Module 1: Diet and Menu Planning Tools

Core Content: Unit 5: Energizing Breakfasts to Start the Day Right

Mom always said that breakfast is the most important meal of the day and, in studying blood sugar and hormone balance, scientists have come to the same conclusion.  What you teach your clients to eat for breakfast can either make or break their day, especially as far as cravings and hormone balance are concerned.

Carbohydrates early in the day lead to cortisol and insulin imbalances, premature leptin spikes, and lots of cravings.

Some people do well with intermittent fasting where they delay the first meal until noon or later.  Some do better on 2 meals a day instead of 3.  Be a resource for helping your clients figure out the best breakfast regime for them.

Your Progress:

Check off items as you complete them. Your progress will be saved on this page.

1	Watched video
2	Reviewed action steps

Watch the Instructional Video

Video with Audio

Downloads

• Audio (Mp3)
• Slides: Full
• Slides: Printer-Friendly
• Transcript

Audio Only

Action Plan

#1: Teach your clients to eat within an hour of getting up for appetite control and hormone balance.

Teach your clients to eat within an hour of getting up for appetite control and hormone balance.  This works well for most people, but there are exceptions. If your clients like to exercise first thing in the morning and don’t like to eat beforehand, then show them how they can delay their breakfast.  You are teaching them to go for progress, not perfection.

#2: Teach your clients to balance macro and micronutrients for breakfast.

Teach your clients to include a balance of protein, fiber and essential fats in their breakfast.  Download “Hormone Hacking Breakfast Menus” to learn the principles of a sound breakfast.  You can share with your clients by sending them to www.HormoneHackingBreakfastMenus.com   This revs up their engine and allows their cortisol, that naturally rises in the morning, to “eat” the protein they’ve ingested instead of their muscles.

#3: Teach your clients to avoid a high-carb breakfast.

Teach your clients to avoid a high-carb breakfast.  Toast and orange juice won’t cut it for their maximum energy and weight control.  Show them that a small amount of fresh whole fruit (not juice) might work well with lots of greens.

#4: Teach your clients to eat their omegas.

Teach your clients to start the day with a good wallop of omega-3 fats (found in chia seed, hemp seed, flax seed, and walnuts) to give their body inflammation-fighting, blood-sugar-stabilizing brain food.

#5: Have your clients add probiotics to their breakfast to get their digestion jump started.

Have your clients add probiotics to their breakfast to get their digestion jump started.  Great choices are cashew yogurt or coconut yogurt.

#6: Have your clients try Dr. Ritamarie’s favorite breakfast combo.

Dr. Ritamarie’s favorite breakfast combo: chia porridge, green smoothie, and cashew yogurt with blueberries.  All recipes available in Hormone Hacking Breakfast Menus  Send them to www.HormoneHackingBreakfastmenus.com to access this free resource.

 

[accessally_course_navigation prev_button=’Previous’ next_button=’Next’]