Do you love your breakfast?  Or are you intermittent fasting but not sure what to break your fast with?
​I always say, it doesn’t matter what time your first meal of the day is, but it does matter what the first meal of the day is! I encourage my patients to start the day with anywhere from 12-25 grams of protein at their first meal. This might seem like a lot especially if you are used to having a bagel or a bowl of cereal. Having protein at the first meal balances your blood sugar, improves metabolism, and typically leads to an improvement of overall energy for the day. Protein helps you feel fuller longer and uses up calories to absorb and metabolize it.  Below are some ideas on how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new go-to “breakfasts”.
 
Protein Rich Food #1: Eggs – 2 Eggs = ~ 12g
 
Yes, eggs are the “quintessential” breakfast food.  And for good reason! Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats. 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. One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.
 
Protein Rich Food #2: Nuts and/or Seeds
 
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fibre.  Nuts and/or seeds would make a great contribution to breakfast. Don't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food.
Hempseed's are a great option as they contain approximately 11g in just three tablespoons so are easily added to a smoothie, cereal, salads, or to top nut-butter toast. 
 
Protein Rich Foods #3: Greek Yogurt (plain), Cottage Cheese, or Tofu
 
While dairy and soy are not always tolerated by everyone, per serving they contain very high amounts of protein and can be a great choice for those that can safely digest them. It is easy to add fruit, nuts/seeds, or even vegetables to make a balanced meal while on the go. On top of the protein content, you will also get a great amount of calcium and other important minerals.
 
Recipe: Veggie Omelet 
Serves 1
Protein 12-18g (depending on veggies)

• 1 teaspoon coconut oil
•  2 eggs (or sub tofu if tolerate)
• ¼ cup veggies (grated zucchini, mushrooms, broccoli, 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 (or tofu) 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.
Serve & Enjoy!
 
Over Night Oats
 Serves: 1-3 
​Protein: 12-30g (if add whey protein powder)
Download the recipe here:

I have always loved formulas that include burdock root (Arctium lappa) due to it's wonderful properties. So when I saw the root at the local grocery store I had to try it out. There are a surprising number ways to enjoy this nutritious root. I simply chopped the root into circles, coated in sesame oil, baked for 10 minutes, then sprinkled with sesame seeds and a pinch of sea salt. It has a mildly nutty flavour which would satisfy a chip craving in a heart beat! Other ways to enjoy include: as a tea (boil for 10 minutes), adding to bone broth recipe, or sautéed in a stir-fry.   
Burdock is great for inflammatory skin conditions such as acne and eczema. It has a mildly bitter flavour that helps stimulates bile production and liver detoxification. It has been shown to increase white blood cells improving the immune system. It is best to avoid during pregnancy as it may have mild stimulatory effects on the uterus. 
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I love fall. Getting back to a routine, better eating habits, and SOUP! I should add that my husband would also say, football season.... But it can also be the time of year where our immune systems start to take a bit of a hit. One of my favourite recommendations for families is to make bone broth. It is a rich source of nutrients containing protein, collagen, and minerals, especially calcium.  It’s easy for our body to digest, tastes delicious and fills a home with an aroma of goodness while cooking. Bone broth is restorative to our body,  energy, and immune system all year round. 

                                                                            















​                                                                                     BASIC BROTH RECIPE
 

1. Bones -  poultry, fish, shellfish, beef or lamb

• Cooked bones from a previous meal, with or without skin or meat
• Raw bones, with or without skin and meat 
• Use a whole carcass or just parts

      2.    Water - filtered               

• Enough to just cover the bones or 2 cups water per 1 pound bones

     3.  Vinegar -  preferably apple cider vinegar      

• A splash (1-2 tablespoons), or substitute lemon juice for vinegar
• helps to pull out the important nutrients

    4.  Vegetables – skins, ends and tops or entire vegetable

• Traditional choices include celery, carrots, and onions but any will do, a great way to use up older veggies 

     5. Spices & Herbs

• Consider garlic, turmeric, astragalus root, reishi mushrooms, ginger, parsley, chili flakes

Combine bones, water and vinegar in a pot, bring to a boil, remove any scum that has risen to the top and reduce heat.  Simmer 6-48 hrs for chicken, 12 –72 hrs for beef, the longer the better (24 hrs is best). To reduce cooking time, you may break or cut bones into small pieces first.  Once simmered, strain through a colander into a soup pot and discard the bones [don't forget to put the pot under the colander! This is from experience :( ] .  If uncooked meat was used to start with, you may reserve the meat for soup or salads.  Cold broth will gel when sufficient gelatin is present which is also healthy to consume in broth.  Broth may be frozen for months, or kept in the refrigerator for about 5 days.

                                                                                       WAYS TO ENJOY
 
Soup -  Make soup by adding vegetables, beans, grains or meat to broth.  Briefly cook vegetables and meat before adding broth and grains or previously soaked beans and simmer till all is cooked through (time will vary with ingredients).  Season with salt and pepper and more spices.
 
Cooking Liquid -  Use broth in place of water to steam veggies or cook rice, beans or other grains.  Place steamer basket of veggies over broth or add grains or beans directly to it in proper ratio.  Simmer for instructed time.  You may thicken veggie steaming-broth, as below, to use as gravy.  
 
Tea -  Don’t forget you can just add salt and sip broth like tea. This is especially nice in the winter months or if you’re feeling sick. Try it in a thermos and sip throughout the day. Of course, the most traditional use for seasoned broth is as a first course, to enhance the digestion of any meal to come. 

This tea recipe can be a life saver in the cold & flu season. It's safe for children and is soothing on sore throats.  
Recipe:

• 1 part Echinacea
• 1 part Elderberry
• ½ part thyme and lemongrass
• Ginger to taste (approx. 0.5-1 inch per cup)

Use one heaping teaspoon of dried herb for every one cup of boiling water, half teaspoon per cup for children under 12 years old. Steep water and herbs for approximately 10 minutes; may need to add ice cubes for children to cool liquid enough to drink. Consume one cup three times a day.