When it comes to hormone health, skipping breakfast may exacerbate hormonal issues. Conditions like Poly Cystic Ovarian Syndrome (PCOS), where there are small cysts in a pearl like string on your ovaries, are greatly impacted by blood sugar.
Skipping breakfast in the morning or having coffee for breakfast can spike cortisol levels and insulin. With PCOS, there are typically excess androgens, like testosterone. Excess testosterone can give you unwanted rogue hairs on areas of the body like the face, breasts, belly, and upper lip and affect fertility. PCOS can make if difficult to lose weight, because of the high insulin levels. And high insulin can increase carbohydrate cravings, leading you to gravitate towards the pastries and sweets later in the day.
It is especially important to eat breakfast if you have blood sugar sensitivities or if you are under a lot of stress.
Your hormonal success breakfast equation is:
healthy fat + clean protein + fiber
These three categories in your meal will help regulate high insulin, keeping your food cravings at rest and your energy stabilized.
Healthy fat options are foods high with omega 3’s, and healthy fats like avocado, nuts and seeds, coconut oil, and ghee.
Clean protein can come from organic animal products as well as organic nuts and seeds, tempeh, and legumes.
Fiber in this equation is preferred in the vegetable form, such as vegetables and starchy roots, but fiber from grains and legumes will work too.
Five Hormone Healthy Breakfast Ideas:
- Paleo Pancakes: this is absolutely one of my favorite quick breakfasts to make. It’s so easy, that it only contains three ingredients: egg, banana, and almond flour. Here is a 1 minute video showing how to make them:
- Green Smoothie Bowl: A green smoothie is great for on-the-go. Another option is to make a green smoothie and pour it into a bowl and top it with granola, fresh fruit, almond butter, and superfoods like hemp seeds, cacao nibs, and goji berries. You can add spirulina to the base of the smoothie to make it a richer green. A smoothie bowl is so vibrant that it can put you in a vibrant mood! I have an amazing green smoothie bowl recipe in my Moon Cycle eCookbook, apart of my Goddess in Rhythm eCourse. Or try this Green Smoothie Recipe.
- Oatmeal: Oatmeal is a staple in my diet. I cook with almond or coconut milk, I stir in liquid stevia for a sugar-free sweetener, and add cinnamon and ginger. I top with berries, almond butter, and superfoods. Sometimes I will mix shredded zucchini into my oats for more vegetable fiber. This technique is called “zoats” instead of “oats” :-). It might sound strange but the zucchini does not have a strong flavor so it mixes nicely with the oats and takes on the flavor of whatever toppings I add in. Try it yourself to see if you like it!
- Homemade Muffin: Muffins are usually made with ingredients that are simple carbohydrates. They may fill you up for an hour or so, but if you have blood sugar issues, you might burn this fuel quickly and feel hungry for more carbohydrates or foods soon after. My Blueberry Buckwheat Muffins are dense muffins, packed with whole food fiber and some protein from the walnuts. Get the recipe here:
- Tempeh or Egg Scramble: If you have a long, busy day ahead of you, having a protein rich breakfast can help give you energy throughout the morning. Making an egg scramble with sautéed vegetables like onion, bell pepper, mushroom, and/or sweet potato topped with avocado and sauerkraut can be a hearty breakfast to stabilize your blood sugar levels. If you are vegan, you can sauté tempeh, a fermented soy product.
Hope you find these options helpful! I would love to hear what other breakfasts you like to eat that contain healthy fat + protein + fiber.
Moon Blessings & Hormone Health!