Life-Changing Breakfast Secrets

Summary

Podcast Summary: "Life-Changing Breakfast Secrets"

Am I Doing It Wrong?
Host(s): Raj Punjabi-Johnson and Noah Michelson
Guest: Lisa Moskovitz, Registered Dietitian, CEO of New York Nutrition Group, Author of the Core3 Healthy Eating Plan
Release Date: November 14, 2024

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Introduction

In the episode titled "Life-Changing Breakfast Secrets," hosts Raj Punjabi-Johnson and Noah Michelson delve into the often-debated topic of breakfast. Joined by Lisa Moskovitz, a registered dietitian and nutrition expert, the trio explores the significance of breakfast, evaluates various breakfast options, and provides actionable insights to help listeners make informed decisions about their morning meals.

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Is Breakfast Essential?

Karina's Question: A listener named Karina poses a pivotal question: "Is breakfast still the most important meal of the day, especially with the rising popularity of intermittent fasting?"

Raj's Perspective ([04:49]): Raj acknowledges that some individuals naturally skip breakfast and finds that intermittent fasting has provided a convenient rationale for non-breakfast eaters to maintain their routine. He highlights that while intermittent fasting, particularly the 16:8 method, offers benefits like improved gut health and potential weight loss, recent studies raise concerns about increased cardiovascular disease risks by up to 91% ([Raj, 04:49]).

Lisa's Input ([08:57]): Lisa emphasizes the importance of aligning breakfast habits with one’s lifestyle. She shares her personal experience of consuming a hearty breakfast post-morning exercise, underscoring that breakfast needs can vary based on individual activities and needs.

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Evaluating Common Breakfast Foods

1. Eggs: A Nutritional Powerhouse ([09:22]):

   • Raj's Take: Eggs are nutrient-dense, with most vitamins and minerals residing in the yolk. He criticizes the trend of consuming just egg whites, equating it to wasting a multivitamin by discarding the yolk. While acknowledging concerns about cholesterol, Raj points out that recent research disputes eggs' negative impact on heart health when consumed in moderation.
   • Notable Quote: “You are egg white person only, and you crack the egg open, you take away the yellow, you throw it in the garbage. It’s like taking a multivitamin... you’re losing so much.” ([Raj, 09:22])

2. Cereal: Convenience vs. Sugar Content ([12:00]):

   • Raj's Analysis: Many cereals, especially those targeted at children like Fruit Loops, contain high sugar levels and artificial dyes linked to health issues. However, he also highlights healthier cereal alternatives that are high in fiber and protein, suggesting brands like Magic Spoon and Three Wishes as better options.
   • Notable Quote: “Nobody is eating three bites, right?” ([Noah, 14:48])

3. Oatmeal: Traditional Choice with Hidden Pitfalls ([21:17]):

   • Raj's Warning: Traditional oatmeal topped with sugars and sweeteners can lead to high glycemic spikes. He recommends opting for steel-cut oats combined with nuts, chia seeds, and berries to enhance fiber content and stabilize blood sugar levels.
   • Notable Quote: “When people go to town with their oatmeal bowls, it’s still nutritious. Very nutritious... but the traditional toppings add sugar on top of sugar.” ([Raj, 22:55])

4. Smoothies: Balancing Nutrients and Sugar ([25:39]):

   • Raj's Guidance: Smoothies can be as sugary as sodas if not prepared thoughtfully. To make them healthier, he advises including a balance of fruits, vegetables, fats, and proteins. Lisa adds creative twists like blending sweet potatoes and cinnamon to enhance nutritional value without excessive sugar.
   • Notable Quote: “Include a fruit, a vegetable, a fat, and a protein. It’s going to help it to digest more slowly and stay in your tummy longer.” ([Raj, 25:39])

5. Milk Alternatives: Pros and Cons ([29:58]):

   • Raj's Evaluation: Cow's milk remains superior in protein content compared to alternatives like almond or oat milk. While plant-based milks offer benefits like lower calories or being dairy-free, they often lack essential nutrients found in cow's milk unless fortified. He debunks misconceptions about oat milk's environmental benefits, emphasizing that protein content is a crucial factor.
   • Notable Quote: “Cow's milk... wins in the protein department. ... Soy milk, tofu, soybeans, edamame, that’s not as much problematic or health hazardous.” ([Raj, 30:40])

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Practical Tips for a Healthy Breakfast

1. Grab-and-Go Options ([36:48]):

   • Raj's Suggestions: Recipes like hard-boiled eggs, overnight oats, high-protein bars, peanut butter on toast, Greek yogurt with fruit, or a cheese stick with a banana are excellent for those with hectic mornings.
   • Notable Quote: “Fruit, nuts, grab a handful of pistachios or almonds or mixed nuts. You get fiber, you get protein, you get good fats.” ([Raj, 38:41])

2. Protein Intake:

   • Raj's Insights ([39:21]): While aiming for 30 grams of protein per breakfast can be beneficial, it's essential to recognize individual protein utilization limits. Excessive protein beyond the body's needs may not offer additional benefits and could strain the kidneys.

3. Timing Your Breakfast ([46:04]):

   • Raj's Recommendation: Ideally, consume breakfast within one to two hours of waking to kickstart metabolism and maintain blood sugar stability. This timing also aligns with a potential intermittent fasting window if desired.

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Expert Insights and Recommendations

• Chia Seeds as a Superfood ([47:36]): Raj praises chia seeds for their rich nutrient profile, including fiber, magnesium, B vitamins, and iron. They are particularly beneficial for digestion and gut health, making them a versatile addition to various breakfast dishes.

• Moderation and Variety ([43:28] & [45:16]): Both Raj and Lisa stress the importance of variety in one's diet to ensure a broad spectrum of nutrients and to support gut health. They advocate for incorporating different plant-based foods to maximize antioxidant and phytochemical intake.

• Addressing Sugar Concerns ([42:40]): Natural sugars from whole foods like fruits and dairy are distinguished from added sugars. While moderation is key, natural sugars come packaged with essential nutrients, making them a healthier choice compared to processed sugars.

