In my last blog I discussed with you some reasons as to why you are tired in the morning after you have eaten breakfast. The conclusion was that eating cereal grains that are mostly made from refined sugars can spike your blood sugar and give you an initial boost and then later you begin to have a "crash" : ( Insulin from your pancreas. Rushes in to absorption sugar you've just eaten, but very rapidly. The result is low energy and lethargy.)
A solution to this maybe to add a little protein and fat to your diet. Some examples of this would be:
"Fage" Yogurt ( w/ honey, maple syrup, fresh fruit, or plain )
Eggs ( whites, or whites and yolk ) w/ fruit ( apples, strawberries, blueberries )
Nut, seeds ( serving size: a handful )
Whole Grain bread, Bagel, muffin (1 slice) with peanut butter, (1 tsp) or w/ fruit i.e. strawberries, raspberries
Cup of coffee, tea or H20 with the above. A cup is technical 8 oz.
Oatmeal ( 1 cup to cup and 1/2 ) w/honey, maple syrup, or plain. Can favor with 1 tsp brown sugar.
Whole grain waffles with maple syrup, yogurt, fruit or peanut butter.
Cheese choices should be limited to your index finger in length, thickness and width. That is literally a serving size of cheese for you. Here are the best examples of low-fat, good protein and great tasting cheeses:
Goat Cheese, Parmesan, Cheddar, Montery Jack, Provolone, Mozzarella, Swiss, Gouda
You're not expected to eat everything I listed above for breakfast. But, if you look through what I wrote, you can see foods that you may already eat but may need to cut back on in serving size. Try to have anywhere from two to three small items to consume in the morning. Try your best to change up your routine so that you don't get bored with what you're eating.
Got ? email me at info@nextlevelpersonaltraining.com
Yours in fitness and health.
Dr. Pigott
