Emily Block | Blogger

I’ll be the first to admit it–I love cereal. Froot Loops, Lucky Charms, Reeses Puffs, Cinnamon Toast Crunch– you name it, I’ve probably eaten it.  I used to eat cereal for every meal when I could.  I could get through an entire box in a matter of two days. My mom probably spent half her salary funding General Mills.

My name is Emily, and I am a recovering cereal addict.

Okay, maybe it’s not that serious. Luckily, cross country miles added up to compensate for my obsessive cereal intake.  However, after consuming half a box of Honey Nut Cheerios one particular post-run, I realized that I might need to get serious about my nutritional habits.

Cereal is full of refined grains and sugars; both of which contribute to the blood sugar roller coaster responsible for your constant hunger. Without getting too scientific, this is how it works:

[source: cannon pointe chiropractic]

1. You eat the sugary goodness that is Lucky Charms.
2. Carbohydrates are quickly digested, leading to an increase in blood sugar.
3.  Your pancreas becomes overwhelmed by this sudden increase and releases a boatload of insulin
4.  Insulin causes cells to uptake the sugar–and eventually overcompensates
5.  Your blood sugar dips below normal- causing you to feel hungry again even though your body doesn’t really need more food. 

Succumb to this sugar craving and the cycle repeats.
(See Mom, it wasn’t my fault!)

If you’re used to having “slimming” Special K for your 8:00 breakfast, this may account for those 8:30 cravings. Luckily, there is something you can do.

Choosing a balanced breakfast is an extremely important part of regulating your body’s metabolism throughout the day.  Most likely, you haven’t eaten for 8-10 hours, so you need a jump start to get going.  Because carbohydrates are digested so quickly, a bagel or bowl of cereal alone won’t sustain you. Luckily, proteins and fats can act as a “buffer,” stabilizing blood sugars and keeping you satiated longer. A combination of Protein (P), Fat (F), and Carbohydrates (C) is the best way to go, and it might even hold you over until lunchtime.  

But what will I eat?

{Sweet Potato Hash}

Take a more traditional breakfast approach. Take the time to sit down and eat, so your body and brain have time to truly digest the magical experience of breakfast.

In the Servery:

• Scrambeled Eggs (P) with Salsa (C) and a slice of bacon (F)
• Yogurt (P) and Whole Grain Toast (C) with peanut butter (F)
• Hard Boiled Egg (P) with Oatmeal (C) and peanuts (F)
• Fried Egg (P) with Banana/Apple (C) and peanut butter (F)
• If you must have cereal, opt for a lower sugar option like cheerios or chex. Be sure to balance it out with milk and some peanut butter.

You could also get creative if you’re cooking for yourself. Some of my favorites are:

• The “rush to class”: hard boiled egg (P) with almonds (F) and a banana (C)
• Scrambled eggs (P) with green peppers (C) and avocado (F)
• Protein smoothie: Scoop of protein powder (P) blended with frozen banana (C) and peanut butter (F)
• Breakfast Pizza : Add 1 slice full fat cheese (F) and 3 oz sausage (P) to a 100% whole wheat English muffin (C). Bake in the oven at 375°F for 5-10 minutes
• Sweet Potato Hash: (C) Bake one sweet potato. Cut ½ into cubes and save the other half for later. Toss cubes in a frying pan with a dash of cinnamon and 1 T coconut oil (F). Serve beneath 1 poached egg (P), top with salt and pepper if desired.
• Cookie Dough Yogurt: Add ½ tsp honey (C), 1 T peanut butter (F), and a handful of dark chocolate chips (+C) to a single serving tub of 0% plain greek yogurt (P) for a sweet breakfast

A better breakfast will leave you more satisfied, allowing you to better focus in class and sustain energy throughout the day. Swapping cereal for a more balanced option is a simple, yet effective way to improve your health.

Graphic by Nic Gibson