There is so much information today, which is both a blessing and a source of frustration.  When searching for answers to change our symptoms, it is easy to get caught up in the excitement of a supplement, a particular food, an exercise move….and more.  It’s overwhelming!  

What can we do to get out of this mix of hope and stress?  Just start with one step, and do this consistently for at least 2 weeks.  If you find your health is changing for the better, stick with this new change until it becomes a habit.  Research varies on how long it takes to create a habit, but I’ve found for my patients it takes at least 60-90 days.  

Today’s one step: CHANGE YOUR BREAKFAST.

The blood sugar “roller coaster” is responsible for so many symptoms – fatigue, pain, decreased memory, weight gain, etc.  So many Americans are starting their day off with a “healthy” breakfast that is full of sugar – yogurt, oatmeal, and coffee drinks to name a few.  

What do I recommend?  Focus on eating more healthy fat (yes, fat is good for you!), fiber, and protein.  Here are 3 breakfast options:

1. “Bulletproof” Coffee with collagen protein.  My recipe?  12 oz of (single-origin fair trade organic) coffee, 1 tablespoon coconut oil, 1/2 – 1 tablespoon grass-fed butter, 1 scoop Vital Proteins collagen powder, and a dash of monk fruit extract or stevia for sweetness.  
2. Sausage or turkey bacon, avocado, and greens.  My recipe?  Two Applegate patties cooked in 1/2 tablespoon avocado oil, add 1-2 cups of greens after flipping the patties and stir the greens until they’ve wilted.  Remove from heat, top with 1/2 chopped avocado.
3. Protein and fat-filled smoothie.  My recipe?  It’s always a version of Dr. Kelly Brogan’s smoothie.  I use very little fruit (due to the effect it has on blood sugar).  Yes, it’s a little unusual because of the egg yolks (full of lecithin that supports our mitochondria, cell membranes to ward off aging, and more!), but it tastes kind of like chocolate milk…