Monday, December 3, 2012


Well you've probably heard the ole' saying that breakfast should be the MOST important meal of the day....

One of my fav authors, Dr. Don Colbert, has often been quoted as saying that we should eat breakfast as a king :) After all, it is the fuel for the majority of our activities during the day.

So, what types of food do YOU typically enjoy for breakfast??

A bowl of cereal?
Perhaps some eggs & side of bacon, maybe some sausage?
A plate of fruit & waffles?

One of the biggest changes I've made since studying nutrition is what we typically eat for breakfast. That doesn't mean we never enjoy a nice breakfast buffet (usually when we travel), or a bowl of cereal (focusing though on adequate fibre & protein levels...more on that in a minute), but more often that not I have a few fav dishes I love to share with my family :)

So here are my TOP TEN BREAKFAST TIPS! Hopefully some will apply to your home & you can instantly improve the nutritional status of your diet. A few small changes can actually go a long way...

1)  Whatever you eat, make sure to include PROTEIN at breakfast!

Protein is a good way to keep blood sugar levels stable throughout your morning. Examples are: eggs, high protein cereals, organic peanut butter on bread of choice, protein powder in smoothies, raw nuts or seeds

2)  The usual bowl of cereal...with a BIT of revamping!

If you're going to enjoy that bowl of cereal then look for one that has: minimal additives, no hydrogenated oils/fats, low sugar, higher protein & higher fibre. There are certainly many new cereals coming into the market that have fewer harmful ingredients. Also there are now many gluten-free choices for those trying to avoid wheat. Lastly, if you read the labels, you will find more brands that contain higher levels of fibre and protein. Again, we want to keep those mid-morning cravings at bay.
Add some fruit for antioxidant power! Berries are a great choice because of their low glycemic level.
3)  Let's not forget this one...OATMEAL!

One of my favourite choices for breakfast is the humble bowl of porridge. A hot bowl of oatmeal has high levels of fiber & particularly the kind that's good for your heart. It is also considered a complex carbohydrate, which again will keep you feeling full longer. I top mine with fruit, or hemp hearts (if you want added protein), sometimes some raisins to sweeten. Lastly, I love to include some cinnamon on mine due to its positive effects on blood sugar levels. Yummmmy :)

4)  Eggs!

Ano fav choice for my breakfast is the tasty omelette, or even just a few eggs lightly cooked in butter (or coconut oil). Eggs are a great source of protein and contain all the necessary amino acids! The fat in butter & coconut oil, although keeping it limited, contains many important fatty acids that are vital for the body. Certainly butter is better than the man-made margarine which I try to avoid! Eggs can be lightly topped with a bit of cheese, or salsa if you wish keep a lower fat content. Fresh veggies on the side are another option if you wish to incorporate more antioxidants & vitamins.

5)  How about we break out of the traditional breakfast 'box' altogether?
.......sometimes I start my day with something as simple as a yummy SALAD!

I usually choose a box of green mix (higher nutrient content than the usual romaine or iceberg lettuce) and top it with some natural dressing: like extra virgin olive oil with apple cider vinegar for example. Also, I incorporate some protein in keeping with principle one. Maybe some hemp hearts sprinkled on top. Or a hard-boiled egg sliced on top. Raw almonds. Cheese. You get the picture! Lots of possibilities as you let your imagination run wild & absolutely deelish, once your taste buds get used to it :)

6)  The fruit parfait!
Ano place you can get creative. The only thing I don't recommend is buying yogurt with all those fillers: added sugars and fruit. Nope, I think it is a better choice to buy the plain stuff and that way you can control what you add. The greek yogurt is gaining in popularity due to its higher protein content. Great for those trying to lose weight. I also like to purchase Balkan types, organic types (usually when on sale!) and basically anything that has like 2-3 ingredients: milk solids, bacteria, or milk proteins. I try to stay away from anything with skim milk powders myself.
Then you can have fun with your additions! Fruit. Chia seeds. Hemp hearts. Seeds. Nuts. Ground flax seeds.
I'm getting hungry already :)

7)  A piece of BREAD, just NOT your typical kind!

Now, I'm not a big fan of using lots of bread products cuz most of them are highly processed & very difficult to digest. However, I'm realistic in that it's very hard to NEVER use bread products for breakfast.