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Concluding Thoughts

The episode emphasizes that breakfast, while traditionally deemed the most important meal, should be tailored to individual lifestyles and nutritional needs. Raj and Lisa advocate for a balanced approach, focusing on nutrient-dense foods that promote sustained energy and overall health. Listeners are encouraged to experiment with different breakfast options, monitor how they feel, and make adjustments that align with their personal health goals.

Final Notable Quote:
“Don’t just take my word for it. How do you feel? Try it. Take note.” ([Raj, 08:57])

---

Key Takeaways

• Breakfast Necessity: Not universally essential; depends on individual preferences and lifestyle.
• Balanced Meals: Incorporate protein, fiber, and healthy fats to ensure satiety and stable blood sugar.
• Smart Choices: Opt for nutrient-dense foods over sugary, processed options.
• Flexibility: Adapt breakfast habits to fit personal schedules and dietary needs.
• Variety Matters: Diverse food intake supports comprehensive nutrition and gut health.

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For those seeking to refine their breakfast habits, this episode offers a comprehensive guide backed by expert insights, ensuring you start your day on the right nutritional foot.

Transcript

[Noah Michaelson]

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[Raj Punjabi]

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[Lisa Moskovitz]

Hi, I'm Raj Punjabi, head of identity content at HuffPost.

[Noah Michaelson]

And I'm Noah Michaelson, head of HuffPost Personal.

[Lisa Moskovitz]

Welcome to Am I Doing It Wrong? The show that explores the all too human anxieties we have about trying to get our lives right.

[Noah Michaelson]

Okay, Raj, are you doing breakfast wrong?

[Lisa Moskovitz]

I think the question is, am I doing breakfast at all ever? I'm just not a breakfast person. I'm a coffee and, like, rub my eyes and wake up into the world kind of person, and that makes me think I'm doing it wrong. I really feel like I should put something in my stomach in the morning. What about you?

[Noah Michaelson]

Yeah. Rarely have it. Benji likes to have a smoothie, and he'll bring me part of his smoothie. And I love it when it's in front of me, but I usually am just, like, getting going. I don't take the time to do it.

[Lisa Moskovitz]

Yeah.

[Noah Michaelson]

And there's also so much conflicting information about what's good. Are eggs good for you? Are they not? Should I have cereal? Is that bad for me? I don't know. So I think I could do it better. Okay, so this week we've got Lisa Moskovitz. She's a registered dietitian, the CEO of New York Nutrition Group, and the Author of the Core3 Healthy Eating Plan to help us figure out what the hell we're doing.

[Lisa Moskovitz]

Come through breakfast bae.

[Noah Michaelson]

Hi, Lisa. Welcome to the show.

[Raj Punjabi]

Thank you for having me. I'm really excited to be here today, definitely.

[Noah Michaelson]

So to begin, Raj and I just really wanted to say this to the listeners. We want to emphasize that we're not going to demonize food here. We don't want to turn food into boogeyman, but we also don't want to fetishize it and make it in, you know, say, this food is super great either. We're pretty body neutral, and we want to approach that in this way. So we're going to be talking about, you know, the best bets for nutrition when it comes to breakfast and how we can do it better in terms of feeling good, getting nutrients. But if you want to have a donut, have a donut.

[Lisa Moskovitz]

Always.

[Raj Punjabi]

You know, there's always room for donuts.

[Lisa Moskovitz]

Completely multiple donuts.

[Noah Michaelson]

But with that being said, let's get started just with breakfast, the meal itself. We got a question from Karina. She said, I feel like it used to be breakfast is the most important meal of the day. And now with intermittent fasting being super in vogue, so many people are like, just skip it. So which is it? Do we need it? Do we not need it? What do you think?

[Raj Punjabi]

So the bottom line is that there have always been a group of people that were never breakfast eaters and I always joke that intermittent fasting kind of gave those non breakfast eaters a great excuse to continue not eating breakfast. Some people just don't feel hungry in the morning for whatever reason. Maybe they wake up really early and have a whole day in, you know, in front of them and, and they're not going to necessarily want to wake up at the first thing they do is sit down to a meal. And I understand that at the end of the day, right. We know that intermittent fasting is, dare I say, a fad, you know, whether it'll, it'll, it'll go is the question because it has been going pretty strong for a while and there are a lot of people that feel better. Intermittent fasting most popular is the 168 where you eat within an eight hour window and then you don't eat, you fast in a 16 hour window. So most people do like the 12 to 8 sort of ratio. The research to date shows that there can be benefits to it, most notably in the area in the department of gut health benefits, blood pressure benefits and potentially weight loss. However, since then we've had more and more and more research come out the longer it's been around and the newer research is showing, in fact there was a recent research, not that was reported too long ago that showed it can increase your cardiovascular disease risk by 91%. That's staggering in my opinion. 91%. Not to mention the weight loss benefits that we notice. We've been seeing that it's more, not necessarily favorable for body composition. Meaning that a lot of times the weight loss might be body fat but also muscle mass, which is not most people's goal when they want to lose weight. Right. We want to burn the body fat, keep the muscle, because that's what's going to benefit you the most metabolically, keep your metabolism functioning at its peak and help you feel your best and look your best too. Right. So those are just some things to note. The other area, the other issue is how it can affect women's hormonal health, especially in the reproductive years. So let's say you know, 18 to 45 area that it's not so good for women who are still having regular periods and regular cycles and not to be tmi, but like those that population doesn't serve well either. So at the end of the day, from my experience this is more empirical evidence, just from my experience being in private practice for over a Decade, well over a decade. What I noticed specifically with people is that when they don't eat breakfast, I do see more snacking later in the day. I do see less potentially healthy choices throughout the day. People that, especially those who have protein, which we can talk about a little later, but a balanced breakfast which includes protein, fiber and some anti inflammatory fat, they tend to make better choices throughout the day, they tend to have more energy, their appetite feels more manageable and then there's less eating at night. And there is research to back that up as well. So that's not just from my observations, although I do think, you know, I've observed that a lot. If there's also clinical data to support those benefits too. So everybody's different. I wouldn't say you have to eat breakfast, but if you wanted me to answer the question directly, I do think having breakfast in the morning, particularly a high protein breakfast, will likely make you feel better and you could test it out, you know, you don't have to just listen. And I always say too, you know, don't just listen, don't just take my word for it. How do you feel? See, try it. Take note. On a day you have breakfast, on a day you don't have breakfast and then report back and let's say maybe not. But I think most people benefit from eating a balanced breakfast in the morning. Especially if you work out in the morning, especially if you have a very active morning and you have to take medication that requires that you eat, then I am, I'm more the eat the breakfast category.

