The Meat, Nuts and Vegetable BreakfastLink Integrated Health
Breakfast is the most commonly skipped meal. Excuses range from “I don’t have an appetite in the morning”, “I don’t have time” to “I can’t eat meat for breakfast”. Cortisol levels are highest between 6am and 9am, which means your metabolism is stimulated and your cells are anxious for you to eat after having fasted all night. For most people, breakfast should be the largest meal of the day. Here are a few reasons why you should eat meat, nuts and vegetable for breakfast.
Most common breakfast mistake
Most people eat typical carbohydrate dense cereal, fruit or oatmeal for breakfast, which will cause a spike of blood sugar first thing in the morning. Peaks and crashes in blood sugar that often lead to dips in energy, poor mental function, food cravings and overeating in the next meal. High levels of blood glucose from the standard carbohydrate-rich breakfast will make the body respond by releasing high levels of insulin to lower blood sugar levels.
World-renowned strength coach Charles Poliquin created the “Meat and Nuts Breakfast” specifically for this purpose
What you eat for breakfast determines the neurotransmitters you release for the rest of the day. The meat, nuts and vegetable breakfast raises both dopamine and acetylcholine, the two most important neurotransmitters for focus and drive. Needless to say, the richest sources tend to be meats, fish, eggs, different types of nuts and certain vegetables. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. The vegetables will help move things along and remain satiated longer. High protein and fat breakfasts compared to high carbohydrates will slow down the absorption of food, therefore blunting the glucose and insulin response.
Eating a meat, nut and vegetable breakfast will provide you with
- Improved mental clarity
- Increased energy.
- Better appetite control. reduced cravings throughout the day
- Optimal body composition
Eating different meat allows you to get different amino acid profiles and avoid intolerances and allergies. Pasture-raised game meats are higher in omega-3’s and CLA (the good fat).
- Grass-Fed Beef
- Pine nut
- Brazil nut
Allergic to nuts? Here are your options:
- Unsweetened coconut flakes
- Coconut oil
- Cook your meat in healthy fat such as grass-fed butter, coconut oil or animal fats (lard, bacon fat, etc.)
Low glycemic vegetables
- Brussel sprouts
- Green beans
- Snap peas
Try this meat, nuts and vegetable breakfast and watch the fat shed off your midsection, experience sharp mind and sustained blood sugar. Need help starting? Book an appointment with our experienced coaches to set you up for success.