Nutrition

9 Great Ideas for a Filling Breakfast

Getting a good breakfast is so important for our health. In one study, women were divided into two groups. The first group had a large breakfast, a medium lunch, and a small dinner. The second ate a small breakfast, a medium lunch, and a large dinner. 

The big breakfast group had greater reductions in fasting glucose, fasting insulin, and triglycerides. They lost more weight (and inches in the waist) while having lower hunger scores. 

We can benefit from a healthy breakfast, too, but what does that look like, and how do you make it work in practice? When eating a big breakfast, it's best to focus on protein and fat, while keeping carbs to a minimum (if you have any at all). 

Let’s look at some great breakfast options to support stable blood sugar and keep you full till lunch!

Practical Details

Eating too many carbs (and sugar) causes our blood sugar and insulin spike sharply, followed by a sharp drop a few hours later. The brain interprets this as danger - the body is flooded with cortisol, the amygdala is triggered, and you move out of the thinking part of your brain (prefrontal cortex). This results in cravings that are hard to resist.

So, an ideal breakfast will have about 25-30 grams of protein, a serving about the size of the palm of your hand. It will also have one serving of fat about the size of your thumb. If you do want some carbs, feel free to have some berries or non-starchy vegetables.

You can make breakfast ahead of time for the whole week. You could also choose simple recipes to make on the go, especially if you prep the ingredients the night before. Either way, your body will thank you for taking care of it and giving it what it needs to thrive.

Leftovers 

While it may be unconventional, having leftovers is a good way to start the day. It’s easy and fast on a busy morning, and hopefully contains lots of nutrition. Most of the time, doubling a recipe doesn't take that much more effort. It is likely easier than making two different dishes and needing to clean up twice. So, planning to make enough for leftovers can be a great strategy.

Breakfast Cups

Ham and Egg Breakfast Cups are a favorite, simple, delicious breakfast idea that can be made ahead of time. Once you are familiar with this recipe, you can play with it, adding different meats and veggies to your liking. You can even make a few varieties at a time to accommodate family members' tastes or keep yourself from getting bored.  Then, you can get creative with the toppings.

Smoothies

Breakfast Smoothies can be made quickly and easily eaten on the go. They are made from real food ingredients and can be tailored to meet each individual's taste. Smoothies are pretty forgiving, so you don't need to measure every ingredient perfectly. If you don't have a specific ingredient for a recipe, most of the time, substitutions work well. You can add a scoop of protein powder, and it will last you even longer. (Note: I would rather you have whole foods for your protein, but protein powder can be helpful in a pinch.)

Hash

Breakfast Hash recipes are extremely versatile and are easy to modify to anyone's taste. Just cook the starch, add flavor, and top it with an egg for some protein. You can easily use extra toppings like cilantro, avocado, or salsa. (My favorite combo is sweet potato, spinach, onions, and a Granny Smith apple.)  

Yogurt

Full-fat, PLAIN yogurt topped with fruit and nuts is a simple, healthy breakfast if you tolerate dairy well. You might be surprised that it is not that hard to make your own yogurt. If dairy

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The New Food Pyramid

Does the phrase “the food pyramid” remind you of the triangle on the school’s cafeteria wall, the one that encouraged eating a lot of grains while limiting red meat and fats? For many people, it does, but the food pyramid from the 90s was retired nearly fifteen years ago. 

In its place came MyPlate, a simpler visual guide that encouraged filling half your plate with mostly vegetables and some fruit, the other half with mostly grains and some protein, and adding low‑fat dairy on the side.

Now, the USDA is shifting once again, introducing a new food pyramid that has stirred up some controversy. This updated model emphasizes greater intake of protein and healthy fats while limiting sugar, grains, and highly processed foods.

Let’s look at how my beliefs align - or diverge - from these evolving perspectives. 

Vegetables & Fruits

Produce is one thing that is consistently valued across the years; everybody agrees it contains many of the vitamins you need to thrive. In the past, I have recommended that 3/4th of our plate consist of vegetables at both lunch and dinner. I still think that is a good goal to aim for. I like the way the later models have evolved to focus on more vegetables than fruit, because even though the sugar in fruit is natural, it can still impact your blood sugar.

The new pyramid even recognizes the nuance of the types of fruits, which aligns with my thinking. For instance, berries are very low in sugar. You can eat a bunch of without a huge impact on your blood sugar. However, mangos can have 24-30g of sugar in them, which is the equivalent of 5-7 teaspoons of sugar. Mangos are rich in vitamins, minerals, and antioxidants, though. Being aware of this and enjoying high-sugar fruit in moderation may be the best choice. 

I will add that eating protein and healthy fat alongside your fruit can help stabilize your blood sugar. So, pairing them with a handful of nuts or having them alongside your meal is a great way to enjoy them.

Protein

I am pleased that the new pyramid emphasizes protein, because every cell in our body contains protein. It is necessary to repair tissue, build muscle, regulate hormones, and promote immune function. Protein can also elevate your metabolic rate and help you feel full longer. Since the body does not store protein, it depends on our diet to provide adequate amounts.

