Would you like to have more clarity, focus, energy and less brain fog throughout your day?<\/p>\n\n\n\n
By focusing on your first meal of the day, you can control sugar cravings, mid afternoon slumps, and weight gain.<\/p>\n\n\n\n You\u2019ll notice that when you eat in a way that balances your blood glucose you\u2019ll have much more energy, focus, clarity and less brain fog<\/strong>. You\u2019ll also experience fewer physical issues, like gastrointestinal problems.<\/p>\n\n\n\n In North America we are accustomed to starting our day with refined carbohydrates like cereals, toast with jam, or maybe even a donut with coffee. This is NOT how you want to start your day. Refined carbohydrates create a glucose and insulin spike and the rest of your day will be a downward spiral. If you’re someone who can’t imagine starting your day without a refined carb like bread, here’s a hack. Combine fiber, protein and fat with a processed carb and this will help balance your blood glucose.<\/strong> You’ll have more energy and feel better throughout the day In the photo above, egg provides protein, pea shoots provide fiber and avocado provides healthy fat.<\/p>\n\n\n\n If you\u2019re someone who is never hungry in the morning then by all means don\u2019t eat till lunch. Remember though to stay hydrated with plenty of water. Also, remember with a shorter eating window that you have to really focus on food quality to make sure you’re consuming the nutrients and minerals you need to stay healthy.<\/p>\n\n\n\n breakfast cereals, granola, pastries, toast, juice, dried fruit, energy drinks<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n eggs 1\ufe0f. Eat vegetables, fat, protein before a carbohydrate like bread or cereal. Food order has a significant impact on glucose and insulin levels.. You can apply this principal at any meal. For example, when you eat processed carbs after eating a salad at dinner, you will have a lower glucose response. 2\ufe0f. When eating a fruit, spread a nut butter on it. There are so many different ones to try like almond, pecan, cashew, peanut. Always buy organic and make sure there are no other ingredients added.<\/p>\n\n\n\n 3. If you enjoy a smoothie in the morning, it\u2019s best to add fat (avocado, nut butter, coconut oil. C8 MCT oil, greek yogurt) and protein along with just enough fruit to taste.<\/p>\n\n\n\n 4\ufe0f. Another hack is to have a glass of water before eating a processed carbohydrate with 1 tsp to 1 tbsp of vinegar (some vinegars are more tasty than others. I prefer apple vinegar). Drink it with a straw to protect your teeth before having your toast and jam. https:\/\/pubmed.ncbi.nlm.nih.gov\/28292654\/\u2800\u2800<\/p>\n\n\n\n
What you eat and how you combine foods have a huge impact on how you will feel throughout the day. <\/strong>It will also determine how hungry you’ll feel the rest of the day.<\/p>\n\n\n\n
Control your glucose and you will control your day.<\/p>\n\n\n\nWHAT NOT TO EAT AT BREAKFAST:<\/h3>\n\n\n\n
EAT THIS INSTEAD:<\/h3>\n\n\n\n
healthy fats like nut butters, avocado, coconut oil, olive oil, C8 MCT oil, sesame oil, grass fed butter,
vegetables
protein: full fat dairy like plain yogurt, meat, wild caught fish
full fat and not fat free products.
when you’re in a rush, try a full fat yogurt with berries or a glucose friendly smoothie (see below)
oatmeal (steel cut oats)<\/p>\n\n\n\nWhen you just can\u2019t imagine starting your day without refined carbohydrates,
here are 4 hacks to help balance your blood glucose and not create a huge spike:<\/h3>\n\n\n\n
https:\/\/care.diabetesjournals.org\/content\/38\/7\/e98?sid=ea6d4bd4-98f6-4347-9238-15e2a4c019db<\/p>\n\n\n\nGIVE ANY ONE OF THE ABOVE HACKS A TRY AND THEN LET ME KNOW HOW MUCH BETTER YOU FEEL !<\/h4>\n\n\n\n