• Leslie Losey

How to jumpstart your day, the proper way

Many people nowadays either skip breakfast altogether or load up on starchy carbs, such as toast and bagels, with the false belief that it will fuel them for the tasks that they need to complete for the day. However, this is far from reality. For some people, skipping breakfast can be beneficial, such as a part of intermittent fasting, but it's not for everyone. On the contrary, loading up on starchy carbs for breakfast is never a good idea and can actually have the opposite effect on your mental and physical performance for the day. Learn about the proper way to fuel your day and feel your best, below!




Many of us associate warm bowls of oatmeal, bagels and breakfast sandwiches as a part of a well-balanced "first meal of the day". But did you know that these types of foods can hinder your mental and physical performance for the day. High carbohydrate foods have a negative impact on blood sugar and can actually make you hungrier, thus eating more throughout the day.

"Start your day off with a breakfast full of healthy fats and proteins, especially if you are sedentary. High carb breakfasts can be detrimental to your health and your waistline."

Starting your day with the right types of food can help you to perform at maximum potential all day. Think avocados, eggs, cauliflower hash, and bacon. Wait, bacon? Yes, bacon. Bacon is not as scary as it once was let out to be. Bacon can be included in a healthy diet, as long as it uncured, nitrate and sugar free.


Finish the detox process, and get your boost of energy


Waking up can be difficult for some, but knowing that you are going to have an energy-filled day can help you to stop hitting that snooze button once and for all. As hard as it is, try not to start your day with a cup of coffee. Try some warm lemon water or some herbal tea within the first hour of waking up. Both of these can help finish ridding of toxins that your body worked so hard over night to get rid of. If that doesn't do the trick, try some green tea. Green tea is loaded with antioxidants, boosts weight loss, and has the perfect amount of caffeine without the negative side effects that some coffee drinkers experience.


Have a healthy breakfast


As mentioned before, starting your day off with loads of sugar and starchy carbs isn't good for your brain or your waistline. Unfortunately, many people reach for sugary cereals, granola bars, bagels, and breakfast sandwiches as their primary source of fuel in the mornings. But, did you know that a breakfast full of healthy fats and quality protein can help your cognitive functioning, improve blood sugar, and provide you with steady energy throughout the day? Here are some examples of high-quality breakfasts that will give you the fuel you need for the day!




Frittatas


Not only are frittatas delicious, they are extremely versatile, meaning that you can add just about anything that you'd like to them! They are very easy to prepare, and you can prep them ahead of time for a grab-and-go type of breakfast. There are tons of recipes on the web for these little guys, or you can be creative and create your own fritatta recipe. The possibilities are endless!




Yogurt with low-glycemic fruit


When it comes to yogurt, many people are confused about what is healthy and what is not. Cow's milk yogurt may not be tolerated by many people, but lucky for us, there are other (and healthier) options to choose from. Coconut milk is my favorite. It is high in healthy saturated fats and loaded with probiotics. But watch out for the store bought varieties. They can have some pretty funky ingredients in them, like xanthan gum, guar gum, and carrageenan. You can actually make your own coconut milk yogurt at home using this super easy recipe https://www.youtube.com/watch?v=1O-0_fyVzjs. Goat's milk and sheep's milk yogurt are also great if you enjoy the taste. They both also contain high amounts of probiotics and less sugar than cow's milk. Add some low-glycemic fruits to your yogurt like blueberries, strawberries, and blackberries for a delightful breakfast that is sure to give you energy! This can also be pair with a couple of pieces of bacon or sausage for a higher protein intake.




Low sugar smoothies


Smoothies can be a great example of a healthy, balanced breakfast, depending on what you put in them. Adding high glycemic fruits and the wrong kind of milk to smoothies can be doing your health more harm than good. To keep your sugar intake in check, be sure to add plenty of healthy fats and low-glycemic fruits and vegetables to your smoothies. Just like frittatas, smoothie recipes are endless when it comes to the creating of a masterpiece. You can find a list of delicious low-carb smoothies here: https://www.lowcarblab.com/best-low-carb-smoothie-recipes/. While some of these recipes call for stevia and erythritol, keep in mind that these are still being studied extensively and are not "free for all" foods. Try to train your taste buds to enjoy the natural sweetness of fruits, vegetable, nuts and seeds.


Fruits to add: strawberries, blueberries, plums, dark cherries, cranberries, blackberries, lemon, lime, apricots, raspberries and grapefruit


Vegetables to add: spinach, kale, celery, beets, carrots, fennel, cucumbers, zucchini, medicinal mushrooms, Swiss chard, beet greens, arugula, boy choy, and many more!


Fats to add: avocado (even though it is technically a fruit), full-fat coconut milk, coconut oil, MCT oil (derived from coconuts), almond butter, cashew butter, flax seeds, chia seeds, and hemp seeds


Protein (optional) to add: high quality pea protein, other vegan protein, or just pair with some hard boiled eggs, bacon or sausage.


Milks to add: coconut milk, almond milk, flax milk, cashew milk, goat's milk, sheep's milk or rice milk


All of the ingredients above should be organic so that you avoid putting harmful pesticides into your very-healthy smoothies! Experiment often to find what recipe that you enjoy best!


For more great recipes, check out the HotSpot tab on the top of the page!

Wild Pepper Nutrition

Nashville, TN

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