You've probably heard that breakfast is the most important meal of the day. But that doesn't necessarily mean you're eating a healthy, nutrient-rich breakfast every day, right?

Closely following what people eat on a daily basis, I have observed that most of them eat in the morning basically bread, butter/margarine, sausages (cheese/ham) and coffee, which offer very few nutrients for the body to obtain energy for the long term. day of activities ahead. This lack of nutrients causes fluctuations in blood sugar levels that can lead to mood swings, irritability, slow thinking and drowsiness.

Eating nutritious food first thing in the morning will help kick-start your metabolism and balance your blood sugar. You'll be amazed at how balanced your energy will be throughout the day, which will give you more control when you feel that craving for sugar, and also in many cases, caffeine.

If you're in need of new ideas to enrich your morning meal, here are my favorite options:

1- Oat and chia mixture

One of the most practical options, as it can be left ready in the refrigerator overnight. It's easy, tasty and leaves me super satisfied all morning because of the chia. Try this recipe or add the ingredients to your taste like cocoa, vanilla, fruit jelly to customize it.

2- green juice and vitamins

I love vitamins for several reasons: 1. Huge variety of flavors, being possible to choose in the morning according to my desire and availability. 2. The blender practically chews the food, making them ideal for quickly digesting and absorbing nutrients. 3. You can add all kinds of ingredients, so it's an easy way to get a great deal of nutrients through vegetables and superfoods first thing in the morning, and it's especially suitable for those on a strict vegetarian or vegetarian diet, like me.

3- Banana Pancakes

These delights have been part of my mornings for a short time, but my love for them is already great. They make any morning more pleasant with their softness and sweetness and also leave me satisfied throughout the morning.

4- Gluten-free bread with avocado and lemon

Another super fast option, avocado is gaining more space in my life. For me, it replaces mayonnaise or butter on bread very well, in fact, I find avocado much more delicious. Its creaminess combined with the sourness of freshly squeezed lemon juice, with a pinch of Himalayan salt and black pepper further intensify this flavor and, as avocado is rich in good fats, it keeps you feeling full for a long time. I opt for gluten-free bread because I have easy access to delicious sweet potato bread made here in the region, but you can experiment with conventional bread without any problems.

5- Oatmeal

My favorite choice on colder days, when I wake up thinking about eating something warm and cozy. I vary a few ingredients, but I usually add water and oats and bring them to a boil, with powdered cinnamon, ginger and raisins. When I have vegetable milk at home, I like to add half a cup to make it creamier. After a few minutes, I add some fruit and/or a little molasses and seeds, like chia, to ensure a good dose of protein and that's it!

The purpose of a healthy breakfast is to nourish your body is to send a message to it that you can work smoothly, as you will have the nutrients you need for that, keeping your blood sugar levels balanced, preventing a drop in energy and compulsions or excesses at night like this, which can sustain you until lunch, allowing you to use your full physical and mental potential.

What are your favorite breakfast options? I'm always looking for new ideas!

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