“Breakfast is the bridge that leads us from the quiet of the night to the vibrant energy of the day.” - Unknown

We’ve all been there…

You finish breakfast (or maybe you skip it ), start your day, and by mid-morning, you're struggling to keep your eyes open.

This not only makes it challenging to accomplish your tasks...

But you may also find yourself reaching for a handful of chips or a couple of cookies for a quick energy boost, making it harder to stay on track with your nutritional goals.

Rather than indulging in mindless snacking or having an additional cup of coffee, consider these three simple breakfast hacks that will help maintain your energy throughout the morning. The key to stable energy lies in keeping your blood sugar levels balanced.

Here's how:

Add a source of protein

Consuming carbohydrates alone can lead to rapid absorption and a significant spike in blood sugar levels.

Initially, this may result in an energy surge, but it's often followed by a period of fatigue and lethargy. Rather than eliminating carbohydrates (which is not advisable as they are vital for energy and cognitive function), consider combining them with a protein source.

Pairing carbohydrates like toast, fruit, or bagels with protein-rich foods such as eggs, breakfast sausage, Greek yogurt, or cottage cheese can help stabilize blood sugar levels by decelerating the absorption of carbs and sugars.

Add a source of fiber

Besides protein, fiber is another key component for maintaining balanced blood sugar levels. Additionally, fiber can enhance gut health, reduce cholesterol, and aid in weight management.

Below are some preferred high-fiber foods for breakfast:

- Avocado (mashed on toast with everything bagel seasoning)

- Raspberries (added to protein oatmeal or Greek yogurt)

- Broccoli (leftover cooked broccoli works well in an omelet)

- Chia seeds (mixed into smoothies or oatmeal)

Eat breakfast within an hour of waking up

Delaying breakfast can cause a drop in blood sugar levels, leading to an increase in cortisol, the primary stress hormone. This may result in feelings of sleepiness or brain fog due to the lack of necessary energy.

For those who typically skip breakfast, gradually adjusting to an earlier mealtime can help restore morning hunger cues.

A nutritious breakfast establishes the foundation for a day of healthy eating habits.

Maintaining balanced blood sugar not only provides steady energy but also helps in reducing cravings, preventing irritability, and avoiding sleep disruptions.

Try implementing these suggestions tomorrow morning and notice the difference in how you feel!

Chat soon,

~Jenny xo