[Lisa Moskovitz]

I think that's really important to note also it's like a theme throughout all of our episodes. Like look at your lifestyle, think about who you are and what everybody's a little bit different. Absolutely right. Like I'm not a breakfast eater and I've intermittent fasted before, but when, if I go for a morning jog, I'm eating like a veggie burger for breakfast, like, or like a turkey burger. Like I am you and I need it and I'll give it to myself. Like you have to really pay attention.

[Raj Punjabi]

Foods is what you're saying.

[Lisa Moskovitz]

Yeah, I don't. And I'm not usually hungry in the morning unless I've worked out.

[Noah Michaelson]

Yeah.

[Lisa Moskovitz]

Let's talk about me and Noah's favorite breakfast protein eggs. Okay. Sometimes in history eggs have been demonized and sometimes people are like have 7 million a week. Like we don't. It just like flip flops a lot throughout history. And then there's like the whole thing about don't Eat the yellows, et cetera. E. Can you tell us where we're at right now? How do we feel? How should we feel about eggs?

[Raj Punjabi]

Yeah, more eggs. You know, it's so controversial and, you know, and, and it's sad because, because eggs are, at the end of the day, they are very nutritious. I mean, you get so much in that little tiny shell and most of the nutrients, in fact all of them, except for a little bit of protein, is in the yolk. So I say you are egg white person only, and you crack the egg open, you take away the yellow, you throw it in the garbage. It's like taking a multivitamin, opening it up, dumping the powder in the garbage can, putting it back together and then swallowing it. So it's almost. That's how much you're losing when you don't eat the yellow. So the issue that we, you know, and the reason why it's often demonized, like you said, is because it's linked to high cholesterol, right? Heart disease. It's also where more of the calories are, where more of the fat is, particularly saturated fat, which is why it can raise your, your cholesterol, your bad cholesterol. So people, especially people who are trying to lose weight, cut calories, cut fat. You know, they're gonna, they're. A lot of times the recommendation is just take away the yolk and you've now, you know, go from a 70 calorie egg to a 10 calorie egg. Half of the protein is in the white. Okay? So it's. Egg whites alone are pretty protein dense for low calories. So you can get a lot of protein in there, but you still need to have a certain amount of calories. And not to mention, if you're not having enough fat, how filling is it going to be? That's what I say about fat, is that, yeah, it has more calories, but those are meaningful calories. Look what you're getting in there. You're getting B vitamins, you're getting iron, you're getting half the protein, you're getting vitamin D, you're getting vitamin E. There's so much going on in there that I'm very pro egg and I'm very pro yolk. For anyone who has high cholesterol, the American Heart association recommends three. Three per week. So that's the, that's the general guidelines about three per week. I've seen people consume a lot more, and I think the biggest reason it has that bad reputation is people who are eating their eggs Fried in butter with, you know, fried potatoes with a sugary coffee drink with a buttery toast and bacon and chicken.

[Lisa Moskovitz]

Yeah, yeah.

[Raj Punjabi]

There's any type of nutrition study, there's always going to be these side factors and these variables that we need to consider and I think that's why it keeps flip flopping. But some of the more, more recent research has shown that eggs are not bad for your heart health. And there's different types of eggs that you could also get that are going to be more heart healthy too.

[Noah Michaelson]

Okay. I like to hear that.

[Raj Punjabi]

Yeah.

[Noah Michaelson]

Because I love an egg.

[Lisa Moskovitz]

Yeah.

[Noah Michaelson]

Another thing that I love is a bowl of cereal. And I feel like so many people that's for. Because it's quick, it's easy, you don't have to cook it. But I've also heard that it also can be problematic. It can be a sugar bomb. What are your thoughts about cereal for breakfast?

[Raj Punjabi]

It's funny because there's so much, I don't know if you've heard it in the news, but there's so much controversy now with Kellogg's a Fruit Loops company because they're still using those dyes and. Yeah, red dye. And they again, as more and more research comes out, we're seeing that they can be. There is links to cancer, so they can be carcinogenic. And obviously who's eating Froot Loops the most? There are plenty of adults that eat it, but a lot of times they're marketed towards children. So my kind of response to that is that there are so many different cereals, so many different options and there are so many. Sorry, I use the word so a lot, but I have to emphasize it. So many that are very nutritious, that have wonderful nutritional profiles, they include really simple ingredients, they're full of fiber, they add some protein. So it just depends, Right. I think most people that eat Fruit Loops know that they're not eating that for their health. They know they're not getting a lot of nutritional value out of it. Even though it is fortified a little bit, at least get some iron, even get a little tiny bit of fiber. Most people eating it, they're not doing it for their health. But there are a ton of cereals that have fiber. Protein are made with whole grains that are also fortified. So you're getting a great amount of iron, vitamin D, zinc for your immune system. I don't want to name drop, but there's tons of those, you know, high protein cereal brands, low carb cereal brands now that are almost equivalent to eating protein bar where you can get as much protein as you would eating a protein bar. So I think it just really depends. And also, again, going back to what I was saying before, some people find cereal, even if it's a high protein, high fiber cereal, something about it, that cold kind of bowl of cereal doesn't have as much staying power as eating a hot plate of eggs and avocado toast. So that's just an individual thing. But some people find that cereal doesn't really fill them up. And that's why the people are like, I'm having a second serving, I'm having a third serving. Like, no one really just sticks to a bowl anyway, let's be honest. But something about it, we just want to kind of keep going back for seconds and thirds with the cereal.

[Noah Michaelson]

The other thing too about cereal too, if you look at the serving size is a lot of times it's like three fourths of a cup. It's not that much cereal, like three bites. Yeah, but Lisa, I do.

[Raj Punjabi]

Nobody is eating three bites, right?

[Lisa Moskovitz]

No.

[Noah Michaelson]

I do want to put you on the spot, though. Give us one cereal that you do think is good, like Name drop. Tell us one.

