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Foundations for Mental Health without Medication: What You Eat for Breakfast Matters


Last week, we talked about how a healthy circadian rhythm is key to mental and emotional well-being. I gave you several strategies for how to create a morning ritual that will set your wake-up time and result in benefits like increased energy, better digestion, improved mental clarity, and reduced mood swings throughout the day.

There is one morning practice that I left off of the list on purpose.

It’s so important that it deserves it’s own post. The strategies for the morning ritual that I gave you last week can be used in different combinations – you can pick and choose which one works for you. But, the strategy I’ll be giving you today is a necessary addition to the morning ritual you started last week.

What if One Change Could Make a Huge Difference

screen-shot-2016-10-06-at-8-08-54-pmI am all about giving you small do-able strategies that can have a significant impact on your mental and physical well-being, and today’s strategy is just that.  What you eat for breakfast matters. Eating a breakfast that is high in protein and healthy fats* can make a difference in how you feel for the rest of the day.

It’s popular these days to have a green smoothie in the mornings. Oatmeal or yogurt and fruit are popular healthy breakfast options. Although these may work okay for some people, they often have too high of a sugar content (including natural sugars), and they can greatly affect your blood sugar regulation for the whole day. Sometimes people can tolerate these foods better later in the day, but at breakfast (after a long break from eating) protein and healthy fat are really important.

For many people eating a high protein breakfast (preferably within half an hour of waking up) can have significant results:

– Helping to set a healthy circadian rhythm.
– Stabilizing blood sugar and moods throughout the day.
– Causing less cravings for snacks before lunch.
– Losing weight.
– Decreasing anxiety.
– Increasing energy levels.

Eating a high protein breakfast is especially important for those of you with a thyroid disorder, autoimmune disease, or blood sugar issue of any kind.

What to Eat Instead

Finally, here are a few great and SIMPLE high protein breakfast options. Check out our Pinterest page for more ideas!

  1. Scrambled eggs and chicken sausage with green apple slices
  2. Omelet with veggies and cheese
  3. Sweet potato hash browns with eggs and bacon
  4. Poached egg with avocado and berries
  5. My personal favorite thing (which allows for lots of variety) is this simple formula for a tasty & filling breakfast:

starchy vegetable + greens + eggs + sausage (high quality – turkey, pork, or chicken)

Then stir fry in a skillet with coconut oil.

Garnish with sliced avocado. Add salt and pepper to taste.

Here’s a video demonstration I did to show you just how easy it is!

Do You Think This C0uld Make a Difference for You?

screen-shot-2016-10-06-at-8-09-59-pmSo – what you think? – would you be up for trying this change for a week? Maybe you’re happy with your predictable breakfast options or maybe you’re skeptical that making such a small change could make a difference. Maybe you don’t have much time for cooking in the mornings, but you’d try it if you had a good plan in place.

If you’d like some moral support while you try this health-building strategy, join us in the Sweet Water Sisterhood group on Facebook where we’ll be sharing our experiences.

Comment below if you’re going to try this or if you’ve tried it before!

*Here is a basic list of what I consider to be healthy fats: Eggs, Fat from High-Quality Animal Sources, Butter (especially from grass-fed cows), Ghee, Coconut Oil, Coconut Milk/Cream, Nuts, Seeds, Olive Oil (not at high temperatures), Fish, Avocado, & Fat in Dairy (as long as you aren’t sensitive to dairy)

My name is Candace McCallister. I am the founder of Sweet Water Offering, a holistic health enterprise to support women and families to heal naturally. My background is in biology, counseling, bodywork, and nutrition. My husband and I are helping to start an intentional Christian community in Little Rock, AR. We have three lively and beautiful children.

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