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Break Your Fast Breakfast


Break Your Fast Breakfast

If you're practicing intermittent fasting, one of the benefits is more metabolic flexibility and in turn, less swings in blood sugar. But you'll negate these benefits if you reach for a sugary box of cereal. A breakfast rich in protein and healthy fats and minimal carbohydrates is best for a steady blood sugar increases. Plus, you'll be ensuring your getting protein with each meal.

Food order is also a really important part of regulating blood sugar. It's been found that people who eat the protein and fats first, followed by complex carbohydrates from vegetables and whole grains, experience a more gradual increase int he release of insulin. So in this case, eat your eggs and avocado first, then more onto the salad, and the toast last. You may not even be hungry anymore by the time you get to the toast.


2 pasture-raised eggs

½ an avocado, sliced

½ cup arugula or other leafy greens

3-5 small tomatoes

1 tsp olive oil

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1 tsp apple cider vinegar

salt and pepper to taste

1 slice of whole grain toast (optional)

1 tbsp of grass-fed butter


1. Cook the eggs sunny side up to the desired consistency.

2. Slice the avocado and plate with small salad of greens and tomatoes.

3. Sprinkle eggs and avocado with salt and pepper to taste. Optional: Sprinkle a scoop of Morphus Fiberus on your avocado to increase the fiber in your diet.

4. Combine olive oil and apple cider vinegar in a small bowl and drizzle over salad and avocado.

5. If you are having toast, lightly spread it with grass-fed butter.

Lisa is a Registered Holistic Nutritionist (RHN) who focuses on helping women find relief in perimenopause and menopause. Lisa has more than eight years of experience in the health and wellness space. She is also in perimenopause and experiences the occasional hot flashes, some anxiety, and irregular cycles. She is passionate about listening to her body, eating as much of a whole-food diet as possible, and exercising for strength and longevity.