If you’re anything like me, you are afraid of clowns and eat breakfast less than three times a week. We are not alone in our fears, nor are we in our eating habits. More than 20 percent of Americans just don’t eat breakfast, which we all know is the most important meal of the day - especially if you have IC. Whether you eat a large dinner, or you just don’t enjoy eating breakfast, there are many reasons why millions sabotage their morning fuel intake. If your one who does not like eating breakfast, you can easily split it up into two smaller meals. Eat blueberries or a hardboiled egg at home (minus the yolk), and an hour or two later, sneak a pear and a handful of healthy nuts like almonds or walnuts.
On average it takes the body 8 hours to digest a meal, in those 8 hours the body will extract up to 90% of the nutrients. These nutrients may carry you through the night and they may even provide you enough energy to convince yourself you’re not hungry come breakfast. However it is important to remember this is the best way to ensure your getting the vitamins and minerals you need to make it through the day.
When I skip breakfast, I will usually hit a wall that leads to extreme hunger, which then leads to a lack of discipline and ultimately leads me to stuffing my face as if I were the hot dog eating champion of the world. Okay, I do confess that sometimes it’s salty food and sometimes it’s sweet…nevertheless, it creates a craving for things that just aren’t good for you. This panic is why many with IC flare up and assume it’s just better to not eat at all, but this method of avoiding flares leaves your body malnourished, and your brain foggy as if your watching “Who Wants To Be A Millionaire!” Pity there is no influx of cash flow on the days you do devour your breakfast…
Not eating breakfast is as serious a problem as wearing socks with sandals. You may have your reasons for avoiding breakfast AND ignoring good fashion sense, but there is no reason to deprive yourself of a healthy morning meal that won’t irritate your bladder. This is quick and simple! A healthy breakfast would consist of protein and fiber. You can get your protein from low fat meats, eggs, beans or dairy and the fiber can be found in vegetables, whole grains, and fruits. So throw away your excuses, suppress your fears (especially of clowns) and talk your kids into trying some of this before you rush them off to school.
Come to my table on this beautiful morning and join me in a delicious:
Spinach Mushroom Egg White Omelet with Cheese, Blueberry Jam on Crispy Toast and Mint Scented Chamomile Tea
Pinch of kosher salt
Heat a small sauce pan over medium heat and add the butter/oil. When the butter/oil is hot, sauté the mushrooms and salt for three minutes, then add the spinach. Separate the egg whites and whisk for 30 seconds.
When the spinach has wilted, add the eggs to the pan and turn the pan so egg whites can cover the entire surface. Let the egg cook from the bottom up without turning. When very little moisture is left on top, fold the egg in half and transfer to your plate. Top with fresh chives and cheese.
Spinach and chedder cheese are i thought usually big no nos for people with IC so what can i substitute for those 2 things?
The new IC diet guidelines say mild cheddar cheese is OK. I’ve never seen spinach named as an IC trigger food, though I know the diet needs to be individualized for everyone so maybe some people can’t have spinach.
A good substitue would be Broccoli par boiled,or red and yellow peppers. I would like to know, why NO egg yoke, is it because of IC or another reason.
Egg yolk tends to be a major trigger for some with IC. The people with IC that I have cooked for personally can only have one or two yolks and only if they are mixed in a batter of some sort. Creating an exciting IC Food Style is all about eliminating the foods that cause you flare ups. I know it is tough, but our recipes are here to help and are well worth it!
I tried this, it is great and you are right spinach is an ok food.
So far I have had no problem with egg yolks and when eaten hard boiled, an Internal Meds physican states eating the hard boiled eggs is better for you than scrambled,sunny side up etc. I have been making these omlets now for many months almost the same as you have printed here and we all love them with all the extra’s you don’t even miss the yolks..Please continue to send out great recipes.
Spinach can cause a flare if you also have vulvodynia. I have never had a flare related to egg yolks though
Could the calories be listed as well for those of us who need to lose weight?
I will look into this Leah. Thanks for the request.
Just curious….what type of jelly is that…and tea? They both look good. Thank you for all the hard work you do for ICers. We are truly grateful!!!
It is a blueberry jelly that I purchased at the ICN store, and the tea is chamomile. You are very welcome!
Thanks Chef Daniel for posting this yummy recipe.
I can’t do cheddar without problems so I substitute Monterey Jack or Munster (with yellow edges cut off.) These make good substitutes because these cheeses are not aged very long but still have flavor. Queso Fresco is another yummy cheese that isn’t aged long, and I like to use Feta in place of Parmesan.
Leah - Here is the calorie info for the omelet. I used my MasterCook program to figure it out.
Per Serving: 242 Calories; 16g Fat (60.9% calories from fat); 19g Protein; 4g Carbohydrate; 1g Dietary Fiber; 46mg Cholesterol; 436mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 3 Fat.
Erika thank you so much for the calorie information!
Daniel,
What is an “ICN” store? I live in CA and have not heard of it. I have been looking for blueberry jam - but nothing as of yet.
Thank you,
Nichole
Nichole click this link and it will take you where you need to go. Good luck! http://www.icnsales.com/foods/