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Does Your Breakfast Satisfy?

When we eat breakfast, we're stoking our metabolism to provide energy to do the things we want to do. Unfortunately, our usual morning breakfast consists of coffee and something sweet.

Beginning the day with a cup of coffee and something carby, like a bagel or muffin will definitely give us a quick boost of energy- temporarily, but before too long, we feel the drop in energy and need to reach for another cup of coffee, an energy drink, or a granola bar to keep us going for a few more hours.

This my friends, is the typical way we stay energized throughout the day.


Our daily diet might look like this; Up and down, up and down-all day long!


What's Actually Happening Here?

When we eat foods high in simple carbohydrates regularly, we set ourselves up for the up & down pattern of disregulated energy illustrated in this graph.

Our amazing body is always working to keep us balanced. This is called; Homeostasis- the dynamic physiological process that helps us maintain normal functioning.

When we eat, our food is broken down and converted into energy to fuel our cells. This process is called metabolism - food into energy.

Our body needs this energy to do absolutely everything, from moving to thinking to growing.


Fuel with Protein, Fat, and Complex Carbs for Staying Power.

Not only will we be able to feel satisfied until lunch, choosing blood-sugar stabilizing foods help us get off this need to eat something sweet throughout the day to stay energized. We then can avoid the up and down spikes and drops that create so many of our energy issues; fatigue, foggy brain, headaches, low motivation, muscle weakness,and irritability.

Blood Sugar-Friendly Breakfasts to Try.

  1. Balance your plate with protein, healthy fats and fiber [think greens, cauliflower, asparagus,etc].

  2. Try some left-overs like chicken thighs, a hamburger patty, meatballs or grilled salmon re-heated in grass-fed butter. Include berries and sliced avocado too.

  3. Eggs are always a great protein option - just remember 1 egg is NOT enough protein. Try at least 2 eggs plus a chicken sausage, cottage cheese or plain whole-milk greek yogurt with fruit and nuts.

  4. A make-ahead chia pudding made with almond or coconut milk, nuts, berries and a drizzle of nut butter will satisfy your hunger for hours.

  5. Meat & Veggie Hash Plate - cook ground meat with sautéed cabbage, onions and carrots. Drizzle with tahini, pesto or salsa for a delicious breakfast.

  6. Low Sugar Smoothie - Add almond milk, protein powder, greens, avocado, cauliflower rice, nut butter, berries, chia, flax or hemp seeds, and collagen powder for a super morning shake.

What About My Coffee?

What would your day be like, if you didn’t drink that cup of coffee first thing in the morning?

Try drinking filtered water with some lemon juice or apple cider vinegar before any other drink or food when your stomach is empty to help your body hydrate better.

Did you know that we absorb water faster when our stomach is empty?

Benefits of Drinking Water First.

  • Flushes toxins from the body.

  • Increases energy and immunity.

  • Reduces weight.

  • Increases metabolism.

  • Prevents headaches and kidney stones.

  • Cleanses the bowels.

  • Improves hair and skin health.

So, why not try making this a new habit?

I'm not here to ruin your morning, and I do believe that there's nothing wrong with enjoying a cup or two of coffee in the morning. But why borrow from tomorrow's energy reserves first thing in the morning?

Water first and then enjoy your coffee with breakfast.

Consider this...

  1. Lower the Stressors. Coffee and other caffeinated beverages are dehydrating, they drive up our cortisol and keep us in a stressed state. Drink water and rehydrate first.

  2. Reduce Caffeine Intake. Try an organic swiss water-processed decaf or a 50/50 blend for a more balanced morning.I like Subtle Earth Decaf:

  3. Go Alternative! Rasa, Ryze or Everyday Dose are delicious tasting coffee/mushroom blends that contains adaptogens, mushrooms and other nourishing ingredients that help support our brain, and boost energy levels. I'm enjoying this: mushroom coffee in the mornings: everyday

  4. Drink Green Tea. Try a matcha green tea latte with full-fat coconut milk and a touch of honey - delicious. Here's my favorite green tea sampler:

  5. Be Proactive. Delay your morning cup until after you eat breakfast. Enjoy some water plus electrolytes first because this will actually boost energy by hydrating and supplying necessary minerals to your body.

What We Do First.

Beginning the day hydrated and fueled will go a long way in helping us to choose whole, real foods over the sugary or salty highly addictive snacks we run towards . Remember, our body wants to be well-fed and nourished and our brain tells us when we are experiencing low energy.

Unfortunately, when we grab the easiest, which usually isn’t something that will actually do us some good like; chips, coffee, soda, crackers and cookies, this can become our daily habit and we will continue to go round and round on the blood-sugar roller coaster.

Begin Today.

When you want to reach for a sugar hit, drink some water first. While you’re finishing that glass, think about something you can eat that will actually feed your body.

  • Deviled egg

  • Nut butter & celery or apple

  • Carrot sticks & hummus

  • Cottage cheese & blueberries

  • Beef or Turkey jerky

  • Full-fat Greek yogurt, nuts, berries

  • Guacamole & veggie dippers

  • Toasted unsalted nuts

  • Olives & cucumber slices

These are some of my favorite snacks that won’t hijack blood sugar and they will provide an energy boost instead of keeping you on the up and down sugar rollercoaster!

I Can Help.

Would you like help in navigating your health concerns?

Do you feel at a loss on how to make changes that will improve your energy, balance your mood, improve your sleep and finally find a stable weight?

Is your morning routine fueling your day or do you find you just don't have the energy you need?

I love helping people find simple strategies to improve their daily routine so that they can live the life they want to live.

I believe we can have better health at any age!

You can find me here to sign-up for a free discovery call or for more ideas to try.

Website: / Instagram: janlindquist_ntp

Thanks for reading,


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