If you're a breakfast person, then this ones for you. If you're not? Don't worry I'm not going to tell you you have to eat breakfast. For some people it just doesn't sit right and that's ok. However, if you're the type of person who doesn't eat breakfast only to rock up at lunchtime in that frenzied primal hunger then it might be time to give it a go. Getting a good breakfast in you could prevent you from overeating later on in the day, give you more energy and regulate your mood helping you to stay sane during those morning zoom meetings!
So before diving into those hacks, let's remember that our bods are GREAT, they do so much for us every second of every day and they deserve to get the nourishment they need to do their job. While it's super easy to just grab some toast and chug a coffee, that toast isn't going to keep you full for long and can lead to those late morning hangries. So do yourself a favour and get a proper breakfast - using these breakfast hacks.
#1 Include protein, fats AND carbs.
Eating foods that contain protein, healthy fats, and fibre from the carbohydrates will help you feel satiated and keep you going throughout the morning.
Protein is key to feeling satiated and the healthy fats and fibre can slow the rate of digestion, helping you sustain energy for longer and avoiding spikes and crashes in blood sugar.
Make sure you have easy access protein options on hand to make it easy and accessible. Greek Yoghurt and Eggs are breakfast kings when it comes to protein. Don't forget a thumb-sized portion of healthy fats. Add chopped nuts to porridge and a dollop of greek yoghurt on top or avocado and an egg to toast to keep you going until lunch.
#2 Eat ENOUGH Breakfast
It is tempting to just grab something quick like a piece of fruit for breakfast, but it's likely your body needs more energy than that apple can provide. You've been fasting all night, after all, mamma needs a refuel!!
Make sure you are eating enough at breakfast. Evaluate what you normally have for breakfast and how you feel throughout the morning. Do you get hunger a couple of hours later? This is a sign that your body needs more fuel! Learning, knowing and listening to your body's natural hunger cues is a game changer.
You might also find yourself stuck in 'food rules' that you picked up from a diet somewhere along the line. Maybe you only allow yourself 30g of oats (with water not milk because of the extra calories) or just one piece of toast instead of two. Maybe you skip the butter or daren't use avocado because it's been hammered into you that fats are bad. It's ok, this thinking is normal in our culture, especially for women. So cut yourself some slack, grab the peanut butter and eat until you're satiated!
#3 Be Prepared
Like I said before, I know toast and cereal is the quick option and many of us are busy. So save yourself the hassle or trying to work out what to eat first thing in the morning and get yourself prepared beforehand. Either by making sure you put protein/fat sources that you like for breakfast on your shopping list or go the extra mile by prepping your breakfast in advance.
Many of my clients find overnight oats to be revolutionary. They can be prepared the night before, are well balanced and easy to grab and go on busy days. For those of you who like to prep at the weekends, try making and freezing easy to heat up breakfast options like egg muffins or my favourite - a breakfast burrito.
Happy Breakfasting xx
Great advice! The right breakfast can be a game changer...😀