Stave off those morning hunger pangs...
What you're about to read may surprise you.
Hello!
Welcome to my first substack! Thank you for subscribing to my updates. I will use this space to provide practical and manageable nutrition tips to help you improve your health and well-being. I hope you will find them useful.
Please feel free to share any feedback, or contact me if you would like to see me talk about anything particular.
Are you eating porridge for breakfast?
My first update is inspired by a recent conversation with a group of friends over a morning coffee. I asked them all if there was one thing I could help them with what would that be. One friend said she always felt hungry, it didn’t matter what she ate, she was always hungry within a couple of hours. I asked her what she ate for her breakfast and she said porridge.
When I said she’s probably always hungry because she’s eating porridge for breakfast I was met by a group of *gasps* from my friends. We have been led to believe that porridge is a healthy breakfast option… and it can be if it’s combined with other foods. However, porridge oats are mainly carbohydrate. Eating porridge oats alone with milk or water as your first meal of the day quickly increases your blood sugar levels which subsequently crash just as quickly, leading to hunger.
If you received my free guide “5 Easy Steps for Busy People to Increase Energy and Feel Amazing” then you might have seen some high protein breakfast ideas in there. Eating a high protein breakfast helps to stave off hunger until lunchtime, and in fact studies show what you eat for breakfast affects your blood sugar levels for the rest of the day. A breakfast such as a vegetable omelette contains protein and fibre which will help keep you full until lunchtime.
If you want to eat porridge for breakfast then make it work better for you by following these simples tips to increase the protein and fibre content.
Stir in a tablespoon of nut butter such as almond or peanut butter.
Top with nuts and seeds such as pumpkin seeds and walnuts to add both protein and fibre.
Stir in a tablespoon of chia seeds to increase the fibre content.
Top with berries for increased fibre.
Consultation room update!
From January I will be offering one-to-one nutrition consultations in-person from my consultation room in Newcastle under Lyme town centre. There is still quite a bit to do before it’s ready, such as painting and buying furniture! However, I have some lovely coasters already printed given to me by a lovely friend!
Here is a sneak peak at my new consultation room space.
Consultations are available to book on my website now. I also offer free 15 minute consultation where you can ask questions and we can discuss how I can help you.
Please visit www.lisagardner.co.uk for details.