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Speaker 1: Oh hey, it's time for your daily dose of healthy Ish. Yes,

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Speaker 1: your podcast from Body and Soul with me your host

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Speaker 1: Felicity Hawley. I'm joining the studio today by a nutritionist

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Speaker 1: and chef, Bridget Folarchy Davis, who's going to discuss the

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Speaker 1: best way to break that fast, the ideal macro micro equation,

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Speaker 1: and how she approaches breakfast every day. Now, if you

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Speaker 1: do more from Bridget listening to extra Healthy Ish where

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Speaker 1: she shares how she rebooted her body with food and

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Speaker 1: last weight, you can catch that or if you get

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Speaker 1: your podcasts. Bridget, thank you for coming into Healthy Today

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Speaker 1: and joining us. Absolute pleasure without breakfast, without your version

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Speaker 1: of breakfast. So talk to us about breakfast from a

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Speaker 1: nutritional perspective or you you know as a nutritionist.

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Speaker 2: A musty skippet. How do you approach.

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Speaker 3: It the first meal of the day, whether it's at

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Speaker 3: seven o'clock in the morning, whether it's ten o'clock in

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Speaker 3: the morning or even lunchtime, that is your breakfast also

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Speaker 3: known as your breaking of your fast.

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Speaker 2: So that's how I approach it.

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Speaker 3: As soon as we have that first bite, that first

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Speaker 3: bit of energy going into our body, we're actually having

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Speaker 3: our breakfast, So it's I think societies try to sort

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Speaker 3: of put us into the box of it has to

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Speaker 3: be had in the morning. It's just when you first

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Speaker 3: break your fast. So absolutely, we do it. Most people

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Speaker 3: do it every single day, right, we break our fast.

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Speaker 2: Perhaps it's also marketing.

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Speaker 3: Absolutely, but you know, I'm very much in the opinion

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Speaker 3: that I listen to my body and I eat when

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Speaker 3: I'm hungry. I eat when my body goes it's time

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Speaker 3: for food, and my body at the moment's telling me

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Speaker 3: it's time for food, usually around about eleven o'clock in

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Speaker 3: the morning.

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Speaker 1: Because some people might say that's controversial fast you know,

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Speaker 1: I feel like fasting.

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Speaker 2: There's so much science that backs it, and then there's people.

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Speaker 1: That don't believe in it and think that it can

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Speaker 1: lead to all sorts of things.

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Speaker 2: So why do you choose what's your view?

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Speaker 3: We fast every single day, and a day is a

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Speaker 3: twenty four hour cycle, so after we finish eating in

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Speaker 3: the evening, majority of us, like ninety nine point nine

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Speaker 3: nine nine percent of us do not eat.

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Speaker 2: While we're sleeping. That is fasting.

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Speaker 3: So fasting is basically the absence of eating, and we

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Speaker 3: all do it every single day.

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Speaker 2: Some people choose to delay.

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Speaker 3: The first meal, which can be known as intermittent or

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Speaker 3: time restricted eating. I don't actually put myself in that category.

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Speaker 3: I just eat when my body says it's time. It's

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Speaker 3: more intuitive style of eating, and I've gotten into this

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Speaker 3: really nice pattern that I don't have to feel I

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Speaker 3: wake up and oh, where's the food? I can actually

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Speaker 3: you know, take my time, drink lots of water, have

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Speaker 3: a couple of black coffees, but of green tea, and

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Speaker 3: then yep, round about ten or eleven, I'm feeling the

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Speaker 3: need and my body is going it is time.

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Speaker 1: Has there something has it changed for you? Did you

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Speaker 1: used to eat breakfast? Because you you've gone through a

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Speaker 1: massive what's the word for it, well, journey, that's what

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Speaker 1: it is.

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Speaker 2: Yeah, yeah, no, absolutely.

