is your breakfast stressing you out?

Is Breakfast stressing you out?

If it is or if it isn’t it is unlikely that you have considered your daily breakfast as a culprit in managing your stress.

The thing is you are missing a big part of the stress management pie by overlooking something as simple and practical as breakfast.

The food we eat is information for your insides.  It communicates to  your mind and body  a detailed picture of what is going on your environment, is it safe?  Your food communicates to your body if your environment is  stressful or relaxed.  

A stressed environment signals to the body that it needs to shut down non essential processes in our body such as making babies (losing fat, digesting food and going to the loo (=constipation or flatulence), a relaxed environment communicates that it is safe to go have sex, make babies, going to the loo and lose fat.

What you eat, when and how is hugely important (and nearly always overlooked) when it comes to our body’s stress levels. 

Eat the right food, at the right time and in the right way and combination and you set yourself up for winning the day…. fail to do so and you activate only some of your cognitive and metabolic potential

The beauty of breakfast is that it is a really quick win and you can start reaping the stress free benefits almost immediately…

Get it right you become unstoppable in terms of cognition, energy, fat loss and digestion get it wrong and you are already on the back foot and it the day has only just begun.

Doing a bit of a breakfast audit can help you no end, helping you achieve more in less time and manage stress 

A healthy breakfast should provide you with the necessary nutrients and energy to start your day right. Unfortunately, many breakfast options are loaded with sugar, unhealthy fats, and refined carbohydrates that can do more harm than good. In this article, we will discuss nine breakfasts that are stressing you out and why you should avoid them.

High-Sugar Cereals

Many breakfast cereals are loaded with sugar, and while they may taste good, they can cause a spike in your blood sugar levels, leading to an energy crash later in the day. High-sugar cereals can also cause weight gain and increase your risk of developing diabetes. Instead, choose whole-grain cereals that are low in sugar and high in fiber to keep you feeling full and energized throughout the morning.

Processed Meats

Breakfast meats like sausages, bacon, and ham are high in sodium and saturated fats, which can increase the risk of heart disease and other health issues. Processed meats are also linked to an increased risk of cancer, so it's best to avoid them altogether. Instead, choose lean protein options like eggs or turkey bacon.

Bagels and Cream Cheese

Bagels are high in refined carbohydrates, and cream cheese is high in saturated fat, making this breakfast a poor choice for those looking to maintain a healthy weight. Instead, choose whole-grain bread or English muffins and top them with a healthy spread like avocado or almond butter.


Donuts are high in sugar, refined carbohydrates, and unhealthy fats, making them a poor choice for breakfast. They offer no nutritional value and can cause a sugar crash later in the day. Instead, opt for a piece of fruit or a homemade protein bar to keep you feeling full and energised.


Many muffins are high in sugar and refined carbohydrates, making them a poor choice for breakfast. Even if they are marketed as healthy, they often contain added sugars and preservatives that can do more harm than good. Instead, make your own muffins using whole-grain flour, natural sweeteners like honey or maple syrup, and fresh fruits or nuts for added nutrition.

Pancakes and Waffles

Pancakes and waffles are high in refined carbohydrates and often served with syrup, which is high in sugar. This can lead to a spike in blood sugar levels and subsequent energy crash. Instead, choose whole-grain pancakes or waffles and top them with fresh fruit and a drizzle of honey for natural sweetness.

Fried Breakfast Foods

Foods like fried eggs, hash browns, and fried chicken are high in unhealthy fats and can contribute to heart disease and other health issues. Instead, opt for healthier cooking methods like baking or grilling, and choose lean protein options like scrambled eggs or grilled chicken.

Energy Drinks

While not technically a breakfast food, many people consume energy drinks in the morning to boost their energy levels. However, energy drinks are high in sugar and caffeine and can cause jitters and other negative side effects. Instead, choose a cup of coffee or tea for a natural energy boost, or try a green smoothie packed with fresh fruits and vegetables.

Fruit Juice

Fruit juice may sound healthy but it is anything but. Packed with simple sugars, (often as much as a can of coke) and little to no fibre, your body is flooded with sugar, signalling to your body that it is in danger of reaching dangerous and toxic sugar levels. This digestive stress in your body informs the body that your environment is in danger, activating the stress response causes everything to suffer, from how you think to the speed of processing.

If high performance and a reduction in stress is something that is on your wish list, I strongly encourage you to take a deep look at the food you are eating, at breakfast and for the rest of the day. Many clients don't realise the massive potential they are leaving on the table just because of simple and correctable errors in nutrition and lifestyle . 

The quality of your food can absolutely correlate with the quality of your output, both at work and in your personal life. If it all sounds too overwhelming consider eating clean and healthy breakfasts during the times your body and mind are the most demanding, ie Monday to Friday and save cheat foods for the weekend. Not only will you notice a massive difference in your energy levels both mentally and physically but giving. your body time to adjust will make you aware of the energy you are leaving on the table in lieu of a processed meal. 

Make time to audit your breakfast to see if it is serving you? 

Sabina xx

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