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A Healthy Breakfast Can Shrink Your Waistline

As we're hunkering in these days, I wanted to share an older post on healthy breakfast ideas.

Most people have grown up to believe we have very few breakfast options. For most, breakfast starts with a bowl of cereal, a plate of waffles or pancakes, English muffin, bagel or toast, with some cream cheese, butter or margarine. For years, we weren’t tuned into the information that eliminating processed sugar and flour while reducing our carbohydrate load, will dramatically aid in weight loss, and improve our overall well-being.

Some people have sensitivities to certain types of foods like gluten and dairy, which are the most common food intolerances, and breakfast foods are loaded with these components. After years of eating foods that don’t agree with you, you can develope digestive trouble, which leads to symptoms like bloating, feeling sluggish, brain fog, joint pain, and fatigue. And, because good health starts in the gut, eliminating problematic foods from your diet could have a positive effect on your overall well-being.

I have discussed the importance of eating from a healthy plate, which consists of high-quality protein, lots of vegetables, fruit, healthy fat, and fiber. This plate helps you sustain energy and doesn’t have you tethered to a diet of counting calories or restriction. It’s about the quality of the foods we eat, and the micronutrients and macronutrients we’re getting from our food. And, when we eat this way, we don’t overeat.

When it comes to breakfast ideas, it’s all about changing the way you see breakfast, rather than the old paradigm of having dessert for breakfast. We now know those sugar and carb laden food choices are unhealthy. They don’t fuel your body. While you may get a spike in energy for a brief period, as your blood sugar raises, you will soon feel the crash, and then you will crave more, which keeps you on a train of over eating.

Change Your Breakfast Mindset

Here are some of my favorite breakfast ideas that you could easily implement.

  1. Eggs – Pasture-raised eggs, are a great source of protein (7g per egg), and could be portable (think hard-boiled) and you can make great frittatas ahead of time, and use throughout the week.

  2. Smoothies – I’m a huge fan of my morning smoothie. See my smoothie recipe below. Mix it up, play with the ingredients; there are a hundred ways of making a smoothie.

  3. Breakfast sausage, mixed veggies, spinach, avocado – think protein, vegetables, healthy fats.

  4. Leftovers – Yes, this is new to your approach to breakfast, but eating those healthy leftovers, provides a good breakfast!

  5. Chia seed and protein porridge (recipe below). Make ahead of time, put in little mason jars, and grab and go.

  6. Banana Pancakes (recipe below). Don’t want to give up your pancakes? This recipe will please your taste buds, and you will not miss the boxed, highly processed pancakes.

Seed Porridge with Fresh Berries

Serves 1


  • 2 TB unsweetened coconut flakes

  • 1 TB raw pumpkin seeds

  • 2 tsp chia seeds

  • 1 TB Cacao Powder

  • 1 TB raw flax seeds

  • ½ C fresh strawberries, raspberries or blueberries

  • 2-4 TB non-dairy (coconut, almond, hemp, etc.) milk


  1. Grind the first 3 ingredients together and cover with 4-6 oz hot water.

  2. Allow to sit for 5-10 minutes or until chia seeds have gelled to create a porridge. Grind flax seeds separately, and then add to porridge with milk and fruit.

Strawberry Banana Smoothie

Serves 1


  • 1 small banana

  • 2 TB chia seeds

  • 2 TB nut butter

  • ½ C frozen organic strawberries

  • 8 ounces coconut, almond, or hemp milk, or water

  • 1 small handful fresh spinach or kale


  1. Place all ingredients in a high-speed blender. Start blender on low, and increase speed to combine fully.

  2. If you don’t have a high-speed blender, start by blending the fruit, chia seeds, nut butter and liquid together until smooth, then add the greens and blend again.

Protein Pancakes

Serves 1


  • 2 medium ripe banana

  • 2 eggs slightly beaten

  • 2 TB almond butter

  • 1 tsp vanilla

  • ¼ cup coconut flour

  • Coconut oil for cooking


  1. Using a fork, mash banana in a medium size bowl, then add egg, almond butter, vanilla, coconut flour and stir until combined.

  2. Heat a medium skillet-over medium high heat. When warm, add coconut oil and swirl to coat skillet. When oil has melted, scoop some of the pancake mix into the pan and cook until set and browned on one side, then flip, and cook until browned on the other side, then remove from pan.

  3. Serve with a little real maple syrup or fresh fruit.

Want more of these great recipe ideas? You can find them in my book, Take Command of Your Total Health, available on Amazon.

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