Why Am I Starving So Early After Breakfast

Why Am I Starving So Early After Breakfast

Every morning I eat my breakfast of organic whole grain cereal, skim milk and blueberries. I’m trying to be healthy, but when I get to work an hour later I’m already starving. I feel like I have such a big appetite! What can I do?

First I want to say that what you are experiencing is extremely common. I would say that the majority of my nutrition clients come to me with this exact issue. And I understand why – eating a breakfast of organic cereal, skim milk, and blueberries seems like the “perfect” healthy breakfast straight out of all the diet books and magazines.

But often this meal leaves us with a blood sugar spike – a fast rise in blood sugar that falls quickly and leaves us feeling hungry soon after. This situation is the common paradox that occurs when we try to eat healthy: FIRST we change our breakfast to one with “healthier” ingredients. BUT because these “healthier” ingredients are missing some important components, we feel unsatisfied soon after eating. THEN we end up eating more than usual. And EVENTUALLY we feel guilty for being “a person with a big appetite”. How does this happen?

Let’s take a closer look at the breakfast…

  1. Organic Whole Grain Cereal = A complex carbohydrate with fiber – often has added sugar (cane sugar is just another name for sugar) which is a simple carbohydrate.

  2. Skim Milk = A simple carbohydrate with the fat removed.

  3. Blueberries = A simple carbohydrate (with an abundance of antioxidants).

What we have here are a lot of carbohydrates. Energy-providing and essential to the functioning of the body, carbohydrates are made of sugar. When sugar enters the body it eventually reaches the blood stream thereby causing a rise in blood sugar. Now a rise in blood sugar is not a bad thing – it is what gives energy to the body. It is when blood sugar rises too fast that is becomes a problem. Refined sugars, such as white sugar and brown sugar, cause the biggest spike. Simple sugars, such as those in honey and fruit, are next on the list, and complex carbs, such as whole grains, are last because their linked sugars take time to break down.

What can you do to slow down the rise of blood sugar? How can you feel satisfied for longer after a meal? Three words: fiber, fat, and protein. These three magic nutrients are the answer. Let’s take a closer look at the breakfast and see what can be done to add these three so it lasts longer…

  1. Organic Whole Grain Cereal:

    • Contains fiber so will help
    • Some have sugar added so look for cereals that do not have “cane sugar”, “cane juice”, “organic cane sugar”
    • OR cook your own hot cereal using whole grains such as oats, amaranth, or millet (have a lot of fiber and are not refined or processed)
    • Or consider eating eggs when you really need your meal to last (contain fat and protein)
  2. Skim Milk:

    • Made of simple sugars with the fat removed
    • An excellent alternative is a plain, whole fat (as nature intended), non-homogenized yogurt – the fat will help slow down the release of the simple sugars AND the yogurt will provide probiotics to help your digestion
  3. Blueberries

    • A fantastic source of antioxidants and fiber
    • I wouldn’t change a thing here BUT I would consider adding one of the following ingredients to help the meal be even more satisfying:
      • Almonds, hazelnuts, walnuts, or pecans
      • Flax, hemp or pumpkin seeds
      • Coconut flakes

Do not be afraid of adding fat, protein and fiber to your diet. In the end, if you listen to your body’s hunger signals and eat when you’re hungry and finish when you’re satisfied, you will end up eating less – and enjoy the process much more along the way!



The Herb Purslane Is A Nutritional Powerhouse

The Herb Purslane Is A Nutritional Powerhouse

The lovely, moist succulent known as purslane, is 93% water, features dark magenta stems, and rich green, rounded leaves. Also known as Portulaca oleracea, this nutritious, edible weed has collected some colorful nicknames over the years, including: little hogweed, pigweed, and fatweed.

A first-century historian named “Pliny the Elder” suggested that Romans used purslane as the primary vegetable during dinners and as a crunchy addition to salads. Some 18th-century French farmers were known to hate the plant, saying “it’s a mischievous weed meant for pigs.” The herb can be found in Africa, North America, Asia, and Australia. 

Some say that Europe is purslane’s native home, but given its succulence, it most likely originated nearer to deserts. The plant has been native to India, Greece, and Persia for centuries, but may have first appeared in North Africa some 4,000 years ago. Some archeologists suggest the plant is prehistoric. Slightly sour and infused with nuanced flavors akin to watercress and spinach, the fleshy purslane is loved by millions throughout the world. 

This jade-like plant can be sautéed, juiced, boiled, pickled, drenched in butter, or featured in a delicious salad with oil, salt, and vinegar. It’s a versatile weed that can be grabbed from the Earth and immediately consumed. As it’s often found in plentiful heaps strewn across the countryside, the plant is easy to grow and has provided helpful sustenance throughout the ages, especially during times of famine.

“I have made a satisfactory dinner on several accounts, simply off a dish of purslane, which I gathered in my cornfield, boiled, and salted.” — Henry Thoreau

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