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Breakfast within 40 minutes of waking for a healthier day

There are mixed messages around morning fasting and green smoothie routines these days, which often makes it easier to just avoid the concept of breakfast altogether. However, if you're looking to reduce weight or stress, balance blood sugars or hormones and basically have a better day, eating within 40 minutes after waking may be the answer.

Why? Stress hormones (e.g. cortisol) should be at their highest at the start of the day when you wake to get you out of bed with a bang. These hormones give you energy by pushing glucose into the blood and inhibiting the non-important bodily functions such as the reproductive system.

However if you don't eat anything at the start of the day when they're high to bring them back to an even keel, or if you choose to have a high sugar or high caffeine meal or drink instead, you'll actually increase their already high levels, and instead of balancing them they'll spike, creating an insulin response and rendering you irritable, hungry and or sleepy within the next couple of hours.

After a year or so of this, you willl actually strain your cortisol levels so much that they'll become unbalanced, drained and confused, and it won't be long before you'll be in a cycle of poor sleep and feel like you've been hit by a sledgehammer when you wake in the morning. Sound familiar?

When looking to lose weight, balance stress levels, manage insulin and glucose blood spikes, reduce cravings and feel better, it's critical you think about your morning routine and with that, ensure you take on your first "break" to your overnight fast within 40 minutes of waking that is full of complex, balancing, whole nutrients such as fibrous carbohydrates and proteins. Think veggies, fruit, gluten-free grains (such as jumbo oats) and healthy proteins and fats such as eggs and seeds that will balance blood sugar and support a healthy gut.

Some examples of balanced breakfasts:
  • Jumbo oats with a spoonful pumpkin seeds soaked in 1/2organic milk & 1/2water overnight.

  • 2 quick scrambled eggs and spinach (mix 2 eggs with fork in cup. Pour onto warm pan with 1 tblsp grass-fed butter (e.g. Kerry's gold). Mix. Add 2 handfuls of spinach leaves and leave on low heat for 30 secs).

  • 6 oatcakes with nut butter & banana slices

  • Veggie (from dinner night before) omelette/eggs.

  • 1/2 avocado, 1/2 tomato, chunk of cheese on rye bread.

  • Coconut flour pancakes topped with natural whole yoghurt and berries

  • Overnight kefir-drenched berries and seeds.

  • Blended veggie and seed smoothie (2-3 green leafy veg, 1 fruit, tablespoon of ground flax seeds or coconut/avocado oil)


1. Soak grains and seeds overnight will ensure they are fully absorbed and as nutrient-rich as possible.

2. Use last night's dinner for your source of veggies.

3. Blend or make the night before and store in the fridge.

4. Keep in mind a high fibre approach.

5. I suggest gluten-free because so many people feel better without gluten and these days there are always natural gluten free aternatives (e.g. gluten-free jumbo oats, quinoa, amaranth, buckwheat, etc.. However if you think you're fine with it, continue to eat it in moderation.

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