In the morning, it is important to provide your body with the necessary fuel to start your day.
And at the announcement of strikes and other disturbances which could take place on September 10 (and the 18th …), this first meal even becomes essential.
How to compose it, in order to face this special day as serenely as possible?
Have a full breakfast for an effective meal
Julie Boët, dietician, first recalls that breakfast must consist of different nutrients.
“Carbohydrates to nourish the brain and muscles, proteins to stabilize blood sugar and prolong satiety, quality lipids to support concentration, and fibers to slow down absorption.”
These elements are the pillars of an effective breakfast. Indeed, once together, they limit fatigue and stress, throughout the day.
Coffee, ally or false friend?
Coffee is an essential ritual for many. But taken on an empty stomach, he can quickly turn against us.
Julie Boët warns: “Coffee stimulates the secretion of cortisol, the stress hormone, already naturally raised in the morning. Taken without anything in the stomach, it can accentuate nervousness, digestive discomfort or variations in blood sugar “.
However, she believes that it is not necessary to eliminate it, but rather to integrate it “After eating, accompanying it with a real meal or delaying it a little“. The goal is to preserve hormonal balance and avoid the famous tiredness at the end of the day.
Anticipate to reduce mental load
When the day promises to be complicated, the organization of breakfast takes on a strategic dimension. “”Anticipating the preparation the day before but also providing transportable and nutritious options makes it possible to avoid depending on the Viennoiseries de Gare or the distributors, often too sweet and not very full “ advises the dietician. A simple gesture that helps keep control over your day as soon as you wake up.
To keep the pace without sacrificing her food balance, Julie Boët offers three quick and nourishing options:
- Porridge: prepared with oats, Greek yogurt or skyr, fresh or dry fruit and a handful of nuts. It brings progressive energy and a good dose of protein;
- The complete wrap: lined with houmous, hard eggs and crunchy raw vegetables, it constitutes a salty, full and practical alternative even on the move;
- The protein smoothie: Made the day before with a vegetable drink enriched with protein, a banana, a handful of oats and a spoon of almond puree, it is easily transported in a gourd and remains digestible.
Well thought out and anticipated, breakfast then becomes more than a simple meal: a real ally to calmly face the unexpected of a day under tension.