Psychology Today

From Cowgirl to Crusader

Have you heard the song “Summertime and the Livin’ is Easy?” It’s one of my favorites and fits with my thoughts for the day about what to eat for breakfast in the summer.

Clients say these things to me:

“Alice, is breakfast really important? If so, what’s a good, quick breakfast I don’t have to cook?”

“I’m always hungry if I eat breakfast in the morning, so I don’t eat. But I’m starving by the afternoon, then binge on everything in sight. Any suggestions?”

YES! Breakfast is very important. It “breaks the fast” from the night before.
It puts fuel into your body’s fuel tank so you can move with energy, think with clarity and have stable moods. Who wants to be run-down, have foggy thinking or be irritable? No need!

Those who aren’t hungry in the morning often eat too much too late at night, or have night eating (a story for another time). Try to finish eating at least eight to 10 hours before you get up in the morning, then you’ll probably be hungry without starving. Then it’s best to know what you plan to eat for breakfast. A PLAN is essential for eating success.

A basic component of a good breakfast is one that includes 3 things: 1.) A balance of protein (eggs, deli turkey, whey protein powder, etc), carbohydrate (fresh fruit, whole grain, fat-free milk), and a little fat to keep you from getting too hungry too fast later (a few nuts, avocado slice, spoonful of almond butter, for example).

So here’s my yummy summer breakfast (see my photos on Facebook:

1. In a big bowl add 1/2 cup Silk Coconut Milk and blend in with a spoon 1 scoop (10 grams) of BioChem whey protein powder until smooth.
2. Add one cup of fresh blueberries (fiber, healthy fruit carbohydrate and
3. Top with 1/4 cup Back to Nature Granola with Chocolate from Whole Foods (whole grain oats and antioxidant chocolate with delicious flavor).
4. Sprinkle on about 1-2 Tbsp pecan pieces (a healthy fat).
5. Enjoy in YOUR garden, balcony or favorite outdoor place. Simple, easy and no cooking required!

The advantage of taking a few minutes to slowly chew and savor your breakfast and the sunshine, is that you’ll be better grounded and nourished to meet the demands of a busy, active day. You’ll be in better control of your eating.

This is one of my favorite summertime meals. Sometimes I’ll substitute fresh blackberries (the highest fiber fruit) or raspberries. So DO eat a good breakfast every day to get started on the right foot!

When you get hungry again in three to four hours, that’s a sign that you have a healthy appetite, that you’re burning calories, increasing your metabolism and get to eat again.

Be sure to be prepared with a mid-morning snack or lunch, such as 1-2 ounces of deli turkey on two slices of gluten-free bread (small size), or a corn tortilla, Miracle Whip light, a slice of butter lettuce, a few cherry tomatoes and perhaps a juice black plum, orange or kiwi fruit. Think COLOR.

At any rate, having a good BREAKFAST will help start your day with love and energy. You deserve to take a few minutes for yourself!

For more tips and savvy skills to enhance your relationship with food go to: Success Store and get the book by the same name.


Welcome to our new community here at Eat Up The Good Life! My new book has just been published in late September and I’m super excited! Next I’m writing an Action Guide and CD set. So I would really appreciate your feedback. What are you interested in? Stress management, healthy food prep, life balance, meal planning, relationship with food, others, body image? Whatever it might be, this is the place to share. Glad that you are here! Alice