I will give you tools so that in just a few minutes, you can prepare a breakfast that is cheap, accessible, delicious, and keeps you energized. But above all, it will provide you with the tools to turn breakfast into a true natural remedy.

In this talk, we will discuss the best drinks, the types of foods you should include, and also which ones you shouldn't. I am Dr. Juan Ignacio Veller, and today I want to tell you the best way to have breakfast. Let's get started. I intentionally wrote this here, what do we normally do every day? We wake up with little time, get ready quickly, grab a cookie, and rush off to work. This is very bad. If you do this repeatedly over time, you will get sick. Your blood sugar will increase, you will develop diabetes, become hypertensive, and gain weight. Instead, if you take just 20 to 25 minutes, I'm talking about very little time, will you have a better breakfast? Why? Because I'm going to give you foods and drinks that can be prepared in five minutes, but above all, during this time, you will be able to chew your food well. If you chew your food well, digestion begins in the mouth. There are enzymes that start digesting the food, cutting it into small pieces with your teeth. It will improve the way your stomach, small intestine, and large intestine work.

Unfortunately, the hustle and bustle of our daily lives do not always allow us to be mindful. So I ask you to do the following. Become aware that with 20 to 30 minutes in the morning, you can change your lifestyle. Now let's see what the best drinks are. Super Energizing Breakfast Drinks. First, let me make a point. As Dr. Beyer has said many times, drinking water is essential. Before talking about coffee, green tea, and the green and orange juices I'm going to tell you about, leave a glass of water next to your bed so that you can consume it as soon as you wake up. I'm talking about pure water. This will improve the function of your kidneys, heart, oral health, skin hydration, and much more. I ask you, how many times have you drunk pure water today? Are we always drinking prepared infusions, etcetera? So pure water when you wake up. Now, what are the best infusions for breakfast? The first one, the one that can't be missing, is coffee. Coffee will give you a shot of energy, keep you awake and alert, improve your memory and responsiveness. In addition, coffee provides powerful polyphenols and antioxidants. How much, which one, and how to drink coffee, doctor? Okay. The best way to drink coffee is about 30 to 40 minutes after waking up.

Practical Tips to Boost the Benefits of Coffee. Why? Because it will coincide with hormonal peaks that occur when we wake up. And in this way, we will enhance its benefits, especially in terms of attention and wakefulness, with or without caffeine. Well, in terms of benefits, the one with caffeine is a little better. However, if caffeine doesn't agree with you and causes side effects like hand tremors, nervousness, stomach pain, or acidity, then don't drink it with caffeine. Drink it without caffeine, and you will still enjoy its powerful benefits. I would say that a 200-milliliter cup containing about 50 to 80-90 milligrams of caffeine is ideal. And there's a very important tip: never add sugar, honey, or any other sweetener to your coffee.

Adding sugar, honey, or any other sweetener to your coffee is not recommended. These additives can significantly increase the calorie content and have a negative impact on your health, especially if consumed in excess. If you find it difficult to drink coffee without any sweetener, try gradually reducing the amount until you can enjoy it without any added sugar.

Now, let's move on to green tea. Green tea is a fantastic alternative to coffee, offering numerous health benefits. It contains a moderate amount of caffeine, which can provide a gentle energy boost without the jittery side effects associated with excessive coffee consumption. Green tea is rich in antioxidants called catechins, which have been linked to a reduced risk of chronic diseases such as heart disease and certain types of cancer.

To prepare green tea, steep a tea bag or loose tea leaves in hot water for about 3-5 minutes. Avoid using boiling water, as it can result in a bitter taste. You can enjoy green tea plain or add a squeeze of lemon for added flavor and a vitamin C boost.

Next, let's talk about green and orange juices. These juices are packed with essential vitamins, minerals, and antioxidants that can kickstart your day on a healthy note. Green juices typically include ingredients like leafy greens (such as spinach or kale), cucumber, celery, and a hint of lemon or ginger for added freshness and zing.

Orange juices, on the other hand, are often made from freshly squeezed oranges or can be store-bought if you prefer convenience. Oranges are a great source of vitamin C, which can support your immune system and promote collagen production for healthy skin.

When consuming juices, it's important to keep portion sizes in mind. Aim for a moderate serving and consider pairing it with a source of protein or healthy fat to balance out the natural sugars and prevent blood sugar spikes.

In addition to these energizing drinks, let's discuss the types of foods you should include in your breakfast. Aim for a balanced meal that includes a combination of carbohydrates, protein, and healthy fats. Here are some breakfast food ideas:

1. Whole grain cereals or oats: Choose cereals that are low in added sugars and high in fiber. Oats can be a great option as they are filling and can be customized with various toppings like fruits, nuts, and seeds.

2. Eggs: Eggs are a versatile and nutrient-dense food. They are a great source of protein and provide essential vitamins and minerals. Enjoy them boiled, scrambled, or in omelets with vegetables.

3. Greek yogurt: Greek yogurt is a protein-rich option that can be paired with fruits, nuts, or granola for added flavor and texture. Look for plain or unsweetened varieties to avoid excessive added sugars.

4. Whole grain bread or wraps: Opt for whole grain options over refined grains for better nutritional value. Top your bread or wraps with lean protein (such as turkey or chicken), vegetables, and a spread like avocado or nut butter.

5. Fresh fruits and vegetables: Include a variety of colorful fruits and vegetables in your breakfast. They provide essential vitamins, minerals, and antioxidants. Consider adding sliced berries to your cereal or having a side of mixed veggies with your eggs.

Remember to listen to your body's hunger and fullness cues and eat until you feel satisfied, but not overly full. By incorporating these foods and drinks into your breakfast routine, you can set the tone for a nutritious and energized day.

I hope these suggestions help you optimize your breakfast and start your day off right. If you have any further questions, feel free to ask!