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No More Morning Lethargy! Here's What You Should Be Doing

Updated on July 15, 2012

Outsmarting Morning Lethargy

Are you tired and lethargic in the morning, dragging your feet and wanting to go back to bed for a quick nap?

Well, it turns out that the foods we have for breakfast set us up to either feel tired and groggy or energetic and alert. And who wouldn't want the latter! Read on to find out what sorts of things to eat for breakfast-- and which things to avoid!

What You Should Be Having For Breakfast

While many individuals, especially in the United States, eat things like waffles, toast, pancakes, and cereal for breakfast, the truth is that simple carbohydrates such as refined carbohydrates like those in white bread, pancakes, all baked goods, and processed cereal can cause our blood sugar to spike! The same is true of sugary foods like donuts, muffins, or coffee cakes. In fact, eating any of these foods makes me unbelievably groggy and tired! Ick!!

So, what makes me feel good? High protein breakfasts with only minimal carbohydrates (from unprocessed whole grains or fruits) moderate amounts of fat.

Breakfast Dos & Don'ts


Here are some examples of what you should be eating for an energy-boosting breakfast:

  • Eggs! Try these nutritious protein powerhouses scrambled, in omelettes, or hard-boiled. Incorporate vegetables like spinach, tomatoes, mushrooms, and peppers to boost your vitamin and fiber intake.
  • Greek Yogurt! Top with your favorite organic berries and raw, organic nuts or seeds for a mega dose of vitamins, minerals, protein, healthy fats, and fiber.
  • Banana with almond butter! Sprinkle cinnamon on top for added blood sugar benefits. Another great source of fiber, healthy fats, and protein.
  • Steel cut oats! Make a serving of slow-cooking steel cut oats, and add fresh fruit and nuts or seeds (or stir in a tablespoon of peanut butter). This meal packs in tons of health fats, fiber, and nutrients.
  • Protein Shake! Make a protein shake using whey protein powder, almond milk, fruit, yogurt, and seeds.

And here a some examples of breakfasts that are more likely to make you feel tired and icky:

  • Sugary, processed cereals like Frosted Flakes, Cheerios, and Raisin Bran with milk. This meal has lots of sugar, from both the milk and the cereal, that can send your blood sugar skyrocketing and cause you to feel extremely tired after eating.
  • Baked goods like muffins, donuts, scones, or coffee cakes. Full of sugar and processed flour, these "treats" are practically devoid of nutritional value and are sure to leave you feeling tired and groggy.
  • Sweet brunch treats like waffles, pancakes, and french toast. Festive though they may seem, these kinds of breakfasts are full of sugar and refined carbohydrates and are no only fattening but will also make you feel icky and lazy after eating.
  • Sugary breakfast "staples" like flavored (fruit or vanilla) yogurt, sugary smoothies. These have way too much sugar and not enough protein or fat to offset blood sugar effects, making these breakfasts prime causes of morning lethargy and tiredness.


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      Saladin Glanton 19 months ago

      Thanks a bunch. I've been feeling groggy, even after a good nights sleep because of eating raisin bran in the morning.