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Healthy, Balanced Breakfast Ideas!

blood sugar balance blood sugar rollercoaster carbohydrates fats protein Jan 21, 2022

Breakfast has been lauded as the most important meal of the day for good reason! It literally breaks your fast from the night before!


Your body has been fasting overnight since your last meal. This means you have relied on your glucose stores for sometimes upwards of 10+ hours. The liver is the cornerstone of your metabolism, so you want to provide it with ample fuel in order for it to continue doing all of its 500 functions effortlessly and efficiently.


The key is balance.


A healthy balance of protein, fats and complex carbohydrates. 


You want to always combine protein and carbs together because of the beautiful balance they create in the body. Protein lowers blood sugar and carbs raise blood sugar, so together they really are the perfect combination because they offset each other's blood sugar swings of too high and too low.


And when the body receives the message of balance from your food choices, your hormones eventually balance out as well!


Healthy Breakfast Ideas!


Omelet with spinach and bacon plus hash browns or a sweet potato

Avocado toast with gluten free or sourdough bread and a side of chicken sausage and an egg

Smoothie with berries, protein powder, collagen, raw milk, and avocado

Oatmeal with coconut milk or grass fed butter melted in and a scoop of protein plus some fruit and flax seeds or chia seeds (for fiber!)

Breakfast burrito on a grain-free tortilla, two eggs, sauteed onions & mushrooms topped with avocado

Pasture raised eggs prepared how you like with a bowl of fruit

Greek yogurt with a scoop of collagen, a handful of berries, and a drizzle of raw honey

Oatmeal with berries, a scoop of collagen powder, flax or chia for fiber

Omelet with sauteed onions and spinach, potato, and a side of turkey sausage


A healthy, balanced breakfast is always the first step I teach to my clients if they want to achieve hormonal balance. Not eating within 90 minutes of waking, using coffee as a "meal", and not eating a combination of protein, fat and carbohydrates -- these all contribute to erratic blood sugar levels. And erratic blood sugar swings (otherwise known as riding the blood sugar rollercoaster) is perceived as a stressor by the body. The body responds by releasing a cascade of stress hormones like cortisol, adrenaline, and norepinephrine that set us up for a whole day of imbalance.


As you continue this pattern day in and day out over months and years, eventually your body is always under stress and this consistent persistent stress has a domino effect on the entire endocrine system as a whole. This is when we see things like adrenal dysfunction, feeling tired but wired, massive fatigue, inability to get through the day without caffeine, hormone imbalances like PCOS, dysmenorrhea, HA, irregular periods, anovulatory cycles, etc. 


When you feed your body within 90 minutes of waking up every single day, this is a message to your body that you are safe. Your body can count on that morning combination of protein, fats, and carbohydrates and it responds in kind by keeping cortisol surges coming at the right times. Establishing healthy blood glucose levels first thing in the morning sets you up for success, for awesome energy levels, and for feeling amazing all day long.


As you feed yourself a healthy, balanced breakfast every single day, your body is going to learn to rely on that consistency. It is going to recognize that it is safe. And it is this sense of safety that is going to be the thing that helps you achieve hormonal balance long term. All the body wants when hormones are imbalanced is safety. When you communicate to the body by eating consistently, what happens eventually is balance.


**note: I always saute my veggies or my eggs with either Kerry Gold unsalted butter, a dollop of grass-fed tallow, or a scoop of coconut oil. I never use olive oil to saute as this is a very delicate oil and can be destroyed by high heat.


Which healthy breakfast are you going to try tomorrow? Tell me in the comments below!


Yours In Abundant Health!


Emily 😊

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