Don’t know what to eat for breakfat? Do you love your breakfast, but you don’t know what to eat? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?

Getting some protein and fat at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein and fat as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food. And for good reason!

No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases to the contray cholestrol is helping you to make hormones in your body.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.

Eggs help prevent PMS symptoms and balance your hormones because they are good sources of vitamins D, B6 and E. Diet containing these nutrients can help regulate the brain chemicals that contribute to monthly cramps, mood swings and bloating, while providing hormone building blocks as well.

Best eggs are Pasture-raised and look at the label while you are buying them.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts contain a rich source of mono and polyunsaturated fats which are contributing factors to hormone production. Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Make sure that you soak them for 24 hours to reduce phytic acids. You can dehydrate them in the dehydrator afterword to make them crunchy. Personaly I love to eat my walnuts right after they are

Breakfast Food #3: Veggies

Yes, you already know you really should get protein abd fat at every meal including breakfast; but this also applies to veggies. You know I would be called estrobolom to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

Vegetables are important for hormone balancing. Cruciferous vegetables for example like broccoli, cabbage, kohlrabi, mustard greens, and brussels sprouts contain a compound called glucobrassicin, which gets broken down and converted to Indole-3-Carbinol (I3C). I3C then gets rapidly converted into various other metabolites, which have potent effects on hormonal balance. I3C impact both estrogen receptor activity and estrogen metabolism, which means that eating cruciferous vegetables help to metabolize estrogen properly. Having properly metabolized estrogen is helpful with preventing any estrogen related cancers like breast or ovarian cancer.

Breakfast Food #4: Avocado and Coconut Oil- Healthy fats

Eating foods high in short, medium and long-chain fatty acids is very important for keeping your hormones in check. Your body requires different types of fats to create hormones, including saturated fat and cholesterol. They are essential for hormone production, but they also keep inflammation levels low, help boost your metabolism and promote weight loss.

My favorite healthy fats include; avocados, coconut oil, sacha inchi oil, grass-fed ghee, wild-caught salmon and walnuts.  Avocado helps improve heart health, control appetite, lower inflammation, contains a lot of potassium and fiber! Salmon is one of the best sources of omega-3 fatty acids, which are known to lower inflammation and help with cognitive functions. Walnuts abd sacha inchi seeds are rich in plat omega- 3 fatty acids.

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Guide to Balanced Hormones

Recipe (Eggs, Avocado & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil

2 eggs

½ cup veggies broccoli

1/8 cup of onion

1 cup os spinach

½ of avocdo

2 tablespoons of fresh basil

dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into the pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato.

In Health

Angie

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/