Go ahead, break–that–fast! Breakfast is an essential part of a successful day that gives you the ability to nourish your brain and body. When you wake up in the morning, your blood sugar may be low because you haven’t eaten since the night before. So when you do eat, it’s important that your morning meal has protein, fat, complex carbs and fiber. This will set you up for a day full of energy and success, and give you the opportunity to fuel your tank after a night of rest.


Some of the benefits of eating this “meal of Kings (or Queens)” are:

  1. Healthy body weight: Skipping breakfast makes it more likely for a person to crave snack foods later in the day and eat a disproportionately large supper.
  2. Better food choices: Breakfast is a good opportunity to take in important nutrients such as calcium, potassium and fiber. It also sets a good nutritional tone for the rest of the day. Skipping it will cause you to crave more sweets, soft drinks, as well as eat fewer vegetables and fruit.
  3. Happier disposition: Breakfast-skippers tend to be grumpier due to the extreme fluctuations in blood glucose levels. Skipping breakfast often makes a person feel tired, which affects one’s mood.
  4. Healthier all around: Eating breakfast reduces likelihood of Type 2 diabetes and cardiovascular disease, according to Dr. Mark Pereira of Harvard Medical School.  A study in the Journal of Clinical Nutrition showed that people who eat breakfast also have better cholesterol levels and aren’t as sensitive to insulin.

It is important to find a breakfast that satiates you. This can mean sticking with the traditional whole-grains-and-dairy recommendation, ‘Paleo’ with high-fat nuts, eggs, fruit, and meat to avoid the insulin spike that comes from eating bread, or you could chow down on a small portion of rice noodles with fried eggs and kimchi. Either way, make sure it is part of your daily routine.

Here is a simple warming, rich winter breakfast recipe that will leave you feeling full, awake and ready to conquer the world:

Superhero Sweet Potato Breakfast

Prep time: 25 minutes
Cooking time: 25 minutes
Yield: 2 servings


  • 1 1/2 tsp extra-virgin olive oil (or oil of choice)
  • 2 garlic cloves, crushed
  • 1 large sweet potato, chopped
  • 1 cup peppers and onions, chopped
  • 1 tomato, finely chopped
  • 2 organic chicken sausages or 3-4 oz extra-firm tofu, chopped
  • 1 large handful fresh organic spinach
  • Himalayan sea salt and freshly ground pepper, to taste

In a skillet, sauté oil and garlic over medium heat for 1 minute. Add in chopped sweet potato and stir. After 4-5 minutes, add in peppers, onion, and tomato. Let sauté for about 5 minutes, stirring occasionally. Mix in chopped sausage or tofu, let cook for 5-7 minutes, stirring often. Mix in fresh spinach, and cook for 2-3 minutes, or until sautéed. Season with Himalayan sea salt and freshly ground pepper to taste. Remove skillet from heat and serve hot.


Adapted from: http://www.huffingtonpost.com/2012/10/16/health-benefits-breakfast_n_1968248.html

By: Katherine