[Raj Punjabi]

I'm happy to. And I really am a fan of the newer, those newer cereals like Magic Spoon, Three Wishes, Catalina Crunch. The only caveat is that sometimes they have the. They add types of fiber like Inulin or Guargon, which can be bothersome if you have IBS or a sensitive stomach. Sometimes it can cause some gas and bloating. But there's also and similarly like fiber one, which is pure brand. So you can get 14 grams of fiber in half of a cup. But again, that's a lot of fiber. You're definitely going to feel a little bloated if you're not used to that much fiber after or, you know, if you're not eating that much fiber on a regular basis. So those are some of my, my go tos.

[Noah Michaelson]

Okay.

[Raj Punjabi]

And even putting it in a baggie and having it on the go, you don't have to have it in milk. It's a great travel snack too.

[Lisa Moskovitz]

I was just thinking that we're in New York and everyone has ibs, so just, you know, pay attention to this one.

[Noah Michaelson]

But when I was a kid, my mom would not buy us sugar cereal and we would get those little tiny boxes of like Fruit Loops or whatever as a snack on like a road trip. And that like you were saying earlier, like, it was a treat, it was a dessert, but it wasn't a breakfast food in my life.

[Lisa Moskovitz]

That's Smart. It definitely is. Dessert? Yeah, we in my home, we eat cinnamon toast crunches, dessert sometimes. Me too, with some like cold oat milk. Cuz let's be real. It's like a million cups of sugar and God knows what else. It's so good. Let's take a quick break and we'll be right back. This show is sponsored by Fabric Raj.

[Noah Michaelson]

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[Lisa Moskovitz]

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[Lisa Moskovitz]

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[Lisa Moskovitz]

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[Noah Michaelson]

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[Lisa Moskovitz]

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[Noah Michaelson]

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[Noah Michaelson]

Welcome back to Am I Doing It Wrong?

[Lisa Moskovitz]

Let's talk a little bit about oatmeal, because I think people who eat oatmeal every morning for breakfast are really smug. They're like, I, you know, it's an oatmeal personality.

[Noah Michaelson]

Well, if the commercials have made them that way, like, those commercials are always like, it's so good for you.

[Lisa Moskovitz]

I know.

[Noah Michaelson]

It's literally zapping cholesterol.

[Lisa Moskovitz]

I'm obsessed with my dad. He's my best friend, but he's always like, you need to have oatmeal for breakfast. I cut up apples and put, like, maple syrup. I'm like, okay, Martha Stewart, calm the fuck down. Okay.

[Raj Punjabi]

So funny.

[Lisa Moskovitz]

Is it good for you?

[Raj Punjabi]

The reality especially, you know, and I do agree, I think that oatmeal group, it's like, sanctimonious. Like there's something about. In the moral virtue. But so the reality is this, right? The tr. When you think about oatmeal, traditional oatmeal, we're thinking about, like you said, the maple syrup, the brown sugar, the fruit. We're basically taking a bowl of carbs and adding more carbs and sugar. So the reality is that oatmeal can be very high glycemic, which means it can spike your blood sugar. And that happens to a lot of people more than people realize. It's. It's kind of surprising. So when people go to town with their oatmeal bowls, it's still nutritious. Very nutritious. And oats are a great source of beta glucan and types of soluble fiber that are great for cholesterol, great for digestion. But if you are watching blood sugar particularly, or you would consider, you know, you were diagnosed or you sort of identify as having insulin resistance.

[Lisa Moskovitz]

Yeah.

[Raj Punjabi]

Then I would not recommend oatmeal in the morning. And I especially wouldn't recommend it that traditional way. That tastes so good.

[Lisa Moskovitz]

Yeah.

[Raj Punjabi]

Which is with all of the works and the toppings, because we're just adding kind of sugar on top of sugar on top of sugar. There are other ways to repair it.

[Lisa Moskovitz]

Yeah.

[Raj Punjabi]

And there are other types of oats. So for example, if you did the steel cut oats, which, let's all face it, if you've tried steel cut Oats, it's just not the same. It does not taste the same as the oats we all grew up with. Have you ever tried it with steel cut oats?

[Noah Michaelson]

Yeah, definitely.

[Lisa Moskovitz]

Okay.

[Raj Punjabi]

It's a little rough, but it's less processed so it's better for blood sugar and it slows down digestion. It's a little harder for our body to digest, which is a good thing because then that means it breaks down slower. It goes enters our bloodstream slower and therefore we have a more steady stream and flow of glucose in our blood. So we're not getting that spike, that blood sugar spike. We don't want that. Quicker digesting food tends to result in faster spiking blood sugar. So that's a good rule of thumb to remember. So if you were to do steel cut oats and you were to add some nuts and chia seeds and high fiber, antioxidant rich like organic blueberries, protein powder, people will add. We've now moved it more into the area of this is better for your blood sugar. This might keep you fuller longer if you cook the oats. I'm going to take it a step further. Sorry, I'm going, I'm really going here. You cook the oats and then cool the oats. It then releases something called resistant starch. So this also helps to make it break down slower in our body. Also feeds our good gut bacteria. So it's kind of a trending word now if you haven't heard of it. Resistant starch, it's just basically what it sounds like. It's starch found naturally in starchy foods that resists, resists digestion, which is a good thing because then it takes longer to digest. It acts as food to our good bacteria in our gut and then we have better blood sugar. And a lot of times people will notice their feeling more full. It's easier to eat less food. So for people who want to lose weight, you need to eat less calories. Right. That's there's no secret there. It's just that's what it requires. So resistant starch can be beneficial for them.

[Noah Michaelson]

It really seems like in so many instances, especially with breakfast, but I guess with a lot of meals. But so much of what we think of as healthy might not be because of the added sugars, the processed foods. Like I'm even thinking of yogurt. So many yogurts, if they're like fruit yogurts have so much sugar in them. So many cereals have so much sugar. The other thing I want to talk about now is like smoothies. Like I think a lot of people also make a smoothie in the morning, but that I feel like could probably have a lot of sugar too, depending on what you're putting in it. What are your thoughts on smoothies for breakfast and what is the best way to make a healthy smoothie?

