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Choosing the wrong cereal for breakfast is like drunk dialing an ex. At first you’ll feel empowered, which will last for about thirty minutes, but then you quickly realize it was a big mistake. Breakfast really is the most important meal of your day and should be consumed within the first hour of waking up. Not only does it set the tone for the rest of the day, studies have shown that consuming breakfast can help with weight loss and maintenance of a healthy body weight. Breakfast kick-starts your metabolism by replenishing your supply of glucose (a simple sugar that your body uses as its’ primary energy source) after an ‘overnight fast.’ Not a big breakfast eater? Split your meal into two parts and have something lighter closer to waking up, and consume the other half of your breakfast about an hour to hour and half later.

Readers beware: not all breakfast cereals are created the same. When looking for a ‘healthy’ cereal look for the following information in the ingredient list and the nutrition facts table: a whole grain (e.g. whole oat, whole grain whole wheat) as the first ingredient, 4g of fibre per serving, no added sugar, lower fat (i.e. <3g of fat or no added fat per serving) and <360mg of sodium per serving. To sweeten the cereal, add fresh or frozen fruits, vanilla or cinnamon and add your own healthy fat (e.g. unsalted almonds or walnuts). Always pay close attention to the serving size – one cup of bran cereal or oatmeal will offer different amounts of nutrients than one cup of puffed rice cereal. Not sure what constitutes a serving, or if you are eating enough servings sizes of all the food groups? Connect with me. Let’s talk servings.


Overnight Oats (Grab and Go Breakfast)

Makes 1 serving


1/2c Greek yogurt, reduced fat

1/3c quick oats

1 tbsp chia seeds

1/2c berries (fresh or frozen)

1 tbsp smooth peanut butter, reduced fat

In a mason jar, or small container, mix the Greek yogurt, quick oats and chia seeds. Cover and refrigerate overnight. Add berries and peanut butter in the morning and enjoy! Want to save time? Make 5 jars on Sunday night and your breakfast is ready to go for the work week!

Nutrition Facts (per serving):

Energy: 375kcal Protein: 18g Fat: 13g Carbohydrate: 49g Fibre: 10g

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