Up And At Em – It Is Breakfast Time…

Is breakfast important?

Yes, breakfast is important. In fact it is the most important meal of you day. As you sleep at night, your body is in a fasting state taking in nutrition. Depending on how long you sleep, and when you would normally take in your first meal, you could be in a fasting state from 6-12 hours. For example if you normally got to bed at 11 at night, get up in the morning and head to work, your first meal may be coffee break or lunch the next day. That is far too long without food.

If you think of a furnace requiring fuel or wood to burn, your metabolism is no different. Without fuel a furnace will not operate. The same holds true for your metabolism. Without food or fuel, your metabolism will not burn. The best way to kickstart a slow metabolism is by feeding it.

So, now the question – what does constitute a good breakfast. What should I eat? Well, this is a good time to clear your mind of the old standard breakfast. There is no rule that says breakfast has to contain eggs or cereal. In fact, breakfast does not need to be much different that any of your other meals throughout the day. You need to change your way of looking at breakfast. Meats such as turkey sausage, turkey bacon as well as vegetables such as spinach, broccoli or cauliflower can also be used as a kick start for the furnace.

Breakfast needs to contain three vital ingredients – protein, carbohydrates and good fats. It is your choice, as long as it is a healthy choice, what you prepare for breakfast.

If weight loss or weight control is your objective, then it is imperative that you keep your furnace or metabolism burning. The best way to stall your weight loss efforts is to skip meals and the best way to halt any weight loss is to not eat breakfast. This most important meal does not have to be a large meal as I realize that some people do not have an appetite first thing. A couple of suggestions for breakfast would be:

Smoothie or Shake: Mix 1-2 scoops protein powder with 8 -12 oz skim milk or water. Add fresh or frozen berries (strawberries, raspberries, blueberries). Add 2 tbsp flax seeds, ice and put all ingredients in a blender. Blend until smooth..

~The Anytime Smoothie~


Smoothies are something that we’ve all tinkered with…Here’s my favorite combination which is easily prepared in the morning. Simply throw in your favorite combinations & always feel free to experiment with something a little exotic… This smoothie features “mint”. A handful of Fresh Strawberries, 1 Kiwi, 1 Banana, 4 Mint Leaves, 1/3 cup of Plain Yogurt, 1 Tbs. of Essential Oil & a scoop of Protein Powder. This essentially creates an “on the go” well balanced pick me up, for breakfast, or even a pre-lunch snack, keeping your energy levels & metabolic rate regulated

Other great breakfast suggestions:

1) Omelet – Beat together 1 whole egg plus 3 egg whites (or 1/2 cup egg white from carton). Cook the egg mixture in a skillet. Add handful of fresh spinach or bout 1/3 cup frozen spinach, chopped onion and 1 slice fat free cheese.
2) 1 chicken sausage, 1 cup cooked broccoli, 2 tsp extra virgin olive oil
3) Hard boiled egg and yogurt mixed with real fruit
4) 2 eggs, 1 cup steamed cauliflower, 2 tsp flaxseed oil over the cauliflower

Another great meal you can use for breakfast (remember – think outside the box) is recipe from Todd:

Zucchini Pasta with Homemade Orange Pepper Tomato Sauce

Pasta salad

Orange Pepper Tomato Sauce:
In a food processor combine, 4 Tomatoes, 2-3 cloves of Garlic, Half of an Orange Pepper, 6 or more prepared Sun dried Tomatoes, a healthy handful of Fresh Basil Leaves, a large pinch of Fresh Thyme, 3 table spoons of Extra Virgin Olive Oil, Fresh Cracked Pepper. Finally, mix until desired texture. After you have the texture you like, stir in a can of well-rinsed & drained Chick Peas before adding on top of your Zucchini Pasta. This Pasta Sauce can be served hot or right from the mixer?!

Zucchini pasta:
Simply, decide how many are eating & use Zucchini in place of pasta. Cut into pasta-ish strips, lightly sauté in a little Olive Oil, until desired texture 2-4 minutes “andante”. Garnish with a Tomato, Avocado, a few mint or Basil leaves; perhaps Fennel. Drizzle some Olive Oil.

Another great resource is a excellent little cookbook put out by Prograde Nutrition. It is a great breakfast section with lots of healthy, low calories recipes for breakfast. You can pick up your copy at:

There we have it. Now we know we all need to be eating a healthy breakfast. Let’s get that furnace charged up and ready to burn. Enjoy!

Till next time,
“Monitoring, Mentoring, Motivation

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    Kevin - Prograde Nutrition

    Oh wow… that Zucchini Pasta meal looks awesome! I’m gonna have to try that one out. Yum



      It does look awesome! Give it a try and let me know!


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