We’ve all heard that breakfast is the most important meal of the day, but just eating breakfast isn’t enough (though it’s a darn good start!). 

What we eat for breakfast sets the tone, both mentally and metabolically, for the entire day. 

When we start our day with something that ends up as sugar in our bloodstreams, like cereal, pancakes, oatmeal and even a fruit smoothie, our body’s experience a spike in glucose (blood sugar) that causes a rebound low blood glucose (hypoglycemia) and we become hungry again faster and crave more sugar. This fluctuation is disturbing to us in many ways causing us to feel irritable.. 

When we start the day with healthy protein and fats, paired with slow-burning carbs, like veggies, our bodies run more evenly and crave less junk.  There are no wild swings in blood glucose and there is less of a chance of a mid-morning sugar crash. Simple.

The whole secret to eating better breakfasts is prepping them in advance to take the thought out of time-short, brain-foggy early mornings. So, dig out your favorite skillet and clear a spot in your refrigerator, because we are going to walk you through this step-by-step: 

  1. Just about every grocery store offers precut veggie options in bags in the produce department. For this exercise, grab two bags of the “stir fry” option
  2. Next, get a pack or two of boneless chicken thighs
  3. Back at home, in your kitchen, heat a large skillet or wide-bottomed pot, to medium-low heat and add 1 Tablespoon of olive oil. Add the chicken and let it cook, stirring the meat for around five minutes. Toss in the veggies and cook for an additional five minutes. Sprinkle in some seasonings (sugar free), like salt, pepper, garlic powder and maybe even some red pepper flake (if you like it spicy). Let cook for an additional five minutes until well incorporated. At this point, your meat should be completely cooked and your veggies still a bit firm. Remove from heat.  Total time:  10-15 minutes including clean up.
  4. Let cool before packing the chicken and veggie mixture into a container and putting it in the fridge.  You are now set for Early Protein for the next several days.
  5. In the morning, as you are fixing whatever cup of comfort you love most, pull out the container of goodness you prepared the day before and scoop into a bowl.
  6. Pop the bowl into the microwave for 90 seconds or so. 
  7. If you want to scramble or fry and egg to add to it, be our guest. Start the eggs at same time as microwave.  Your breakfast and coffee should be ready at around the same time (five minutes or less!). 
  8. Practice gratitude, thanking yourself for taking a few minutes to set your day on the right course and enjoy the taste of success!

With this Early Protein strategy, your day will be less stressful, you will control your blood sugar, you won’t crave a mid-morning snack, and you’ll break the sugar cycle.   

It will take less time to heat up your healthy Early Protein than to wait in line for a fast food take-out filled with processed foods and lots of simple carbs.  A couple of minutes more than cereal, but you avoid the downside of a sugar crash and the anxiety and stress that comes with it..

Joy’s pearl:
“Early protein starts your day off right, and prevents the wheels from coming off later. One key to fewer migraines could be on the end of your fork.”

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