[Raj Punjabi]

For sure. And I always come from the place in the mindset of let's focus on what to add in, not what to take out. Because you're right, sugar is in so many things and there's a reason because you know we are going to gravitate towards sweet tasting foods. You know, in times of stress, when we're tired, when we're hormonal, when we're depressed, like sugar makes us feel better. Point blank. That's the reality of the situation. And food manufacturing companies know this. So they want the food to taste good so we keep buying it. So it isn't a lot, unfortunately, but it also tastes really good. So I always say like we can't get away from it. So stop worrying about again going back to demonizing food. Stop worrying about what to cut out and just think about what we can add in more of. So going to your smoothie question. Yes, there are smoothies that are pretty high in sugar, you know, just as much as a soft drink, a soda, you know, in a way. And sometimes they're getting broken down in our body just as quickly because smoothies, there's not a lot of, there's no chewing involved for the most part. So it's gonna be digested a little faster just naturally. But there's ways we can optimize a smoothie so that it is more filling and satisfying and better for our blood sugar, which is helpful for everything. So I always say include, try to include a fruit, a vegetable, a fat and a protein. So if you can have all those four components in the smoothie, not only are you getting the most nutrition, the most bang for your buck, but it's going to that just that adding that fiber, protein and fat is going to help it to digest more slowly, stay in your tummy longer, which is what you want at the end of the day.

[Lisa Moskovitz]

And I think get creative with it. This is like I've tried to make smoothies at home that I know are significantly healthier than when I go to the bodega and get it right. Because I know they're putting like three spoonfuls of sugar and just like straight sugar. I game changer for me. I put cooked sweet potatoes as like the sweet thing in My smoothie sometimes, like, not too much and cinnamon, and it's just, like, incredible. And I'm like, I know this is carby and whatever, but it's, like, good and filling, and I feel like it's healthier.

[Noah Michaelson]

And vitamins. Yeah. Yeah, for sure. Like, I could see, like, a pumpkin pie.

[Lisa Moskovitz]

Yes.

[Noah Michaelson]

Sweet potato pie. Kind of.

[Lisa Moskovitz]

It can be delicious without, like, all the bad stuff.

[Noah Michaelson]

I love that.

[Lisa Moskovitz]

Oh, sorry. I just said the bad stuff. See, society has. But I do have to admit, like, a lot of sugar is bad for most people. Like, I will stick by that. Yeah.

[Raj Punjabi]

Yeah. I mean, and to your point, too, whether they're adding tables of sugar or just a lot of juice, a lot of times these. These are very heavy and built around juice, which we don't necessarily need. And people are really crazy about juicing still. It was really popular at one point. It's like, it died down a little bit, but it's kind of coming back a little bit. And the problem with juicing is that even if you're taking, like, the celery or the carrots, I mean, celery juice, that whole craze was. Was something else. But you're taking all that, you're making it fresh. You're leaving the most important part, the roughage, the fiber peels, the rinds. But that's where all the fiber is. Exactly. So it's like you're digesting it before it's even entered into your body to digest it.

[Lisa Moskovitz]

Yeah, I remember.

[Noah Michaelson]

Yeah. When I was in College. This is 1996, so this is a long time ago. It was when, like, even before Jamba Juice was a thing, we had a place called Crazy Carrot, and we would go every single day. Cause we were like, oh, it's a smoothie. It's so good for us. But I was getting the one that was. It was basically a milkshake. It was literally made with, like, frozen yogurt and all this juice, and, like, yum. It was delicious. But I didn't need to have one of those every day.

[Lisa Moskovitz]

Yeah.

[Noah Michaelson]

And it wasn't until I got older and was like, oh, let me see what's actually in this.

[Lisa Moskovitz]

Yeah.

[Noah Michaelson]

But you just don't know until you.

[Lisa Moskovitz]

Know, you don't know. And it's cool that you enjoy that and you're having a great, you know, food experience.

[Raj Punjabi]

You think that that was helpful? You know, let's take that away from you. Right.

[Lisa Moskovitz]

If there's carrots in it. Yeah.

[Noah Michaelson]

I appreciate that.

[Lisa Moskovitz]

I want to bring it to a very divisive topic. Which is milk. Okay, Yeah. I have gone back onto dairy milk. Like I was on the nut milk and soy milk trend and I'm. It doesn't bother me at all. I know like a lot of people, dairy milk bothers them.

[Noah Michaelson]

Lactose intolerant.

[Lisa Moskovitz]

Sorry. Yeah. For people who are lactose intolerant. What's the deal? I don't want you to necessarily like tell us which is the best. I don't even think that's possible. But like, what's the deal? Should we be having nut milk or soy milk if our body can handle all of these things in the morning? Like, tell us something about these milks.

[Raj Punjabi]

When it comes to food too, in general, there's always going to be some pros and cons or you know, benefits and drawbacks. That's just how it is with food in general. And anything in health care, medication, surgery, dare I say, weight loss, injection, there's always a pro and a con to each one. And that's the same thing when it comes to love. The milks and the different. And I don't. Every day I wake up and there's a different kind of milk. I can't even keep up. There's flax milk, there's cashew milk, there's coconut milk, there's rice milk, there's this. And it just keeps growing and going. And so at the end of the day, when it comes to dairy milk, the one department that dairy milk, cow's milk wins in compared to everything else is the protein.

[Noah Michaelson]

Right?

[Raj Punjabi]

Yeah. Almond milk, you're not getting as much protein. Coconut milk, you're not virtually you're getting no protein compared to traditional cow's milk. You can get it from also from soy milk. So the protein content is very comparable. But a lot of people are also afraid of eating soy, which they don't need to be the soy that, you know, people, the allegations are that it's risk for breast cancer. But what we know is that most of the risk is around ultra processed forms of soy or ultra processed foods that contain soy byproducts versus soy milk, tofu, soybeans, edamame, that's not as much problematic or health hazardous. It's more of the ultra processed food. Okay, so cow's milk, hands down wins in the protein department. But it can be like you mentioned already, some people don't tolerate it digestively, some people just feel, because a lot of times for autoimmune conditions, when we talk about anti inflammatory eating, and this isn't evidence based entirely, but some people feel that Dairy aggravates, increases inflammation in their body. They just don't feel good with it. Some people feel like they break out more. It's not good for their skin. So whether it's real or not, it's okay because we don't need to have. So if someone's just, I don't want to drink it, I would never argue with them or fight with them over it because there's so many other ways to get what you get in cow's milk from other food sources. And the, you know, big thing is protein, calcium, vitamin D, some iodine, so you don't have to drink cow's milk for that. But if you like it and doesn't bother you in any way, shape or form, it's still a great source of these nutrients and there's nothing wrong with it. Almond milk sometimes often more tolerated, digestive wise, it is fortified with calcium. You do get vitamin D, but you're not getting the protein. It's like the lowest one of the lower calorie milk. So for people that we just talked about a smoothie, they want to add a milk base and they want to have a pretty big smoothie. Unsweetened ALMOND Milk is 30 calories a cup. Cow's milk is around 100 to 120. You know, maybe if it's a really, really, you know, fat free milk, you're getting 90. And oat milk is the other big. I don't know if you guys have tried oatmeal.

