What’s the best way to avoid a mid-morning sugar crash and energy slump? Choose breakfast foods that don’t stimulate the sugar beast! Today Andrea shares her tips on which foods we should eat to start our day off right.
If you like what you’re learning during the Sugar Reset Challenge, share how you’re staying on track. Be sure to tag include the hashtag #BarbarasSugarReset!
~ The Barbara’s Team
The old adage about breakfast being the most important meal of the day is true for people of all ages. If you want your concentration, attention, energy, and enthusiasm levels to be at their best, then start your day with breakfast options that fuel them. There’s also research indicating that people who eat breakfast have a lower risk of developing type 2 diabetes and heart disease.,,
To get through your morning feeling your best, breakfast should include protein, complex carbohydrates, and healthy fats. High-powered protein choices include eggs, lean meat, organic tempeh (excellent source of protein, healthy fats, and nutrients), beans, yogurt (look for low-sugar, organic brands with just 4 g to 5 g per serving), low-fat cheese, and nuts.
Coconut oil, olive oil, nuts, seeds, and avocado are great sources of healthy fats for breakfast, while steel cut oats, quinoa, whole grain bran flakes, and multigrain breads provide complex carbs and fiber.
This complete protein makes a great hot cereal. Combine ½ cup quinoa and 1 cup water in a saucepan. Bring quinoa and water to a boil, reduce heat, cover and simmer for 15 to 20 minutes. Fluff and top with sunflower seeds, berries, and a dash of almond or coconut milk.
- 1 whole-wheat tortilla
- ½ cup tempeh, crumbled (or animal protein)
- ¼ cup chopped green pepper
- 1/4 cup chopped red onion
- 1 egg, beaten
- 1 tbsp shredded low-fat cheese
- 1 slice avocado
Sauté the tempeh, green pepper, and onion in a teaspoon of extra virgin olive oil over medium heat for 5 minutes. Add the egg and stir until set. Spoon the mixture into a warmed tortilla and add the cheese and avocado. Roll up and enjoy!
Avocado and Bacon ‘Wich
- ½ avocado, mashed
- 1 tbsp chia or hemp seeds
- 2-3 slices turkey bacon or 2-3 thinly sliced tempeh
- 1 thick slice of tomato
- ½ whole grain bagel
In a small frying pan, cook 2 to 3 slices of turkey bacon or tempeh till done. Toast the bagel and spread it with the mixture of mashed avocado and seeds. Place the bacon or tempeh on top of the avocado and top with the tomato. Complement with a handful of strawberries or blueberries.
Mekary RA et al. Eating patterns and type 2 diabetes risk in older women: breakfast consumption and eating frequency. American Journal of Clinical Nutrition 2013 Aug; 98(2): 436-43. http://www.ncbi.nlm.nih.gov/pubmed/23761483
Mekary RA et al. Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency, and snacking. American Journal of Clinical Nutrition 2012 May; 95(5): 1182-89. http://www.ncbi.nlm.nih.gov/pubmed/22456660
Cahill LE et al. Prospective study of breakfast eating and incident coronary heart disease in a cohort of male US health professionals. Circulation. 2013 Jul 23;128(4):337-43. http://www.ncbi.nlm.nih.gov/pubmed/23877060
Andrea Donsky, B. COMM, is an Author, Registered Holistic Nutritionist (R.H.N.), Editor-in-Chief, and Founder of NaturallySavvy.com. Her passion is to inspire people to make enlightened choices for healthy living. Andrea has combined her background and expertise as both a Registered Holistic Nutritionist and an entrepreneur to educate the public on living an organic and non-GMO lifestyle through the creation of her businesses, books, articles, videos, speeches, and media appearances.