on what you have on hand.


Easy Egg Breakfast
The simplest way to enjoy this breakfast is to follow the below recipe as-is, but it’s also super-easy to jazz up and enjoy for lunch or dinner, too. Serve over ¼ cup of rice, beans, lentils, grains, or a sprouted organic corn tortilla. Fake a shakshuka by placing eggs over warm crushed tomatoes. Top with Sriracha, hot sauce, a sliced avocado, sprouts, chives/scallions, paprika, microgreens, and/or toasted sesame seeds. Pair with pastured bacon on the weekends. #putaneggonit! You can pair this with almost anything - be creative!

Extra-virgin olive oil, more if needed
Pastured butter
2-3 pastured eggs (organic or free-range are good too if you can’t find pastured)
Handful of organic dark green leafy vegetable like kale, chopped as needed (I get boxed baby kale for easy grabbing - no chopping necessary)
Salt & pepper

First, heat a skillet over medium-high heat. Once the pan is hot (about 1 minute), turn the heat down to just over medium, and melt a few swirls of olive oil with a pat of butter. Once the butter is fully melted, gently crack the eggs directly into the pan. Cook for 1 minute and move to the side of the pan so you can add the greens to the pan (you may need to add a bit more olive oil). Cook until greens have wilted, about another minute or so. At this point I flip the eggs and turn off the heat, cooking them just until the whites are set. Season with salt & pepper, transfer to a plate, and serve immediately.

Sources: http://www.ncbi.nlm.nih.gov/pubmed/20048505
Hungry for more? 
or 

No comments:

Post a Comment