Breakfast IS Best

January 13, 2017
Lyndall McAlpine

In most cases, and most people a good breakfast is vital to setting you up for the rest of the day. Eating within 1 hour of waking helps get your day off to a good start. It helps to jumpstart your digestive system, balance your hormones and stabilise blood sugar levels creating less sugar/carb cravings and more sustained energy throughout the day.

I know for some people skipping breakfast seems a logical way of saving calories for later in the day (and therefore losing weight) but many studies show just the opposite.

When we sleep, our digestive system and metabolism slows down, hormones such as insulin (fat storage hormone), cortisol (stress hormone), serotonin (happy hormone) and melatonin (regulates sleep) cycles change.

The word ‘Breakfast” is derived from “breaking the fast” and upon waking from that fast our body is crying out for nutrients. If it is not reassured it’s not in a famine state the body goes into survival mode, slowing its metabolism and storing any food eaten as fat until it is convinced the famine is over.

If we do not fuel our body our blood sugar levels will drop dramatically, and if we fuel our bodies incorrectly our blood sugar levels will soar, both setting us up for a day of rollercoaster sugar levels and hormones that result in binge eating, uncontrollable cravings and lack of energy (more info on this here).

So to start your day off right always make time for a healthy morning meal.

So what is a good breakfast?

Any old breakfast may be as bad as no breakfast, white bread and jam, packaged cereals, coffee, orange juice, pastry are generally high gi, high calorie, low nutrient, acid forming and fibre devoid meaning they will spike your blood sugar too quickly, create inflammation, clog you up. Not a good way to start your day!

Consuming a healthy breakfast that contains protein (around 10g), fibre, healthy fat (ie avocado, olive oil, coconut oil, flax seed, chia seeds) and complex carbohydrates (not packaged wheat cereals!) will along with providing many nutrients for the body’s cells to function properly, won’t spike your blood sugar and will take longer to digest, therefore providing a slower release of energy and keeping you feeling fuller for longer. As an example, eat an apple and you probably don’t feel full for long. But, eat an apple with some cheese, nut butter or a few nuts and you will feel and stay more satiated.

Here are some of my favourite breakfasts you might like to try:

Banana rolled Oats Bake

I Lovvvvve this! It’s warm and nourishing, just add some warmed berries and organic yoghurt and it is divine!  I even have it when I feel like something with a cuppa


Recipe here


Banana Pancakes – yummmmy!!img_4539

  • 1 banana
  • 1 egg
  • I use a little Usana Fibergy to make it a little thicker
  1. blend together and cook with a little coconut oil or butter
  2. add warm berries or fruit of choice and enjoy!!!

These are so simple to make and again divine with warmed berries and yoghurt. I usually keep the extras for a snack with cuppa later in the day. A nice variation to this is to add chopped apple and cinnamon to the batch, mmmm

Eggs on Toasted Sweet Potatosweet-potato-eggs

While you egg is poaching/boiling peel and slice sweet potato thinly longways and simply pop in the toaster until soft and browned.

This is really a lovely way to go wheat/gluten free – try it!



Vegetable scramble


Chop up your favourite veggies – I usually go for

  • zucchini (or as in the photo here my home grown asparagus)
  • onion,
  • chilli
  1. Sauté until just soft
  2. I then add tomatoes and favourite herb (if with zucchini)
  3. crack an egg in and stir until just cooked

not the most pleasing looking but so quick and easy and tastes yum!


Nutola (grain free muesli/granola)

Just like crunchy muesli but Gluten and grain free. I love it with coconut milk and nectarines when they are in season

Recipe >>here<<


Overnight Oats

There is nothing like a nice warm bowl of oats in the winter but summertime is a great time to try overnight oats.These are also great for “take it with you breakfast”

  1. The basic recipe is to use equal parts organic oats** to nut milk (or milk if you prefer). You can add your favourite spices, vanilla, cacao, coconut, nuts, seeds (add extra liquid for chia and flax seeds) etc.
  2. Mix well and place into an airtight glass container and soak overnight in the fridge.
  3. In the morning just add your favourite fruit, nuts, seeds, coconut etc and enjoy!

Nice combinations are:

  • apples and cinnamon
  • bananas and pecans, walnuts
  • bananas and cacao
  • bananas and nut butter
  • berries and nuts
  • coconut and mango

* Oats are low GI, gluten free*, hgh in fibre and beta-glucan, provide manganese, selenium, phosphorus, magnesium, zinc and various antioxidants. They are a great breakfast food as they will sustain your energy, keep you full longer as well as help to cleanse your digestive system and supporting healthy cholesterol levels

**Please choose “organic oats only” read more here

Basic Chia pudding

  • 1 part chia seeds
  • 2 parts of your favourite nut milk (I particularly like cocnut)
  • 1 tablespoon raw cacao powder or vanilla essence
  • 1 teaspoon of cinnamon optional

Place all ingredients in a sealed jar and stir or shake.  Leave in the fridge overnight.

*Chia pudding is a good alternative to yoghurt . You can make a batch of this and it was stay good in the fridge for up to 3 days. Throw some berries and nuts or nutola on top and take it with you!  Yummm!

Blueberry Chia Seed Breakfast Pudding IMG_3540

  • 2 cups organic blueberries, divided
  • 3⁄4 cup coconut milk (full fat)
  • pinch sea salt
  • 1⁄2 teaspoon real vanilla extract
  • 1⁄2 teaspoon cinnamon
  • 1⁄2 cup chia seeds
  • 1⁄2 cup shredded unsweetened coconut
  • 1⁄4 cup walnuts or pecans, crushed
  1. blend 1 cup blueberries with coconut milk.
  2. Add salt, vanilla, cinnamon and chia seeds to a bowl. Pour in blueberry mixture and stir to combine.
  3. Seal in an airtight container in the fridge for 12 hours or overnight.
  4. When ready, give pudding a stir and ivide into 4 small bowls and top with coconut, nuts and remaining berries.

Quinoa, nuts and seeds breakfast bowl

Serves: 2

  • 1 cup cooked quinoa or brown rice
  • 1 tbsp of chopped almonds
  • 1 tbsp of chopped pecans
  • 1 tbsp sunflower seeds
  • 1 tbsp pumpkin seeds
  • Non-dairy milk of your choice
  • Pinch of cinnamon
  • blueberries, raspberries
  1. mix quinoa and seeds together in bowl
  2. add nut milk and berries


Such a quick and easy way to get your needed protein and good fats to start the day

  • Use your favourite nut milk or milk, or add protein powder to water
  • add your favourite vegies (leafy greens are great) and fruit (don’t go overboard with fruit, just add enough to flavour)
  • add teaspoon coconut oil, nuts, chia seeds or flax seeds for you fat portion (don’t skip this… good fat is your friend!)
  • I add my Usana probiotic powder in to help improve health of the gut bacteria
  • I also add my Usana Fibergy in, this is a great way to get our much needed fibre without even noticing!

Done and dusted! Keeps you going for hours


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2 Comments. Leave new

Pauline Salmon
January 16, 2017 2:12 am

Oh I love slicing the sweet potato I’m going to try that in the morning ?

Lyndall McAlpine
January 18, 2017 1:19 am

How did you go Pauline?