Breakfast really is the most important meal, but we often skip or skimp because of crazy morning schedules or lack of appetite. Plus, the typical American breakfast consists of processed carbs like bread, cereal, pastries, and toaster waffles that can cause blood sugar spikes and crashes. It turns out what we eat is just as important as if we eat: A breakfast that supports stable blood sugar and energy levels throughout the day is a necessity for healthy adrenals. Skimping on breakfast worsens adrenal fatigue symptoms such as exhaustion, brain fog, digestive troubles, and weight gain.
So if toaster waffles and bread are out, what should we eat? Build breakfast around a healthy protein like beans, eggs, lean meats, legumes, or nuts and seeds, and maintain variety. The key is to get in nutrient-dense food with slow-burning fuel for your brain and body.
Coffee drinkers (me included!): Don’t let coffee be the first thing in your stomach in the morning. I know I just lost half of you (and don’t I know that coffee is a critical part of many morning routines), but coffee reduces morning appetite and decreases the absorption of many important medications, vitamins, and supplements. Enjoy your coffee an hour after breakfast, and stick to 8 ounces or less before noon. Can’t wake up without a cup? This is a symptom! You either desperately need more sleep, or your hormones may need balancing. Don’t ignore your body’s call for help!
Since a picture is worth a thousand words, here’s a week’s worth of what I had for breakfast:
MONDAY : Granola bowl heavy with nuts and seeds
chia seeds,* granola,** ground flax, hazelnuts, hemp seeds, shredded coconut, strawberries, unsweetened flax milk
*Mix together a batch of your nuts and seeds so that they’re ready to use without having to get out each individual ingredient. Keep it in the fridge or freezer.
**I use about two tablespoons of granola, and Hammer & Tuffy’s morning blend granola that’s low in sugar is one of my favorites
TUESDAY : Breakfast salad
Cashews, celery, chicken, cucumber, garlic, lemon juice, mustard, olive oil, pepper, radish, salt, and sesame seeds
WEDNESDAY : Breakfast taco, half granola bowl heavy with nuts and seeds
Breakfast taco: avocado, cheese, chicken apple sausage, corn tortilla, Herbamare for spice,* mustard
Granola bowl: Same as Monday
*Herbamare is a delicious organic herb seasoning. I like it because it uses a small amount of real sea salt.
THURSDAY : Power smoothie, nut granola bowl
Power smoothie: cashew butter, dates, frozen raspberries, spinach, unsweetened flax milk, zucchini, powdered probiotics
Wild rice bowl: avocado, chicken, corn, peas, sauerkraut, tomato, and wild rice.
FRIDAY : Wild rice bowl with scrambled eggs
Wild rice bowl: arugula, avocado, Herbamare, olive oil, scrambled eggs, tomatoes, and wild rice
SATURDAY : Granola bowl heavy with nuts and seeds
Granola bowl: blueberries, granola (about 2 tbs.), ground flax and hemp seeds, strawberries, toasted almonds, and unsweetened flax milk
SUNDAY : Chicken sausage, smoothie, granola bowl
Chicken apple sausage with mustard
Green smoothie: zucchini, strawberries, date, unsweetened flax milk, mixed greens, powdered probiotics, hemp seeds
Granola bowl: almonds, blueberries, granola (about 2 tbs.), ground flax, strawberries, and unsweetened flax milk