What you eat in the morning will either give you sustained energy and clarity or catapult you into a day of energetic highs and lows.
If you eat sweetened carbohydrates or skip breakfast all together, you’ll have energy slumps and a foggy brain by mid morning, and then crave stimulants like caffeine, sugar and nicotine to keep you going.
If you eat a balanced, protein-rich breakfast you’ll have consistent energy, mental clarity and much fewer (if any) cravings.
That’s because when you get up in the morning, your blood sugar levels are very low from not eating throughout the night. A balanced, protein-rich breakfast will rebalance your blood sugar levels, feed your brain and reduce cravings.
If you’ve been in the habit of skipping breakfast, or eating a light, sugary breakfast, try eating a protein rich breakfast for the next week and experience the difference for yourself.
I’ve listed some suggestions below, or you can make up your own by incorporating one or more of these protein-rich foods: Cheese, eggs, milk (including soy and almond milk), yogurt, nuts, seeds (especially almonds, pumpkin and sunflower seeds), poultry, red meats, seafood, beans, lentils, tempeh, tofu, whole grains (near complete proteins are found in amaranth, buckwheat, millet, oats, and quinoa).
Yogurt, fruit and soaked nuts
Soak a handful of nuts in water overnight (they stay crunchy, but become easier to digest). Add them to a cup of sugar-free yogurt and some fresh fruit. You can sprinkle ground up flax seeds for a good dose of omega 3 and 6.
Power packed smoothie
Make a protein rich smoothie with lots of nutrient rich goodies, such as high quality milk, yogurt, good quality protein powder and fresh fruit. If you don’t feel like creating your own… you can find lots of great smoothie recipes on-line.
Eggs on toast
Scrambled eggs are really quick and you can add fresh herbs to brighten them up. For maximum nutrition, use good quality brown bread and free-range eggs.
Muesli with milk and yogurt
There are so many interesting, protein-rich muesli’s available now… so be adventurous and choose one that looks yummy and substantial. You can also get lots of nourishing milk alternatives (almond milk is my favourite).
Fish (can be canned) on brown toast or rice
This is a quick and power packed breakfast. People often turn their nose up when I suggest it, but once they try it, many admit that it makes them feel energized and satisfied until lunchtime. So don’t knock it till you try it!
Many of my clients have reported more physical energy, mental clarity and emotional stability, along with fewer cravings when they eat a protein rich breakfast.
It will be easier for you to give this a go if you have all the ingredients you need for the next week… so go out and get yourself some yummy protein rich ingredients. I promise it will make a positive difference to your day and your quality of sleep.
Anna
