Eat Breakfast Like A Queen
Living younger, longer, and better begins with the first meal of each day, a healthy breakfast. I have coached hundreds of women to start each day with a breakfast rich in fiber, fat, and protein.
And it has changed their lives.
The formula is simple. Consume fiber, fat, and protein at the beginning of each day to help stabilize blood sugar and balance hormones. Fiber, fat, and protein dial down sugar and caffeine cravings, balance mood, increase energy and improve sleep. Practical Magic!
Breakfast is typically the sweetest meal of the day, and we don’t even realize it. Many grain-based and dairy breakfast foods contain added sugar — even plain toast can have as much extra sugar as a small candy bar. Remember, refined carbohydrates turn into sugar in our bodies. A no-sugar morning might sound tough if you’ve grown accustomed to eating cereals, granola bars, muffins, pastries, and fruit yogurts. But, once you get the hang of it, you will love having a clear mind, more energy, less bloat, and none of the cravings that lead to naughty noshing later in the day.
When we remove sugar and refined grains from the first and most important meal of the day, we set ourselves up for success, and the benefits are worth the small sacrifices.
Think outside the box when it comes to breakfast. Eating breakfast like a queen, lunch like a princess, and dinner like a pauper helps us consume more calories earlier in the day when we can use them for fuel instead of storing them as fat. More plants, less sugar, grains and dairy!
I lead The Culinary Cure 21 Day Detox and Reset three times a year. It is a challenge for people to give up alcohol, caffeine, sugar, gluten, conventional dairy, and artificial ingredients; caffeine and gluten are the hardest by far. Around day five, I begin to receive text messages and hangry rants from detoxers who are unsure they will make it through the week, much less to the 21-day mark.
Day five of The Culinary Cure 21 Day Detox and Reset is when I bring out my game-changing Banana, Cinnamon Mug Muffin recipe. A straightforward three-ingredient recipe loaded with fiber, healthy fat, and protein to fuel and satisfy the most challenging carb craving mornings. It works every time.
Wellness Karma is the practice of aligning our habits to welcome vitality into our lives. We can choose to honor our bodies and brains with foods that support us; while putting the wellness odds in our favor, starting with breakfast.
Here are some other fiber, healthy fat, and protein-rich healthy breakfasts to consider.
- Banana Cinnamon Mug Muffin
- Eggs (scrambled, fried or boiled — or a frittata with vegetables)
- Berries and a handful of nuts
- Lettuce boat with mashed avocado and tomato
- Plain, whole-fat non-dairy yogurt with fruit and nuts
- Apple slices with nut butter
- Sweet potato toast with bacon
- Smoked salmon with sliced tomatoes and kraut
- A breakfast salad with feta, avocado, and hard-boiled eggs
- Chia seed pudding with berries and nuts
Studies show that people who consume extra protein with a healthy breakfast have lower blood sugar levels and are less hungry later in the day than those who eat more carbs.