Morning nourishment

I am a breakfast person.

I want food in the morning to get me set up for the day. Many skip or skimp on breakfast for a variety of reasons. Some are not hungry, some don’t have time, some follow some diet suggesting to only have fruit and others since cannot figure out what works. No wonder we are confused. There are even studies that show confusing information about what to do and how to take care of ourselves. Some show that it is better for weight loss to eat breakfast, some that it is better not to.

So what works?

We need to each figure how what and how much we need in the morning, however if we listen to the body and how we function everyday we can start with WHY we eat breakfast.

Breakfast is breaking the fast of not eating all night. I always suggest to give the body 12 hours of fasting between dinner and breakfast. However, our stomach energy, according to chinese medicine, is strongest in the morning, which is always when we need to balance the blood-sugar to take us through the first half of the day. Not only logic, but also experience, then tells us that breakfast is important (the WHY), and we can then check in with our individual needs and digestive system to figure out WHAT works. The idea is to give us sustainable energy to function, not only physically, but also mentally and emotionally. And food gives us that.

What we need:

For energy, that includes our muscles and brain, we need carbs. But good carbs, which means whole and complex carbohydrates that are high in fiber, so they are slowly digested, absorbed and released into the bloodstream. And to feel full and satisfied for longer, we need not just the fiber in the complex carbs, but also fat and protein. In my book, EAT TO FEEL FULL and nourish yourself for good, I talk about how we can shift our food choices to not only feel more satiated from our food, but also support our body in a way that creates a balanced and powerful sense of being alert, available and ready in our bodies for the day at work.

We need our bodies as much as they need us.

Everyday we use (and abuse) our bodies to get us around. Well the best way to pay back the favor is to feed it. And feed it with good quality food.

“To thrive we need to be nourished.”

Winter oatmeal:

I usually suggest checking in with your digestive system before mixing fruit and grain, however if you cook the fruit in with the grain you will probably find that it is much easier for your digestive system to feel nourished than using fresh fruit, which can cause bloating and discomfort. The thing is, if you don’t digest your food well, you will also feel more tired, perhaps more moody, and you will be hungry sooner than if you find the right combination for you. In my online Path for Life health program I teach you how to learn what works for you and why.


Whole rolled oats; 1/2 cup per portion. Make 1 cup of oatmeal. You can of course make less. Anything from 1/3 to 1/2 cup tends to work for most people.

1/2 cup oats needs 1 1/4 cup of water.

2-3 thin slices of fresh ginger, chopped.

Pinch of salt

Add dried fruit like prunes, tart cherries, or fresh cranberries to get the holiday taste, but you can also use apricots or any other dried fruit that you like.

If you want to use fresh fruit try 1/4 apple or 1/4 banana.

Bring to a boil without the lid, then lower to a simmer for 2-3 minutes while stirring. Then turn off the heat and leave while you make your tea, set the table or go put on your clothes.

Add nuts and seeds and perhaps even a tablespoon of pure maple syrup to enjoy.

Chew well, breathe and think about making it a good nourished day. You can even set your intention for the day while eating your breakfast. A good start is more nourishing and might just give you a better day overall. At least starting it with a good breakfast will certainly help you perform better, be more present, and struggle less with the distractions of low blood sugar, cravings and bad mood later on in the day.