The Smart Breakfast: How I Keep My Energy Steady All Morning
A Glucose-Friendly Morning Routine to Support Your Total Health
Hi! I’m Carol Joy Bender, Nurse Practitioner and founder of Joy Wellness Partners. Over the years, I’ve learned how much of a difference your first meal of the day makes — not just in how you feel right after breakfast but in your focus, energy and cravings for the rest of the day.
At Joy Wellness Partners, we believe in helping you live better by taking a Total Health approach. That means understanding how small shifts — like how you eat breakfast — can have a powerful impact on your long-term health.
Let me walk you through how I’ve personally upgraded my mornings and how you can too — with low-glucose breakfast choices.
Why Glucose Spikes Matter
If you’ve ever felt energized after breakfast but find yourself crashing an hour or two later, you’re not alone. That rollercoaster is usually caused by a glucose spike that happens when you eat foods that break down quickly into sugar — foods like cereal, sweet coffee or fruit-packed smoothies. What follows is a crash that can leave you foggy, tired and hungry all over again. Over time, this pattern can contribute to inflammation, insulin resistance and weight gain. But the good news? It’s totally fixable.
My Favorite Low-Glucose Breakfast Swaps
Smoothies — Built the Right Way
I love a good smoothie but I’ve learned that too much fruit (especially tropical fruit) sends my glucose soaring. Now, I build smoothies differently:
- 1 scoop protein powder
- 1 tbsp flaxseed oil
- ¼ avocado
- 1 tbsp almond butter
- ½ banana
- 1 cup frozen berries
- Unsweetened almond milk
It’s filling, energizing and keeps my glucose stable.
Pro tip: Don’t add more fruit than you’d eat in one sitting. And if you want to take your skin results to the next level…
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Smarter Oats
If you love oats, try pairing them with nut butter, Greek yogurt or chia seeds. Or go for a chia pudding soaked in unsweetened coconut milk — a great way to start your day with fiber, not sugar.
Acai Bowls — Handle with Care
Acai bowls may sound healthy but they’re usually packed with sugar from fruit and granola. I tell my patients to use the same smoothie rules here: add protein, healthy fat and fiber and go easy on the fruit.
What About Coffee?
I know many of us start our day with coffee — myself included. But lattes and flavored drinks can spike glucose, especially when loaded with syrups or milk alternatives high in carbs.
Instead, I opt for:
- Black coffee
- Coffee with full-fat cream or a scoop of protein
- Unsweetened almond milk (check the label)
Tip: Have a slice of cheese or a hard-boiled egg before your coffee to blunt the glucose response.
Quick Snacks That Keep Glucose Steady
Here are some of my personal favorites:
- Apple slices with nut butter or cheese
- Greek yogurt with a few pecans
- Celery with nut butter
- Bell peppers with guacamole
- A handful of macadamia nuts or pork rinds
- A soft-boiled egg with salt and pepper
The Big Idea: Treat Breakfast Like Lunch
This mindset changed everything for me — and for many of our clients.
When you start your day with protein, fat and fiber, you feel full longer, think more clearly and don’t battle cravings all morning. Try swapping your sweet breakfast for something savory for a week and see how you feel.
Your Path to Total Health Starts Here
At Joy Wellness Partners, we love helping people discover simple, sustainable shifts that make a real difference. If you’re ready to feel more balanced, focused and energized, let’s chat.
We’ll help you find the food and lifestyle choices that work for your body and support you every step of the way.
