113. Breakfast: The Hows, Whats and Whys of the Littlest Meal Full of Big Controversy (incl. Make-Ahead Options)

Breakfast might be the most controversial meal of the day! Truth is, we all break our fasts at some point -- how and when are two of the questions we tackle in this episode! We'll talk about making breakfast foods ahead of time, and how what we choose will affect our blood sugar (hello, glycemic index and load!) If your breakfast game (or your blood sugar levels) needs some love, this episode is for you!

LET'S TALK THE WALK!

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RESOURCES AND SOURCES (some links may be affiliate links)

BREAKFAST

• The Sleeping Brain: Harnessing the Power of the Glymphatic System Through Lifestyle Choices, www.ncbi.nlm.nih.gov
• 7 Amazing Things That Happen to Your Body While You Sleep, health.qld.gov.au
• The Thermic Effect of Food: A Review, pubmed.ncbi.nlm.nih.gov
• Protein-Packed Breakfast Prevents Body Fat Gain in Overweight Teens, sciencedaily.com
• Facts About Mealtime Sugar Spikes, webmd.com
• Data-Driven Fasting Program – Marty Kendall/Optimising Nutrition
• Tasty Ideas for a Low-Carb Breakfast, levelshealth.com
• 10 Worst Foods for Blood Sugar, levelshealth.com
• Glycemic Load and Glycemic Index
• Beneficial Effects of Higher Protein Breakfast…in Late Adolescent Girls, www.ncbi.nlm.nih.gov
• Study: Eat Protein in the Morning, theatlantic.com
• Leftovers Particularly Good For Breakfast
  • Salmon and vegetables
  • Any burger on top of veggies
  • Add protein to leftover veggies: an egg, some mackerel, etc.
  • Stir-fry or soup with protein and veggies
  • Cauliflower fried rice with egg
  • Cauliflower rice with almond milk, protein powder, cinnamon

BREAKFAST CATEGORIES and MAKE-AHEAD RECIPES

1) Eggs

• BST Egg Bites (modify as desired – I omit the cheese; can be frozen)
• BST Breakfast Salad (add a hard-boiled or fried egg on top if desired)
• Starbucks Bacon Gruyere CopyCat Recipe
• Starbucks Bacon Gruyere Sous Vide Egg Bites Ingredient List
• Egg Muffins (with good discussion of overall best recipe structure)
• Individual Spinach Souffles
• Keto Cheddar-Spinach Souffles

2) N'Oatmeals/Oatmeal Alternatives/Oatmeal Tweaks

• Kelly LeVeque's Warm Triple Seed Pudding recipe + how to make real oatmeal potentially less glycemic
• N'Oatmeal Three Ways Recipe + info on making it ahead
• Low Carb Cauliflower Oatmeal
• Cauliflower Rice Pudding recipe – be careful of sweeteners here/try using only half the banana, skipping the syrup and garnishing with some berries and nut butter instead
• Low-Carb Cauliflower Rice Oatmeal
• Cauli Hot Cereal Cups by Purely Elizabeth - read label
• What to Add to Oatmeal to Try to Blunt Effect on Blood Sugar, per Levels Health blog:
  • Nut butters (we love almond butter)
  • Nuts
  • Seeds, such as chia, flax, hemp, or pumpkin
  • Unsweetened protein powder
  • Natural sweeteners, such as monk fruit or allulose
  • Unsweetened coconut flakes
  • Spices, such as cinnamon and nutmeg
  • Low-glycemic fruit, such as apple, pear, blueberries, and blackberries
  • Coconut oil
  • Grass-fed butter

3) Another Popular Breakfast Category Coming Next Episode!!

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DISCLAIMER

Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!