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Dr. Butler on Breakfast

Breakfast is the most important meal of the day.

Studies show that metabolism is affected by when we eat as well as what we eat.  If we skip breakfast it can make us more likely to have issues with insulin resistance and higher blood sugar which can be a set up for diabetes.  It also will make us hungrier later in the day. Typically when people get into this cycle they end up eating more overall, and less healthy food, than people who eat a balanced breakfast.  And if we consume a heavier meal at dinner  because we skipped breakfast it can prime our bodies for increased cholesterol issues.  Another study also showed disruption of liver metabolism with not eating breakfast. The regular rhythm of your organ function depends on when and what you eat.

Try these great breakfasts:

2-300x225Eggs and Greens

• 2 eggs (12 grams of protein)
• 3 cups fresh greens (spinach, collard, kale, etc.)
• Ghee or olive oil
• ¼ cup Coconut milk
• 1 tsp Curry
• 1-2 tsp gluten-free tamari
• Optional: ½ avocado, handful of sunflower seeds

1. Mix coconut milk, curry, and tamari (or coconut aminos if you don’t eat soy) in a bowl and set aside.

2. Heat skillet over medium heat and place ½ tsp ghee to oil pan, break two eggs and let cook till whites are almost done, flip eggs and move to side of pan

3. Add greens and sauce, cover and let steam for 1-2 minutes (to desired consistency of eggs and greens are wilted).

Tip: add ½ an avocado (2 grams of protein) and a handful of sunflower seeds (1/4 cup has 6 grams of protein) to make a heartier meal.

More than Oatmeal

  • ½ cup uncooked rolled oats (6 grams protein)
  • ¼ cup almonds (6 grams of protein)
  • 1 tsp honey
  • ¼ cup berries
  • ¼ cup unsweetened milk alternative (almond, hemp, coconut, etc.)

Cook oatmeal according to directions, for faster breakfast, make up a few servings Sunday night and heat in the morning in sauce pan adding a little water so oats are not so thick.  Mix ingredients into hot oats and enjoy.

Tip: add a hard boiled egg to your breakfast and gain 6 grams of protein to make a hearty meal.

Protein Smoothie

  • 2 scoops Nutribiotic Rice Protein (or other hypoallergenic pure protein powder, hemp, pea, etc.) 20 grams of protein
  • 1-2 tblspoons ground flax seeds (1-2 grams protein)
  • 1-2 tblspoons nut butter (almond, cashew, pumpkin, etc.) (up to 8 grams protein)
  • 1. 5 cups Low carb hypoallergenic milk (almond, coconut, hemp, etc.) (up to 9 grams of protein)
  • ½ frozen banana (cut bananas and place in ziplock bags, pull out ½ at a time when making smoothie)
  • 1/3-1/2 cup frozen organic berries (blue, black, marion, rasp, etc.)
  • Water to desired consistency

In a blender combine ingredients except water, when blended add water little at a time until desired consistency is reached, pour into favorite glass and enjoy (consume within a ½ hour, otherwise flaxseeds will thicken smoothie) Tip: you can remove the nut butter if breakfast seems too heavy

Dinner for breakfast

Who says breakfast has to consist of the standard fare of donuts and other high carb options?  If you had a great dinner, heat it for breakfast !  If  that’s the game plan, make extra dinner with breakfast in mind. Prep over the weekend so that breakfast can be fast and simple.

Ideas: Poached salmon on a bed of greens, baked chicken with broccoli and quinoa, deviled eggs with roasted peppers, asparagus, and eggplants.

And I’ll leave you with a few extra tips: you want to shoot for higher protein content instead of carbo loading your morning, this helps to maintain your energy and not get the sugar highs and lows.  For other breakfast ideas, search epicurious.com or pinterest.com

This website is for informational purposes only, and is not a substitute for individualized medical or professional advice, care, diagnosis, or treatment. Consult your personal physician regarding the applicability of any information on this site.

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