The new food pyramid especially aligns with my perspective of getting your protein from a variety of sources, including red meat. For years, I have encouraged people to get their protein from eating the whole animal: nose to tail. This would include eating organ meat, which goes along with the USDA's principles but isn't specifically mentioned on the pyramid. 

My biggest encouragement that is not covered in any of the previous models is to get the highest quality meat possible. This means understanding the tricky marketing. I know that everyone can not afford the highest quality; that’s okay. You will still get many of the benefits of eating meat.

Fat

I am also glad that the new guidelines encourage the consumption of healthy fats, including those from meat, eggs, and whole dairy. 

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Holiday Menu Made Easy

Creating a holiday menu can feel overwhelming, especially when you’re aiming for something both healthy and delicious. You might even wonder if it’s possible to serve traditional favorites made with real, unprocessed, nourishing ingredients that still taste amazing.

To that I say—absolutely yes! You can whip up a festive feast using nothing but wholesome foods. The best part? These quality ingredients don’t just taste great—they’ll leave you feeling energized and ready to enjoy the rest of the day.

Here are some recipes to help you put a healthier spin on the season’s classics. And don’t worry—you don’t have to change everything at once. Start with one or two dishes this year, and I bet once you see how tasty they are, you’ll be inspired to add more in the years to come.

Let’s take ten minutes right now to plan your holiday meal together, so you have that pressure off your shoulders.

Main Course

Paleo Spiced Orange Glazed Christmas Ham - Paleomg

Paleo Whole30 Roasted Turkey - Real Food with Jessica

Sides

Paleo Sweet Potato Casserole {GF, DF} - The Paleo Running Momma

Bacon Wrapped Green Bean Bundles (Paleo, Keto) - I Heart Umami®

Roasted Garlic Mashed Cauliflower Recipe - Evolving Table

Paleo Dinner Rolls Made with Tapioca or Arrowroot Starch & Coconut Flour (ourpaleolife.com)

Desserts

Paleo Sugar Cookies - Gluten-Free Baking (glutenfreebaking.com)

Vegan Christmas Crack (paleo, gluten-free) - Pure and Simple Nourishment

I would love to hear your favorite healthy recipes that you’ll be making this year!

With Love,

Dr. Jamie

Understanding the Pull

The holidays will be here before we know it, and there's nothing wrong with a sweet treat! It's part of many people's tradition to bake or buy special desserts. It is a good idea, however, to make conscious choices about what desserts you enjoy - rather than doing so on autopilot.

Stress, sadness, boredom—these emotions can sneak up and quietly drive us toward the snack cabinet. We often reach for sweet treats to comfort ourselves when we're feeling overwhelmed, even if we're not physically hungry.

While it may offer temporary relief, this doesn't address the real need that is driving the craving. The sugar rush may light up your dopamine circuits briefly, but the stress often returns and may be accompanied by guilt. Between the stress and sweet treats of the holidays, there are plenty of opportunities to eat mindlessly in ways we might regret.

Understanding what’s really going on can help you respond in a way that is both self-compassionate and empowering. Knowing when we are vulnerable to making less-than-ideal choices about food is a great step to creating a healthy relationship with the treats of the holidays. 

Let's explore this together and see how we can apply it to our lives.

Building Awareness

Self-awareness is the first step in interrupting the emotional eating cycle. Learning to distinguish between physical hunger and emotional hunger is a valuable skill to develop. So, before you reach for that snack, ask yourself...

• Am I stressed, lonely, tired, anxious, or bored?

• When did I last eat - and was it satisfying?

• Am I trying to soothe an emotion, or fuel my body?

Still Not Sure?

Here are a few clues identified by the Mayo Clinic to help distinguish between physical and emotional hunger...

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Rethinking Hydration

When anthropologist Gina Bria was studying how desert cultures survive with minimal water, she received unsettling news. Her elderly mother was struggling with chronic dehydration in her care facility. That call made her wonder if the wisdom she learned from her studies of desert-dwelling communities could help with her mother's hydration.

Through her research, Bria knew that the gel water in chia seeds helped the Tarahumara people of Mexico stay hydrated. So, she directed the caregivers to put ground chia seeds into her mother’s orange juice each morning. The results were remarkable, with her mom’s dehydration quickly resolving thanks to this ancient practice.

If you're ready to rethink hydration, you're in good company. Most of us have been taught that drinking eight glasses of plain water is enough - but the science of gel water paints a richer picture. Hydration is about how well your body absorbs and uses water - not just how often you refill your glass.

What Is Gel Water?

Bria, along with coauthor Dr. Dana Cohen, describes gel water (sometimes referred to as living water) as a fourth phase of water. They explain that it is distinct from liquid, vapor, or ice. Its molecular structure is H₃O₂, which makes it more bioavailable for our bodies.

Gel water is naturally found in plants, especially fruits, vegetables, seeds, and cacti. In addition to the Tarahumara people, it helped the Aztecs and Incas go long periods without drinking regular water.

• It absorbs more slowly, staying in your body longer.

• It conducts electricity more efficiently, supporting vital functions.

