What is a great breakfast

Understanding the role of leptin has changed my life, my food choices, and my ability to lead others to better health and effortless weight loss. The first big change was to breakfast. The following is the best darn breakfast I have ever had. It miraculously gives me lots of energy for about 4 1/2 to 5 hours. So, if I have breakfast at 9, I am not hungry until 1:30 or 2. That is the mark of a nutritious-dense and balanced breakfast and a hormonally balanced body. Breakfast should last for hours with no sudden dip to? your energy. Protein will turn your metabolism on and will help you avoid reaching for simple carbs mid-morning, and even through lunch.

One egg is ideal. It contains 6.3 grams of protein (13% of the daily value for protein) and a modest 75 calories, give or take a few depending on the size. Eggs are high in choline, which enhance brain function and help reduce inflammation. Hard boiled is great because there is no need to fry with oil or butter.

toastOne piece of multigrain bread with organic crunchy almond butter and unsweetened organic fruit preserves is the nectar of the gods. It is filling, satisfying, requires real chewing (unlike processed white flour bread), and contains healthy fats and carbs. Look for bread with a variety of seeds and nuts, nothing processed, gluten-free if you need, and hearty. There is no need to be concerned about the carbs if you balance this with fiber and fats, which it contains, like a perfect little mini-meal. The almond butter adds protein, more artery-friendly fats, and substance. The jam is delicious and sweet and needs no sugar or artificial sweetener.

Choose seasonal fruit. A slice of melon, a small bowl of organic berries will boost your antiomeloonxidants and give you plenty of vitamins and minerals for promoting better health. If you add fruit to your breakfast, there will be some nice energy in the form of healthy carbs, but you don’t have to worry about the sugar in your blood because of the fat and fiber you are eating at the same time.

Throw in some high quality supplements to add extra protection to every cell in your body and your body will love you back.

I am about six weeks into this fantastic breakfast. I see no end in sight. And I feel GREAT!. Try it and let me know.

Stay tuned for Parts two and three, Best Lunch and Best Dinner.

With love and encouragement,


Rosie Bank


Board Certified Integrative Nutrition Health Coach

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