What are your morning "go to" foods?  Do you eat in a hurry as you are rushing out the door.  Do you tend to grab a quick breakfast like a bagel, muffin, or some toast?  Sadly these choices aren't much different than grabbing a donut for breakfast.  They all quickly turn to sugar and leave you with a mid morning crash.  They also don't keep you satisfied for long, signaling your hunger hormone, ghrelin, that it's time to eat again.  Adding some protein and healthy fats to your breakfast will keep you satified longer and prevent that mid morning slump. (ps - the same can be said for the afternoon slump - have a snack that contains a little protein- nuts, seeds, hard boiled egg etc.)  To start your day off strong, steer clear of the processed bread products and add some protein to your meal.

* steel cut oats with nuts or hemp hearts, sliced banana adds some natural sweetness

*Eggs are always a great source of protein - throw in some veggies, (peppers, onions, spinach, kale etc) and a little cheese

*lean breakfast sausage with some sliced potatoes (cooked in olive, coconut, or avocado oil)

*Unsweetened greek or non dairy yogurt with fruit and walnuts

*Open faced egg sandwich (1 slice of toast) topped with a little salsa and avocado slices