• Its higher osmolality (particle concentration) makes it easier to absorb in the small intestine, where most hydration happens.

Quick Tips to Try Today

Want to boost your hydration using gel water principles? Dr. Schaefer recommends starting with these:

• Drink 16 oz of water with lemon first thing in the morning.

• Stir 1/16 tsp of salt into each 8 oz. glass of water to increase absorption.

• Add citrus (lime, lemon, grapefruit) to your water.

• Load up on fruits and veggies full of water and electrolytes.

• Cook with bone broth - it's rich in gel water and collagen.

• Use coconut and ghee.

• Add crushed chia seeds to drinks and smoothies.

Foods That Fooled Me

For years, I thought weight loss was just a matter of math: calories in, calories out. But our bodies aren’t calculators - they’re incredibly complex chemical systems. Every ingredient we eat sets off a cascade of reactions, and not all calories are processed the same way. That’s why simply eating less doesn’t always lead to better health.

We’re surrounded by feel-good labels: “low-fat,” “heart-healthy,” “vegan,” “gluten-free,” “all-natural.” They sound promising, right? But here’s the catch - Starbursts are low-fat. Oreos are vegan. Reese’s are gluten-free. That doesn’t make them healthy.

So, I stopped trusting the front of the package and started flipping it over. I look straight at the ingredients. If the list is long, full of words I wouldn’t want to eat on their own, I pass. My guiding principle is simple: if I wouldn’t eat the ingredients plain, I don’t want them disguised in a “food-like” product.

My goal isn’t to lose weight - it’s to feel good, stay energized, and support my body with real nourishment. Let me show you ten foods I used to think were healthy, and why I’ve since made the switch to whole, nutrient-dense options.

1. Veggie Burgers

I used to think soy burgers were a healthier alternative to beef because they’re lower in fat and cholesterol. Now I know better. Grass-fed beef is a complete protein that offers healthy fats. We do not need to be as afraid of dietary cholesterol as people think because it doesn’t significantly impact blood cholesterol levels. Soy patties often come with a long list of fillers, while a grass-fed burger has just one ingredient: beef. Nutrient-dense, tasty, and satisfying.

2. Fruit-Flavored Yogurt

My go-to breakfast used to be 80-calorie fruit yogurt. But “naturally and artificially flavored” is a red flag. Now I opt for plain, full-fat yogurt and add fresh berries. The fat in it is essential; it supports hormone production, stabilizes blood sugar, and keeps me satisfied and energized.

3. Orange Juice

O.J. was my childhood favorite, but one glass has 26 grams of carbohydrates. A typical orange has only 11 grams of carbs and has fiber that slows the sugar absorption. This priciple is true for all juices, so consider it when you want apple, cranberry, or any other juice.

4. Whole Grain or Wheat Bread

Modern bread is nothing like traditional bread, when grains used to be soaked and sprouted to make them easier to digest. Today’s commercial bread is made in bulk - quickly and cheaply - often with inflammatory ingredients. Bread should just contain flour, water, yeast, salt, and maybe some herbs. Most store-bought versions don’t meet this standard at all.

5. Seasoning Packets

So convenient - but often loaded with MSG, maltodextrin, disodium inosinate, and “natural flavors.” Making your own spice blends is simple, affordable, and far healthier. I keep a homemade taco/fajita mix in my spice drawer at all times.

6. Salad Dressing

“Light” and “gluten-free” dressings fooled me, too. But most contain highly processed oils that trigger inflammation. Fat is vital, but it should come from whole sources like meat, fish, olives, avocados, and coconuts. I like making my own dressings with olive oil and vinegar.

7. Vegetable Oils & Margarine

Labeled “heart-healthy,” but are they really? These oils didn’t exist before the 1900s. They’re cheap, shelf-stable, and are found everywhere - from chips to baked goods. They’re linked to inflammation and chronic disease. I cook with coconut oil, ghee, or lard, and use olive oil for low-heat dishes.

8. Wheat Thins, Pretzels & Crackers

“Reduced fat” and “whole grain” sound promising, but these snacks are high in carbs and low in nutrients. Vegetables offer more nutrition without the additives, ingredients, and low-quality oils contained in most packaged food. Plus, they’re naturally lower in carbs.

9. Prepackaged Fruit Cups

Convenient, yes again - but often loaded with added sugar. Pineapple is already sweet - why add more? Now I slice fresh fruit myself. It takes a little extra time, but it’s worth avoiding the sugar and preservatives.

10. Cereal

Cereal tends to be high in carbs, packed with processed ingredients, and fortified with synthetic vitamins. Fortification sounds good, but artificial vitamins aren’t absorbed like those in whole foods. Some studies even link excessive fortification to obesity and diabetes. I used to eat Special K during their “challenge” weeks. Now I choose real food - fruits, vegetables, meats - for sustainable health and energy.

Food manufacturers increase their profits by using cheap ingredients that are designed to be addictive and have a long shelf life. Set yourself up for health by reading the ingredients, trusting your instincts, and knowing that your body deserves healthy, nutritious food. 

Dr. Jamie