[Lisa Moskovitz]

Oh yeah.

[Raj Punjabi]

I personally don't like the way it tastes. I'm not a fan of it, but people went crazy over it. And it doesn't have protein and it also has way more calories and carbs than almond milk. So the only real redeeming quality of it is that it's plant based and it's supposed to be less taxing on the environment, use less natural resources. But even that's been debunked. And they're like, no, that's not really the case. So not to burst anyone's oat milk bubble, but like that's been. People think that's so healthy, it's the best milk to drink. And that's just, that's true.

[Lisa Moskovitz]

It just sounds super healthy. It's very thin. You have to put like a ton of it in your coffee to make a difference. I need thickness. I want my milkshake to bring the boys to the yard. Yeah, no, I do want the half and half. Let's take a quick break and we'll be right back. This episode is sponsored by Herz.

[Noah Michaelson]

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[Raj Punjabi]

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[Noah Michaelson]

Welcome back to Am I Doing it Wrong?

[Lisa Moskovitz]

We have a question from Sarah. Is there any healthy, quote unquote breakfast that you can just grab and go? She says she has zero minutes in the morning to prep anything, as many of us do, especially if you've got kids or anything like that. Like, what would you suggest for someone to grab and go or just like prep really easily?

[Raj Punjabi]

There's a lot of options with that. I mean, you could get creative. Like you said, sometimes you're going to do a veggie burger. How long does that take? You know, we're not talking about the processed meat, like impossible burger. We're talking about a veggie burger that literally has a lot of vegetables in it. But there's a ton of options there. So let's say you didn't want to do any prepping at all. You know, because then we get into the prepping, then technically you can make hard boiled eggs and have that and grab that and go. You can make overnight oats with your chia seeds and your organic blueberries and your cinnamon. So that's always an option. But if you really were like, nope, not cooking at all. I just want to open it up and have it ready to eat. I'm a big fan of certain protein bars. I am a big fan of them. I think there's a lot, especially now, that are made with wonderful ingredients that you get 15 to 20 grams of protein, 5 to 10 grams of fiber, plus additional nutrients in there. So that's always a great option. Toast with some peanut butter is also really quick. The cereals we talked about before, you can sort of put that in a baggie and walk out the door. That's really easy and fast. Yogurt is also really quick. The Greek yogurt has more protein than the traditional yogurt, so I'm always leaning towards recommending the Greek version. But that's pretty easy. A cheese stick and a banana. A cheese stick and a banana, yeah. So easy, so quick and literally portable. And you can like kind of eat it as you go. In a perfect world, we would all have the time to wake up, make our breakfast, sit down, eat it mindfully. But that's not real, it's not realistic. And that, you know, and I, and I recognize that and I never tell people they need to do that all the time, but those are all great options. So fruit nuts, grab a handful of pistachios or almonds or mixed nuts. You get fiber, you get protein, you get Good fats in there, anti inflammatory fats. And that's really what we're looking for. That's the trifecta.

[Lisa Moskovitz]

There's a lot of choices there, so many options.

[Raj Punjabi]

I love that.

[Noah Michaelson]

I love that.

[Lisa Moskovitz]

I have two things to say. First of all, Noah eats a lot of yogurt. That's why he literally like glows from the inside. He's like so hot on the inside and out. It's because he eats yogurt and he's just so beautiful. And the second thing isn't peanut butter the world's most ideal food?

[Noah Michaelson]

I love peanut butter.

[Lisa Moskovitz]

I mean, I could subsist off of peanut butter.

[Noah Michaelson]

Me too. Completely. Speaking of peanut butter and yogurt, someone was saying that they have seen on social media that there, there's this idea or trend going around that you need to get 30 grams of protein first thing in the morning.

[Lisa Moskovitz]

It's a lot.

[Noah Michaelson]

It is a lot. What are your thoughts on that? Is that true and if so, like, what is the best way to get that 30 gram and why that number?

[Raj Punjabi]

A lot of the research studies, like especially the ones around, you know the benefits of having protein in the morning because that has been researched before a lot of times, like these studies are based on 30 grams. So I think that's partially where it came from. But also the other reason why we might hear that 30 is because most of us can only really utilize up to 30 grams at a time. Beyond that, we can't store protein. Like we can store carbs, like we can start fat, body doesn't store it. So it's either going to get converted to energy or our kidneys are going to have to work a little harder to get rid of it from our body. So 30 grams is usually the threshold of what most of us can use effectively at one sitting. So that's where I believe and who knows a lot of trends. It's like who knows where they come from? And one person says it on TikTok and all of a sudden it takes off and that's just the world we live in and you know, the dietitian. I feel like I'm constantly fielding questions like I saw this on social media, but that's my best educated guess on why 30 is the, the number. It's a good goal. It's really hard if you, it's not so hard, but if you really like sat down and tried to get in 30 grams each meal, it would feel like a full time. You'd have to quit your job. You would just feel like this Is your job down to eat protein all day long? Like it's not easy. So I say aim high, but yeah.

[Noah Michaelson]

Okay.

[Lisa Moskovitz]

Okay. And let's talk about a thing I do. What if you can only have coffee some mornings? Is that breakfast? Is that a thing?

[Raj Punjabi]

Well, what are you defining as breakfast?

[Lisa Moskovitz]

You know, something that gives me the will to live. Yeah, I mean, I mean I often that's the thing I'm having. And with milk and a little bit of sugar as well. Does that count? Is it any. Is it doing anything for me?

