April 2014 Newsletter: I Should Have Listened to my Mom

You are running late. You have back-to-back meetings all morning long and don't have time to stop and think of food. You just grab something on the way out the door. You make it through the first hour-long meeting, then feel that energy slump and lack of focus. You hit a wall.

What did you have for breakfast? A cup of coffee or tea with sugar and milk, gulped down on the go? A toast with some sweetened jam and margarine? A cup of sugary yogurt and a muffin?

Your body deserves a better nutrient-boost than that, and so do you!

I hate to say, “I told you so,” so I’ll turn to Mom, who has said countless times: “Breakfast is the most important meal of the day.” When you eat a good breakfast, your day goes smoothly. No growling stomachs, no low blood-sugar shakiness, no wandering attention to keep you from nailing those big goals you’ve set for yourself.

What Breakfast is Right for You?

One of the best – and most fun – ways to find out which foods serve you most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt two hours later.


Day One: Scrambled egg or a tofu scramble (just substitute egg with tofu) with a side of whole grain bread or on a bed of quinoa, kasha, millet or another grain (which can be made the night before).

Day Two: A quarter cup cooked, hearty, high-protein grain, like kasha or quinoa, with 10-15 almonds or 15-20 peanuts (unsalted), raw honey, ½ tsp cinnamon, a pinch of nutmeg powder, and crushed seeds from 1 cardamom pod. Make the grain the night before to save time, reheat next morning with 3-4 Tbsp water or milk – simmer for 2-3 mins with all the ingredients.

Day Three: Oats or cracked wheat porridge with nuts, seeds, fresh fruit, or a small handful of dried raisins, cranberries, or 2-3 figs (unsweetened).

Day Four: Fresh vegetables, like cucumber, carrots, or celery, with a small bowl of bean spread, which can be made the night before.

Day Five: High-fiber muffin, such as bran, banana, or walnut-carrot, and green tea.

Day Six: Fresh fruit with unsweetened yogurt (dairy or non-dairy).

Day Seven: 2 Tbsp peanut butter with an apple or a cup of some other fruit of your choice.

Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding more of the foods that made you feel great to your daily breakfast!

Get even healthier! Would you like to learn how to choose the best breakfasts for you? (And the best lunches, dinners, and snacks?) Are you curious about how health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about.