Breakfast - The key to a stress free morning
The demanding environment of the business world tends to captivate much of our attention. We are constantly on the go, and therefore adapt habits that fit a convenient approach. While this can help allocate more time towards our careers, we do sacrifice proper care over our bodies to ensure long term wellness.
A key area I would like to dive deeper into is the ties between breakfast and our stress response. This topic is less considered my most when considering how we can reduce our stress, but the impact of a proper breakfast can make massive strides in our perceived stress on a daily basis.
Assuming you have interacted with a human being before, I’m sure you’ve heard the phrase, "breakfast is the most important meal of the day”. Why is that so?
Breakfast is exactly as it’s spelled out - breaking the fast from the night before. Your body after a period of fasting is begging for nutrients more than a 9 year old tugging on his mom’s sleeve for a candy bar at the grocery store.
How does restoring these nutrients make a noticeable impact in our stress response?
Skipping breakfast leads to an immediate drop in blood sugar, triggering the release of stress hormones like cortisol to bring levels back up. This puts the body into a "fight or flight" state from the very start of the day.
When we take the time in the morning to eat a healthy breakfast we help curb a flood of stress hormones throughout our system. You already have 20 unread emails by the time you reach the office, no reason to add to the stress by skipping breakfast.
Many busy professionals not only skip eating, they also slug down coffee like nobody’s business. While coffee is generally seen as a good tool to improve cognitive function, we also know that the tie between coffee consumption and cortisol release is significant.
Do you fall into this category of breakfast skipper coffee chugger? As much as I’m sure you love the jitters being a staple of your morning, believe it or not there is a better alternative out there.
What is recommended for a proper breakfast to start our day?
Below I’ve included a breakfast that can be meal prepped ahead of time to help us get those extra couple beloved snoozes in while still setting our body up for a day of success:
“Conquer the morning” egg bake
Yields: 6-8 servings Prep time: 15-20 minutes Cook time: 30-40 minutes
Ingredients:
1 lb lean breakfast sausage (chicken or turkey sausage is often leaner, or go for high-quality pork)
1 tbsp olive oil (if needed for cooking sausage)
10-12 large eggs
1/2 cup unsweetened milk (dairy or non-dairy like almond or soy)
5-6 cups fresh spinach, roughly chopped (or 10 oz frozen chopped spinach, thawed and squeezed dry)
1/2 cup shredded cheese (cheddar, Monterey Jack, or a blend) - optional, but adds flavor and fat
1/4 cup chopped onion (optional, but adds flavor)
1/4 cup chopped bell pepper (any color, optional, adds vitamins)
1/2 tsp salt
1/4 tsp black pepper
Pinch of red pepper flakes (optional, for a little kick)
Equipment:
9x13 inch baking dish
Instructions:
Preheat Oven & Prep Sausage: Preheat your oven to 375°F (190°C). If your sausage needs cooking, cook the sausage in a large skillet over medium heat, breaking it up with a spoon, until browned and cooked through. Drain any excess grease. Set aside.
Busy Pro Tip: Buy pre-cooked crumbled sausage to save a step!
Sauté Vegetables (Optional but Recommended): In the same skillet (or a clean one), add 1 tbsp olive oil. Sauté the chopped onion and bell pepper (if using) for 3-5 minutes until softened. Add the fresh spinach and cook until wilted, about 2-3 minutes. If using frozen spinach, simply warm it through.
Whisk Eggs: In a large bowl, whisk the eggs vigorously with the milk, salt, black pepper, and red pepper flakes (if using) until well combined and slightly frothy.
Assemble Bake: Lightly grease your 9x13 inch baking dish.
Evenly spread the cooked sausage over the bottom of the dish.
Scatter the sautéed spinach and other vegetables (if using) over the sausage.
Sprinkle with half of the shredded cheese (if using).
Carefully pour the whisked egg mixture over everything in the dish.
Top with the remaining shredded cheese.
Bake: Bake for 30-40 minutes, or until the egg bake is set in the center and lightly golden brown on top. A knife inserted into the center should come out clean.
Cool & Portion: Let the egg bake cool completely on a wire rack before cutting. This is crucial for clean cuts and prevents it from getting mushy when stored.
Meal Prep Storage: Once fully cooled, cut the egg bake into 6-8 equal portions. Store individual portions in airtight containers in the refrigerator for up to 4-5 days.
Morning Routine (Reheating):
Microwave: Simply place a portion in a microwave-safe dish and heat for 60-90 seconds, or until warmed through.
Oven/Toaster Oven: For a crisper texture, reheat at 350°F (175°C) for 10-15 minutes, or until warmed through.
This diet really nails home stress relief due to the high healthy fat and protein content. These 2 components are the partners in crime when it comes to taking down your morning meltdown. Your cortisol will be reduced, and all of a sudden that deadline will look much easier to reach as you crush through your morning work.
One thing that should be noted is I would avoid this recipe if you are not looking to become a superhero around the office. While your co-workers reach for another coffee(or their hair to pull out from the stress of a busy morning), you will be calm and collected ready to tackle whatever is thrown your way.