[Noah Michaelson]

It's not really nutritious. Right.

[Raj Punjabi]

Well, the milk is giving you a little something. It's waking you up. But no, I mean it's not, it's not breakfast. Right. Because it's not like it's not a meal. Okay, let's just, let's just. What is breakfast? If we're looking at breakfast as a, as a meal, that's going to give you sufficient amount of energy and fuel and nutrients for the first, almost half of your day.

[Lisa Moskovitz]

Yeah.

[Raj Punjabi]

Then maybe artificially because of the caffeine, because caffeine does give us energy and can also suppress our appetite a little bit. So in that sense, maybe you would feel good. But no, it's not. It doesn't replace the meal. I haven't done this myself, but I've had clients who really just don't have an appetite in the morning and you need your cup of coffee and it's like really the only thing you have time for. Add protein powder to your coffee.

[Noah Michaelson]

Whoa, that sounds terrible.

[Lisa Moskovitz]

It sounds really. It's not gonna taste good. Can I just eat a spoon of the protein powder and then have my coffee?

[Raj Punjabi]

Like the chocolate, the pat. Like literally.

[Lisa Moskovitz]

Yeah, no, but I do like that the adding the protein powder is a thing because I've seen people do it to pancakes when they make pancakes sometimes.

[Noah Michaelson]

Oh, for sure.

[Raj Punjabi]

Yeah.

[Lisa Moskovitz]

And that tastes good. It's a chocolate protein powder or.

[Noah Michaelson]

But even in yogurt. Stirred in. But not in my coffee. No, I'm not going to yuck anyone's yum. If you like to do that, great. But I won't be doing that.

[Lisa Moskovitz]

I have a little follow up. In the summertime I make my, like an iced coffee drink, like a blended coffee drink. And I put dates in there to dates and banana. It's like the most delicious thing ever. Is that too much sugar? Yeah. Is that too much sugar? Tell the truth. That's a lot, right?

[Raj Punjabi]

You know what? Okay, so if you really looked at it, natural sugar, which just comes in the form of fruit and vegetables and dairy. That's where most of our natural sugar is coming from. It's coming in a package. The fruits and vegetables and dairy with other nutrients that are going to help slow down the breakdown of the sugar. So it's not the same as having candy and, you know, table sugar, essentially.

[Lisa Moskovitz]

That's what I wanted to hear. Yeah.

[Raj Punjabi]

You know, like, some people still fix their blood sugar. Diabetics, pre diabetes, you know, we still have to be careful of how much natural sugar you're having. But for the average healthy adult, I would. I never shun natural sugar. Food sources like, eating like people like, oh, is it too much sugar in the fruit? I'm like, it's fruit. Like, there's a lot of sugar in there. But it's not bad for you. You're getting all these other nutrients.

[Lisa Moskovitz]

Moderation. Exactly.

[Noah Michaelson]

Lisa, if you have the exact same breakfast every single day, you love it, it tastes great. You feel like it's giving you the right amount of nutrients and fiber and protein. Is there any reason to switch that up? Do you need variety in what you're eating? Or if literally you have it down to a science and you love the way it tastes, is that fine?

[Lisa Moskovitz]

That's a good question.

[Raj Punjabi]

It always. This is my favorite response. It depends. But at the end of the day, if you eat, you know, if. If you are a very routine, regimented person, which a lot of people are, they just don't get sick of foods. They love the predictability. They love the ease of just, this is what I eat for breakfast. They like going to the grocery store. It's so much easier when you just go to the grocery store and. And, you know, the foods that you always eat, you just go right to the aisles you put in your cart, you check out. You don't have to think about the variety. Right. So if you. Have you looked at your whole day, as long as you're getting a balance of food groups, a balance of your macronutrients, your carbs, your proteins and your fat that bring more micronutrients to the table, there's nothing wrong with having, you know, the same breakfast every day, the same lunch. I still think over time, variety is really important. So I would probably challenge someone to say, eat the same breakfast, breakfast, but maybe every, like, a few weeks, every couple weeks, every month or so, let's switch it up with a new breakfast. And then you eat that every day for a little while. The only other time we would want to switch it up is if something's wrong, you know, I'm having digestion issues or I want to lose weight or I have, you know, sometimes the theory with, like, especially with food sensitivities is that sometimes you can develop them from eating the same thing all the time. So some, that's a school of thought that people can develop sensitivities because they're eating it too much. And switching up the types of foods you eat can prevent reacting to the foods. Yeah.

[Lisa Moskovitz]

And we also learned, you know, from, from our gut health episode that the more different kinds of plants, especially that we're getting in our system, can potentially improve our gut health.

[Noah Michaelson]

Yeah, 30 a week, I think she said. Yeah, right.

[Lisa Moskovitz]

It's you gotta, yeah, you gotta another full time job.

[Raj Punjabi]

Yes, but I know, right? The more variety you could get, the different types of anti. And the big reason behind that too is because of these antioxidants, these phytochemicals which are really important for our gu. So if you sort of eat a variety of different colorful fruits and vegetables, you're getting all these different phytochemicals, which is very important for your gut health.

[Lisa Moskovitz]

Okay, so say you are gonna have your gorgeous little avocado toast and two eggs and a piece of fruit. What time should we be eating breakfast? Like should I spring out of bed and run to the kitchen? Like what do you recommend?

[Raj Punjabi]

Most people aren't doing that. Some people do truly love breakfast and it's the thing they look forward to the most in the morning. But I say ideally within one to two hours of waking is what I tell people to strive for. Then one to two hours of waking and then going back to the intermittent fasting thing, if you wanted to explore that, you could still get benefits from doing a 12 hour fast. So if you eat breakfast within the first one to two hours of waking, let's say you wake up at 6 and you eat breakfast at 7:30, then you would just maybe try to stop eating or end your last meal of the day around 7:30, 8:00. And that 12 hour period of time is enough that it can suppress your insulin, which gives you the benefits of the blood sugar stability, some of the weight loss, potentially the gut health benefits. So that's usually my general recommendation for meal timing. First meal of the day within one to two hours of waking, last meal of the day about 12 hours before that.

