Breakfast is often the least enjoyed and the most rushed meal of the day. Everyone recognizes the importance of a healthy breakfast, but most people don’t make the time to eat right in the morning. Grab and go breakfasts are efficient in a pinch, but often lack the nutritional value you need to fuel your day.
Traditional breakfast foods such as bagels, cereal, and toast are easy to eat, but leave you feeling like a sloth for the rest of the day. So… what do you eat for breakfast when you’re pinched for time?
I recommend starting the day off with an insulin-stabilizing meal. There is no more important time than the morning to begin to stabilize insulin for the day: you either do it right at the first meal and make the entire day better, or do it wrong and make the entire day worse.
Protein should be a part of everyone’s breakfast plan. Protein in the morning stabilizes insulin levels, provides fuel for growth and repair, improves immune system function, and promotes healthy neurotransmitter balance to wake you up in the morning. What’s more, the thermogenic effect of protein forces you to burn more calories while digesting it than a carb-laden meal does.
Healthy fats improve insulin stability, and with absorption of specific nutrients. Healthy fats provide satiation and keep you from becoming hungry again immediately after you’ve eaten. They provide an excellent source of energy, and help to improve the endocrine and cardiac profile.
Clean carbohydrates can be added to your meal after the first two requirements of protein and healthy fats are met. The morning is the WORST time to have carbohydrates, because – as aforementioned – this is the time when the body is most sensitive to insulin-spiking. However, you are allowed to live, so we’ve provided you with balanced options for the morning.
On the next page: seven great breakfast options to start your day.
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