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Speaker 3: I would wake up and be ravenous, and I would

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Speaker 3: need to eat pretty much the second after my eyes opened,

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Speaker 3: and I would feel almost like I was doing myself

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Speaker 3: a disservice if I wasn't eating, and hungry, you know, hungry,

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Speaker 3: angry of that right, hungry angry word from the moment

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Speaker 3: I opened my eyes and what I realized after being

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Speaker 3: on this journey for you know, a number of years,

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Speaker 3: is that the reason why I was experiencing that type

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Speaker 3: of feeling that I have to eat or else. You know,

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Speaker 3: it was literally, you know, not a nice scene in

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Speaker 3: our house if Mum hadn't had breakfast first up. And

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Speaker 3: I realized it's because my blood sugar was completely dysregulated

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Speaker 3: because of all the processed foods that I was eating.

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Speaker 3: So I was waking up with high blood sugar that

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Speaker 3: needed it was like that was almost like the monster

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Speaker 3: that need to be fed, and so.

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Speaker 2: I would feed it.

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Speaker 3: And the more I was able to balance out my

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Speaker 3: blood sugar with the type of foods that I'm.

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Speaker 2: Eating, the more I realized that my body.

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Speaker 3: Wasn't going through those emotions of highs and lows of handriness.

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Speaker 2: And so I kept on delaying it and delaying it,

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Speaker 2: and then yep, ten o'clock, eleven o'clock just feels right.

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Speaker 1: What should a healthy breakfast look like when we do

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Speaker 1: finally eat whatever time we choose, sweet, I'm I'm definitely

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Speaker 1: have to eat at nine o'clock or at least by that.

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Speaker 2: That kind of time. What should it look like? What

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Speaker 2: sort of nutrients should we include? Macros, micros?

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Speaker 3: The main thing to focus on when it comes to breakfast,

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Speaker 3: is that we need to There's definitely some macros that

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Speaker 3: we need to take into account. Like protein is really

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Speaker 3: important because your body. Protein helps you to feel full.

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Speaker 3: Protein obviously feeds every cell in your body. Every fiber

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Speaker 3: in your body needs a bit of protein, and protein

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Speaker 3: is really satisfying. So I always start my day with

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Speaker 3: a bit of protein. But more so than protein, I

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Speaker 3: focus in the fiber. For me, getting my fiber and

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Speaker 3: you know, is just one of the most important things

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Speaker 3: I can do for my gut health. Also that satiety

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Speaker 3: that you feel when your body is full of goodness.

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Speaker 1: So it's I'm gonna say it's set of five vegetables.

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Speaker 3: Yeah, like I would count my breakfast yesterday, there was

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Speaker 3: probably ten different types of vegetables on my plate. You

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Speaker 3: described to us what you had. So yesterday we had

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Speaker 3: a dish. Well, it's very much like a shuck sugar.

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Speaker 3: So it's that you know that tomato spiced tomato stew.

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Speaker 3: But rather than it just being tomatoes, I had egg

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Speaker 3: plant in there. There was some sculli penie, there was

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Speaker 3: a little bit of that wonderful broccolini was in there

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Speaker 3: as well.

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Speaker 2: There was a bit of it was gorgeous.

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Speaker 3: Yeah, all mixed up in a stew that was predominantly

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Speaker 3: made from really delicious tomatoes, like lovely roma tomatoes, lots

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Speaker 3: of paprika, you know, lots of different spices, but of onion, garlic, ginger.

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Speaker 3: I mean those are all plants, right topping it off

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Speaker 3: with a little bit of protein. So I think we

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Speaker 3: had in yesterday's one, we had some minced turkey that

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Speaker 3: I had pan fried and mixed through the stew, and

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Speaker 3: a poached egg. Oh, it's so delicious, absolutely gorgeous, and

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Speaker 3: I did not feel like I was being hard done by. Yeah,

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Speaker 3: I was eating something really want.

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Speaker 1: If we're so conditioned that we to have I mean,

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Speaker 1: I love that you answered that with a savory answer,

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Speaker 1: because we're so conditioned to have cereal for breakfast and sugar,

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Speaker 1: I mean even fruit or I mean fruit's obviously great,

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Speaker 1: but we.

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Speaker 2: Are conditioned to have sweet.

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Speaker 1: Whereas so many people come on this podcast nutritionists and

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Speaker 1: say to me, I have last night's dinner for breakfast.

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Speaker 1: But it's always like a just we have to rewire

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Speaker 1: our thinking and you know that it's okay to have

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Speaker 1: what you had.