[Lisa Moskovitz]

I mean that makes sense to me because you've been, it's literally breaking a fast. You've been sleeping and you haven't eaten it in a little while.

[Noah Michaelson]

You need some nutrients.

[Raj Punjabi]

Yeah, definitely Kick start your metabolism. Yeah.

[Noah Michaelson]

For our final question, I would love you to try and give us one breakfast All Star. Like, one food that you think is, like, an amazing thing people should try and get into their breakfast, or an amazing choice and then one breakfast. Bummer if you can. And again, we're not demonizing foods, but, like, what is something that people don't realize they're eating that maybe is not as good for them as they think it is? Is.

[Raj Punjabi]

I'm a big fan of chia seeds. I think they're a superfood because of all of the nutritional properties that it has, from fiber and magnesium to B vitamins and iron. And there's a little protein in there. It's great for regulating digestion. So for people that struggle, which is like you said, in the anywhere close to the New York City area, most people struggle with constipation irregularities. Chia seeds are a great source of insoluble, insoluble fiber. So I'm a big fan of chia seeds. You can sprinkle them in your yogurt, you can put them in your oatmeal. You could even sprinkle them on your avocado toast, in your eggs, in your coffee, and you can just take them in water. You could soak them in your almond milk or dairy milk or any or oat milk and leave them in the fridge overnight. And that's a great grab and go. So we're now, like, connecting all the dots of the whole episode. So love the chia seeds, but. And as far as the, you know, the bummer. Too many just general preservatives and additives in cereals.

[Lisa Moskovitz]

Hi, I'm Raj Punjabi, head of identity content at HuffPost.

[Noah Michaelson]

And I'm Noah Michelson, head of HuffPost Personal.

[Lisa Moskovitz]

Welcome to Am I Doing It Wrong? The show that explores the all too human anxieties we have about trying to get our lives right.

[Noah Michaelson]

Okay, Raj, are you doing breakfast wrong?

[Lisa Moskovitz]

I think the question is, am I doing breakfast at all ever? I'm just not a breakfast person. I'm a coffee and rub my eyes and wake up into the world kind of person. And that makes me think I'm doing it wrong. I really feel like I should put something in my stomach in the morning. What about you?

[Noah Michaelson]

Yeah, rarely have it. Benji likes to have a smoothie and he'll bring me part of his smoothie, and I love it when it's in front of me, but I usually am just, like, getting going. I don't take the time to do it. Yeah, and there's also so much conflicting information about what's good. Are eggs good for you? Are they not? Should I have cereal? Is that bad for me? I don't know. So I think I could do it better. Okay, so this week we've got Lisa Moskovitz. She's a registered dietitian, the CEO of New York Nutrition Group, and the Author of the Core3 Healthy Eating Plan to help us figure out what the hell we're doing.

[Lisa Moskovitz]

Come through Breakfast Bay.

[Noah Michaelson]

Hi Lisa. Welcome to the show.

[Raj Punjabi]

Thank you for having me. I'm really excited to be here today, definitely.

[Noah Michaelson]

So to begin, Raj and I just really wanted to say this to the listeners. We want to emphasize that we're not going to demonize food here. We don't.

[Raj Punjabi]

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[Lisa Moskovitz]

Day and said he was a big roas man.

[Raj Punjabi]

Then he told everyone how much he loved calculating his return on ad spend.

[Lisa Moskovitz]

My friends still laugh at me to this day.

[Noah Michaelson]

Not everyone gets B2B, but with LinkedIn.

[Raj Punjabi]

You'Ll be able to reach people who do get a hundred dollar credit on.

[Noah Michaelson]

Your next ad campaign. Go to LinkedIn.com results to claim your credit. That's LinkedIn.com results. Terms and conditions apply. LinkedIn the place to be to be.

[Raj Punjabi]

What makes a great pair of glasses At Warby Parker, it's all the invisible extras without the extra cost. Their designer quality frames start at $95 including prescription lenses plus scratch resistant, smudge resistant and anti reflective coatings and UV protection and free adjustments for life. To find your next pair of glasses, sunglasses or contact lenses or to find the Warby Parker store nearest you, head over to warbyparker.com that's warbyparker.com it's official.

[Lisa Moskovitz]

Podcast advertising is transcending audio. Marketers can now tap into audiences across all of a creator's channels from social.

[Raj Punjabi]

Media to video, live events and beyond.

[Lisa Moskovitz]

And acast new report proves it works. With 84% of podcast listeners having taken.

[Noah Michaelson]

Action after seeing brands promoted in a podcast first Omnichannel campaign. Get these insights and more by downloading.

[Lisa Moskovitz]

The full report@podcast Pulse2024.acast.com.

[Noah Michaelson]

I want to turn food into boogeyman, but we also don't want to fetishize it and make it in, you know, say this food is super great either. We're pretty body neutral and we want to approach that in this way. So we're going to be talking about, you know, the best bets for nutrition when it comes to breakfast and how we can do it better in terms of feeling good, getting nutrients. But if you want to have a donut, have a donut always, you know.

[Lisa Moskovitz]

There'S always room for donuts, completely multiple donuts.

[Noah Michaelson]

But with that being said, let's get started just with breakfast, the meal itself. We got a question from Karina. She said, I feel like it used to be breakfast is the most important meal of the day. And now with intermittent fasting being super in vogue, so many people are like just skip it. So which is it? Do we need it? Do we not need it? What do you think?

[Raj Punjabi]

So the bottom line is that there have always been a group of people that were never breakfast eaters. And I always joke that intermittent fasting kind of gave those non breakfast eaters a great excuse to continue not eating breakfast. Some people just don't feel hungry in the morning for whatever reason. Maybe they wake up really too and they have a whole day in, you know, in front of them and, and they're not going to necessarily want to wake up at the first thing they do is sit down to a meal. And I understand that at the end of the day, right. We know that intermittent fasting is, dare I say, a fad. You know, whether it'll, it'll, it'll go is the question because it has been going pretty strong for a while and there are a lot of people that feel better. Intermittent fasting most popular is the 168 where you eat within an eight hour window and then you don't eat. You fast in a 16 hour window. So most people do like the 12 to 8 sort of ratio. The research to date shows that there can be benefits to it, most notably in the area in the department of gut health benefits, blood.