So it you're going to enjoy a piece of bread here are my top recommendations:
-try to look for breads made the 'old-fashioned' way such as sour doughs & yeast-free ones. They  usually have a harder, thicker substance to them. They're not white and fluffy I'll tell you that!
-another fav type of mine: sprouted types. These have the grains pre-treated for you, and in case you didn't know, that's great news! Makes for easier digestibility and absorption of their vital nutrients.
-if gluten is a problem then try other types of grains. There are many varieties available at your local health food store, and even some mainstream grocery chains. Just again, no white fluffy stuff here either!

Top with organic almond butter for a royal treat! (and to include your protein)

8)  Trail Mix with a side of fruit!

This one is great if you're on the go & can't really afford to spend time in the kitchen. I don't recommend pre-made trail mix as I've found most of them contain sugars and hydrogenated oils. Simply purchase a mix of raw seeds, and nuts (these can be roasted if you prefer), and add some organic raisins or other dried fruits. I like to have a piece of fresh fruit for antioxidants :)

9)  Homemade power muffins!

Another option for those on-the-go, and can be just as nutritious as some of our other options. The key is in the QUALITY of the ingredients you use.

Basically you have 2 options: to modify an old favourite recipe of yours OR to find one that uses nutrient-dense ingredients. I have personally used recipes from: "The Maker's Diet" by Jordan Rubin & "Nourishing Traditions" by Sally Fallon. Also, if you google The Weston Price Foundation you will find loads of research on healthy eating plus recipe pages.
*If you modify your fav recipe try these tips--> change the flour to spelt, kamut, or a gluten-free flour option; incorporate protein either by adding a powder that you can bake with or chopped up nuts, or increasing the egg content; lower sugar content; add fibre by simply sprinkling in some ground up flax seed!

10) I saved the best for last! The SMOOTHIE!!!

This one is my fav & the most versatile. You can literally add ANYthing & EVERYthing in your smoothie.

Here are some suggestions-->
-make sure to include protein of some sort (my favs are to use a powder OR some hemp hearts)
-include some healthy fats such as omega 3's (my favs are fish, cod liver, or flax seed oil)
-include some antioxidants (my favs are berries, mangos, banana, greens powder or even fresh greens salad mix) ***if you have a juicer use it to juice your fav veggies & then ADD it to your smoothie
-then use your imagination!!!

There you have it! Ten tips or meal ideas to help you weave your way through the BEST meal of the day. Happy eating :)

***If you have any FAV smoothie recipes you'd like to share, please post them in the comments section. I'd love for us to be able to share with one another.

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  1. I've rediscovered eggs - making omelets and egg whites up a storm for the past 2 months. I love omelets with spinach, chopped tomato, and cheese. Fresh fruit always makes a good accompaniment. Thanks for all the tips!

    I'm stopping by from Create with Joy's Friendship Friday Linky. Have a great weekend!

    1. Oh, that sounds so yummy too!!
      Thanks so much for stopping by :)

  2. Time to shine! Share your favorite post of the week at Friday Flash Blog Hop with The Jenny Evolution! Visit

  3. I love omelets! Especially with veggies and chicken in them! Filling and they Give me the energy I need to make it through the day without getting that afternoon crash. Great ideas. Swinging through with the blog hop. Check me out @ when you have time :)

    1. Eggs and omelets are one of my favs as well!
      I'm on to check out your blog :)

  4. Love these suggestions-we're in a breakfast rut around here. Have you ever tried chia seeds for omegas? They have tons and don't give your smoothie a fishy smell!

    1. Yes! Actually I really enjoy chia seeds as well...I've even made homemade 'puddings' with them mixed with fruit.
      Thanks so much for sharing & stopping by :)

  5. This is great! I have to admit that I usually eat cereal or oatmeal for breakfast. I love having a smoothie for lunch although I have a friend who has it every morning for breakfast, and I add protein and wheat germ to my smoothie. I used to add flaxseed but it started bothering my stomach.

    Thanks so much for linking up to "Making Your Home Sing Monday" today! :) I'd love it if you started linking up regularly and added my button to your blog hope sidebar on the left! ;)

    1. Thanks so much for coming by! I will most definitely add your button...great link-up :)



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