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Common breakfast mistakes (and how to fix them)

September 13th, 2018 | no comments



Growing up, breakfast in my house consisted of cereal with milk, maple-flavored Cream of Wheat, or toasted Wonder Bread (yikes!) with grape jam and a glass of juice. It’s no wonder my energy level took a major nosedive by 9:00 a.m. 

Here’s what was going on in my body after eating such a highly-refined carbohydrate breakfast:

Melanie ate breakfast → Her body digested the food, breaking down the carbohydrates into glucose (sugar) → Her blood sugar spiked → In an effort to lower her blood sugar levels, Melanie’s pancreas pumped out a rush of insulin to clean up the glucose and store it in her body cells → Her blood sugar dropped rapidly, along with her energy level → Her hunger level quickly returned → She craved (and ate) more highly refined carbohydrates → The cycle repeated itself.

If you typically eat a highly-refined carbohydrate breakfast, I’m afraid you’re leaving a ton of energy on the table. I should also mention that because insulin is a fat-storage hormone, your high-carb breakfast is likely causing you to store body fat! 

Sometimes you just don’t know how good you could be feeling. How could you? As human beings, we grow accustomed to feeling a certain way (tired, achy, inflamed, etc.) and then convince ourselves that this is the best life has to offer. I think that’s plain nonsense. We can all feel the effects of healthier food choices.

So what’s the answer? Rethink and reduce the source of your breakfast carbs and then add in some healthy protein and healthy fat!  

See if you are making any of these common energy-zapping breakfast mistakes. If so, try the “fix” and see how much better you feel.  


Toasted white/wheat bread or bagel with jam or cream cheese EZEKIEL SPROUTED BREAD with fresh ground almond/peanut butter or mashed avocado
Cereal with milk COOKED QUINOA topped with fresh berries, a handful of nuts/seeds, a drizzle of raw honey or pure maple syrup, and a splash of unsweetened non-dairy milk
Yogurt parfait with sweetened yogurt, fruit and granola SIGGI’S PLAIN ICELANDIC YOGURT (full-fat!) topped with fresh berries, pumpkin seeds, and a drizzle of raw honey or pure maple syrup
Blueberry Muffin BANANA WALNUT BREAKFAST MUFFIN paired with a hard-boiled EGG and a mug of GOLDEN MILK

Store-bought smoothie
(Note: many have between 50-130 grams of sugar. Yikes!)   

Follow THESE INSTRUCTIONS for making your own breakfast shake! Recipe included.
Not eating breakfast!

Note: I’m not talking about a planned intermittent fast here. I mean you’ve convinced yourself you are “too busy” to eat breakfast (PS: no you’re not!)

Grab an ORGANIC APPLE, pair it with a tablespoon or two of fresh-ground NUT OR SEED BUTTER (almond, cashew, sunflower, pecan, or peanut butter), and serve it with a hard-boiled EGG.


Mel’s weekly food pick:

All nuts offer health benefits, but walnuts are the crème de la crème!

They are a good source of plant-based omega-3 fatty acids, powerful antioxidants, fiber, and magnesium. Because of their unique nutrient-profile, they aid in maintaining a healthy heart and sharp brain, normal blood sugar, and healthy body weight. 

Another juicy nugget about this amazing nut…they just happen to improve sperm quality too (just in case you’re interested).  

Here are 10 easy ways to fit more walnuts into your daily routine:

  1. Stir a small handful into cooked quinoa and enjoy for breakfast (see above)
  2. Blend a handful into your smoothie
  3. Mix into plain yogurt and top with berries (see above)
  4. Eat a handful for a snack
  5. Toast and mix into vegetable dishes
  6. Toast and toss on salads
  7. Make Walnut Taco “Meat”and enjoy in place of ground beef on Taco Tuesdays!
  8. Add a handful to your popcorn 
  9. Bread your fish or chicken with finely chopped walnuts. See this recipe for Walnut Crusted Lemon Chicken Piccata
  10. Incorporate into homemade muffins— try this week’s recipe pick for flourless Banana Walnut Breakfast Muffins
Mel’s weekly recipe pick:
Banana Walnut Breakfast Muffins (flourless)

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