Amping Up Your Avocado Toast, Signs Of Hunger + How To Be Prepared


I woke up hungry like the wolf so I turned to my good friend avocado toast for a dose of fiber, fat and overall deliciousness. I wasn't much in the mood for an egg and I've yet to workout and get out the door, so simple was best.

I'll be going out to lunch today so I wanted a breakfast that would sustain my energy and give me a boost for the long walk I plan on taking. I know my body and I know it'll be feeding time at the zoo well before 1pm, so I've got my snack bag packed so I'm not skipping and then dipping into whatever looks good to feast on at 1pm. 

Having breakfast at 7:30am and waiting 5.5 hours to eat lunch is a NO GO in my book and kinda in everyone else's. Checking in on hunger can be tricky, but building a habit out of it is how you recognize it. Here's how. 

Signs of hunger (for me, but these may be familiar to you)

  1. Cranky Pants: I start to get grand master irritable, ask my friends. They will tell you I turn into this weird Tina meets animal and it's not pretty.
  2. Scatter Brained: I belong to team can't focus when I go too long without eating or hydrating for that matter. My attention span goes to shit because my brain clearly needs to be fed, my eyes glaze over ... 
  3. FAM (food attack mode): When food is put in front of me when I'm past the point of controllable hunger I want to deep dive into whatever it is I'm eating. Even if I make a choice to eat real food (because that's what's in my home or what I'm accustomed to ordering when I go out) I will eat to a point of fullness that's numbing and stuffing because I've lost control of my fullness signs. And then I feel overstuffed on "good" food which still isn't a nice feeling. Again, it goes back to habit.

How to be prepared, habits:

  1. Check In: If it's been more than 3 to 4 hours since you've eaten, have a scooby snack or have a meal. See below for simple snack recommendations to fuel on real food.
  2. Scooby Snack: Put a hard boiled egg in that mouth, some nuts, fresh fruit, hummus, a cheese stick, a small yogurt a roasted sweet potato or roasted veggies. Pair a few of these together for an on the go meal, like: hummus, roasted veggies, a hard boiled egg or handful of nuts and a piece of fresh fruit. That's on the go eating you're going to feel good about.
  3. Hydrate: Please don't forget to sip through your day as this will make you more aware of REAL HUNGER (the need for food and nourishment) vs HYDRATION HUNGER which is a cue our brain/body feels when we don't drink enough water, but most of us go to eat. Don't know if you're hydrated? Check your pee. I mean it. If it's dark, you likely need water and you best do that before you go in for food.

Amping up your avocado toast, spice is nice:

  1. Turmeric: Try pumping up the jam and flavor with an anti-inflammatory boost of turmeric. Adds color and has properties that are good for your bod and gut by reducing inflammation. 
  2. Cumin + Coriander: Help with sugar cravings and add a smokey flavor to your avocado creamy goodness, why not give it a try?
  3. Citrus: Lemon or orange juice or zest with any of the above will take your avocado to a next level of flavor bangs and health (oh, hai, good friend Vitamin C)

*The below toast uses all 3 of the above for a flavor packed toast that will take your palate and energy to new heights. OK, I'm likely over exaggerating BUT making a habit of consistently eating well over time will take you, your energy and your mind to new heights - that much I can absolutely promise. 

  • 1/2 of an avocado pitted and cubed, place in bowl
  • 1/4 tsp each of turmeric, cumin, coriander and a pinch of salt
  • 1-2 tsp lemon juice
  • Mash all in a bowl until creamy
  • Spoon atop favorite toast *I reco Ezekiel, Dave's Killer or fresh bakery bread and finish with a drizzle of olive oil (I like the added oil slick, personally) and black pepper to boost the absorption of that anti-inflammatory turmeric