Breakfast, Healthy Living, longevity, Weightloss

Energizing Morning Routines Part 1 – Breakfast.

Chia Pudding - Photo by Priyanka Sing on Unsplash

Do you have a Morning Routine? Are you a breakfast person? Or do you run or meditate first thing in the morning? As for me – I am usually a brunch or early lunch kind of person. And forget about the meditation, I wake up like a drill sergeant in the morning getting the kids ready for school. I am sure if I can wake up before them, I might be able to make time for morning meditation, but for now, I am going to be content with my night owl routines.

What is your morning routine?

Even if you do not have a morning routine, here is one thing that you can always try to do to make your day infinitely better every day. I learned this habit called the Maui habit in BJ Fogg’s book Tiny Habits. This is how it goes – After I put my feet on the ground in the morning, I will say, “Today is going to be a great day.” And then do a fist bump. (or any celebratory gesture will do). Try the Maui habit and change your day.

Is breakfast indeed the most important meal of the day?

Yes and No.

If you are naturally a brunch kind of person it is perfect because it allows you to incorporate some kind of Intermittent fasting and even better if you eat early dinner.

And if you are indeed an early riser and a breakfast person, Good for you! Breakfast is an important way to start the day, especially for kids, so they are not cranky and are able to focus at school. And for adults too, because when you are unprepared and have not developed good eating habits yet, Skipping breakfast can lead to erratic eating patterns throughout the day and perhaps indulgence in more junk food.

What is a good balanced breakfast?

A balanced breakfast of protein, good whole grain carbs, and fiber, in general, is beneficial for you. It also revs up your metabolism and wakes up your brain.

Sadly Coffee and Donut (Or bagel, muffin) Or even Standard milk and cereal does not fit the description of a balanced breakfast.

A balanced breakfast includes Green and Yellow Light foods with the right mix of complex carbohydrates and proteins to both stimulate and relax the brain for optimal performance. I talk more about Traffic Light Eating here – Did you know what Traffic Light Eating is all about?

Protein perks up the brain and, because the body takes longer to digest protein than carbs, it helps you stay comfortably full for a longer period. A high-fiber breakfast of slow-release carbs prevents midmorning crashes and sugar cravings. 

How to chose a breakfast cereal?

If cereal is the breakfast of choice for you, a quick read of the nutrition label should tell you if your cereal is indeed “healthy” as the packaging promises. Flip to the side or back of the cereal box and read the Ingredients and Nutrition label. You have to look for the following:

  • Cereal made from whole grains, not just corn or enriched wheat
  • At least 3 grams of protein per serving
  • Less than 6 grams of sugar per serving
  • At least 3 grams of fiber per serving
  • No hydrogenated oils, artificial preservatives, artificial colors, or high fructose corn syrup, really nothing artificial added to it.

Here are some healthy breakfast recipes, posted earlier in this blog. Pick whichever you like. Breakfast Recipes


One of the bread I love to eat is found in the frozen section of grocery stores. It’s called Ezekiel bread. Its whole grain, unprocessed, higher protein content. And does not spoil as long as you have it stored away in the freezer. There are so many things you could do with an Ezekiel bread toast. Top it with eggs, avocado, tomato, other vegetables, or even fruits. All of it works. Here is one way to eat it Fried Egg And Ezekiel Bread Toast.


Here is another genius idea from my long time friend Shashi.

Want to fancy up the Old Fashioned  Quaker Oats and make it a perfectly balanced breakfast with minimal effort?

Here are some ideas to add Proteins, DHA and lot of other micronutrients from the fruits to your morning Oatmeal.

Cool the oats with one of the Chia, Flax, Hemp or Sesame Seeds. And Top with any choice of below:

  • Pumpkin Seeds
  • Sunflower Seeds
  • Walnuts
  • Add another layer of freshly cut seasonal fruits. (Did I tell you to stock up that Superfridge yesterday?)

Thank you Shashi. These are some great ideas that I had forgotten myself.


Dont forget the good old smoothies? This is a slightly complex recipe, and really every fruit, vegetable and spice goes in a smoothie. Enjoy this one from my refrigerator.


What do snowmen eat for breakfast?

Ice Crispies



Comment below and let me know – What are you eating for breakfast tomorrow?


Jerry Seinfeld Experiment: Don’t break the chain. Post #64.

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