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Speaker 3: Yeah, it's not just okay, it's actually the most beneficial

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Speaker 3: thing you can do to start your day, to break

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Speaker 3: your fast, because you're giving your body what it wants,

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Speaker 3: and your body wants nutrients. I do not start my

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Speaker 3: day my breakfast as we call it. I do not

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Speaker 3: start my day with a sweet palate. It's always a

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Speaker 3: savory plotte. Every time I sit in front of my meal, breakfast, lunch,

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Speaker 3: or dinner, I start eating. I eat my fiber and

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Speaker 3: my vegetables first, because this is what the gut wants.

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Speaker 3: This is going to feed your healthy gut bacteria. This

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Speaker 3: is going to keep you feeling fuller longer. It's all

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Speaker 3: the nutrients. The best thing you can do is eat

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Speaker 3: all those nutrients, and then there's some protein, and then

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Speaker 3: there's a little bit of healthy fats. And that is

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Speaker 3: like I said, breakfast, lunch, or dinner. If I want

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Speaker 3: something sweet or something that's got a sweet palate, even

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Speaker 3: might be just a piece a handful of berries, I

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Speaker 3: will have that after I've had my vegetables, my protein,

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Speaker 3: and my little bit of healthy fats. It's almost like

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Speaker 3: dessert for breakfast.

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Speaker 1: Many of our listeners are very time poor. Juggling obviously,

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Speaker 1: frantic lives a lot on kids, work, blah blah blah.

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Speaker 1: Is there any quick, go to savory type breakfast that

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Speaker 1: we can perhaps grab that you can recommend.

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Speaker 3: I love that you said grab because I create what

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Speaker 3: I call my grab and go. So on the weekend,

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Speaker 3: usually on a Sunday, I will spend half an hour

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Speaker 3: and I will create one dish that will give me

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Speaker 3: breakfast Monday through to Friday. I'll portion it up and

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Speaker 3: it sits up in the fridge. I put my name

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Speaker 3: on it so no one needs it.

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Speaker 2: Like that because the kids are like, oh, what is this?

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Speaker 2: So I put my name on it. What's in it?

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Speaker 3: So, for example, that healthy fibrous shuck sugar that I explained,

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Speaker 3: I'd make enough for five days my grab and go.

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Speaker 2: So all I've got to do I need to share

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Speaker 2: the recipe here. Yeah, it sounds delicious.

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Speaker 3: And then if I want a little bit spicy, I

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Speaker 3: might add a little bit of you know, some type

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Speaker 3: of gorgeous spice to it, so then it's a spicy version.

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Speaker 2: I'll change up the vegetables.

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Speaker 3: But I've got enough for Monday to Friday, which tends

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Speaker 3: to be my busier time during the week, so I

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Speaker 3: don't have to think what I'm having for breakfast.

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Speaker 2: It's sitting there, it's.

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Speaker 3: Got my name on it, it belongs to me. And

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Speaker 3: then all I might do is add a dollop of

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Speaker 3: coconut yogurt to it, which just oh, it elevates this

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Speaker 3: dish to the stratosphere. If I've got time, there might

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Speaker 3: be a sprinkle of you know, a couple pieces of basil.

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Speaker 3: But literally, all I'm doing is either taking it with

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Speaker 3: me and then reheating it or eating it before I

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Speaker 3: leave the house.

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Speaker 1: Thank you for coming on healthy Ish, Thank you. Step

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Speaker 1: away from that cereal and step towards the savory breakfast,

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Speaker 1: the leftovers.

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Speaker 2: That is what we should be eating more of.

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Speaker 1: But it's pretty easy grabbing the cereal box all amusedly,

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Speaker 1: I can't go past the granola.

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Speaker 2: What's your breakfast like? Anyway?

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Speaker 1: If you did enjoy this chat, jump on rate and

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Speaker 1: review it, or of course, subscribe to this podcast to

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Speaker 1: share this set with a friend. Anything else heet to

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Speaker 1: body insoul dot com. Do you follows on socials? Grab

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Speaker 1: our print edition which is out in your local Sunday paper,

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Speaker 1: and until next time you eat breakfast, Stay healthy is