Breakfast and my "Awakening Orange Julius"
Several studies have shown that at least 25% of Americans skip breakfast. Why? It's likely due to several reasons. One reason that is believed to be true is due to elevated blood sugar and blood sugar dysregulation. A feeling of nausea is often reported from many people that I work with, and it tends to point to a dysregulated blood sugar. See, we have this process happening in our bodies called the cortisol awakening response. This is when there is an increase between 38% and 75% in cortisol levels, typically peaking 30-45 minutes after wakening.
What does this mean? Well, cortisol is a steroid hormone. This means that it causes our blood sugar to increase, which is called the "dawn phenomenon." Those people who are diabetic or have insulin resistance who check their sugars in the morning might see this natural rise in their blood sugar without even eating or drinking. What is a typical symptom of high blood sugar, especially without food? Nausea or lack of appetite.
The problem with this is that our bodies need help to regulate blood sugar through choosing the right foods and working with our body's natural rhythm. It is important to work to solve the problem of elevated morning blood sugar by making some changes in your diet:
Eat less sugar. Especially read labels for added sugar. These are refined sugars that impact the blood sugar for long periods of time and cause our body to deposit sugar in and around our organs.
Wait for caffeine. This can enhance the dawn phenomenon and cause cortisol dysregulation throughout the day- which leads to poor energy and fatigue. Wait to drink any caffeine until one hour after waking and at least 3 bites of a balanced breakfast.
Stop binge eating at night. This can be a difficult habit to break. However, if you think about your goal of initiating breakfast, it sometimes can help you hold off on that last snack of the evening. Then, by eating breakfast, you can help reduce cravings for binge eating at night.
Eat a balanced breakfast 1-2 hours after waking. Choose protein foods, complex carbs and nutrients. Avoid refined sugars! (aka limiting added sugars to less than 5gm for your whole breakfast meal).
If you struggle to sit down and eat breakfast, consider a smoothie or shake. Choose one that helps you get your vitamins and minerals for the day and that has plenty of protein for satiety. I created this orange julius recipe when I wanted to get my kids something to eat with their breakfast that helped them feel full and strong. It has gut-building bacteria through kefir, protein through egg whites and cottage cheese and vitamins through 100% orange juice and frozen mango. I hope you enjoy this as much as my family did!
Awakening Orange Julius
Serves 2 (12 oz servings)
Ingredients:
1/2 cup plain kefir
1 cup 100% real orange juice
1/2 cup cottage cheese
2 TBSP egg whites
1 cup frozen mango
Directions:
Add all ingredients to a high-powered blender and blend on low to combine, then increase to high for 20-30 seconds until frothy and smooth.
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