Breakfasts of Champions

And we are not talking about coffee and cigarettes, folks! Not on this blog, anyway.

Did you know that getting some protein at each meal can help with blood sugar management, metabolism and weight loss? Protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. People with diabetes or pre-diabetes are encouraged to start the day with some protein to reduce blood sugar and lose weight.


What better place to start than when you "break the fast" each morning?

Breakfast Food #1: Eggs*

My personal favorite! Yes, eggs are the “quintessential” breakfast food. And for good reason. Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope, the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

*No, I'm not talking about processed egg whites in a carton. I mean actual whole “eggs”. Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.


Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.


Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.


Breakfast Food #3: Vegetables


Yes, you already know you really should get protein at every meal including breakfast; but this also applies to vegetables. Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!


And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to, but you can! You wouldn't be breaking any “official breakfast rules" .


Recipe: Veggie Omelet

Serves 1

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

dash salt, pepper and/or turmeric


Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.


Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato.




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