Holiday Breakfast Made Easy

holiday breakfast made easyIt is challenging to embrace the magic of holiday mornings when you are rushing around trying to make a special breakfast. You deserve to enjoy the morning and a delicious meal without stress. After all, it is your holiday too!

Planning and preparing ahead of time will free you up and allow you to focus on what’s important. Recipes that can be made the day before will be especially helpful. It won’t take much effort but can make a huge difference in your experience of the holiday. 

Let’s look at some great recipes that will set you up for a wonderful holiday!   


Avocado Boats

These avocado boats provide healthy fats and protein. It will balance out any sweet treats and keep you full until lunch. Preparing the ingredients ahead of time will make assembling them a snap. 

Cook the bacon ahead of time, and chop the toppings. In the morning you will just need to cut the avocados, assemble them, and bake (about 15 minutes plus time for the oven to preheat.) 


Paleo Breakfast Casserole

This unique breakfast casserole includes sweet potato and Brussels sprouts, as well as traditional eggs and bacon. It will keep you full until lunch and balance out the sweet treats that tend to be part of holidays.

Prepare the bacon and veggies the night before. In the morning, simply add the eggs and bake (about 25 minutes plus time for the oven to preheat). 

*Recipe from The Paleo Running Momma


Egg-Free Breakfast Bowls

Not everyone can eat eggs or likes them. Whether you eat eggs or not, this egg-free breakfast bowl will be a hit. It looks delicious and provides great nutrients to start the day.

Make or buy fresh guacamole and pico de gallo to make the recipe less labor-intensive. Cook the sausage, and chop the sweet potatoes and kale the day before. In the morning, throw the sweet potatoes in the oven (about 30 minutes plus time for the oven to preheat). While they cook, saute the kale before assembling the bowls. 

*Recipe from Paleomg


Oven Baked Bacon

Simple bacon is always enjoyed. It contains protein and fat which helps keep your blood sugar stable. However, it can be pretty labor-intensive to fry small batches in a pan. 

If you want to make a large amount of bacon, you can put it in the oven (about 15 minutes plus time for the oven to preheat).  Oven-cooked bacon turns out crispy every time. 

*Recipe from Nom Nom Paleo


Paleo Blueberry Muffins

Who doesn’t love a good blueberry muffin? But many packaged varieties have fillers that you may not want to put in your body. Even homemade ones can be loaded with sugar.

These Paleo muffins are made with clean ingredients, sweetened with maple syrup, and can be made ahead of time. There are sure to be a hit with everyone, including any kids that will be there.

*Recipe from Downshiftology


Healthier Peach Crisp

Fruit crisps are delicious, but tend to be filled with unnecessary sugar. This peach crisp is made with almond flour and a bit of maple syrup. You can make it with fresh or frozen peaches.

Make sure frozen peaches are defrosted. This can take around three hours at room temperature. You can make the topping the day before, then sprinkle it over the peaches in the morning, and bake (about 40 minutes plus time for the oven to preheat). 

*Recipe from Elana’s Pantry

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Stress Eating During the Holidays

stress eating during the holidays 2023As much as we want to enjoy the holidays, stress can overshadow the joy. We may try to cope by eating the many sweet treats around us. Eating when you are stressed is considered emotional eating.

It is an attempt to fill an emotional need rather than a physical one. The surge of dopamine after a sweet treat brings temporary relief but doesn’t last. The stress will return and may be compounded by regret. 

Let’s take a look at emotional eating and how to handle it throughout the holiday season.


Building Awareness

Self-awareness is the first step to breaking the cycle of emotional eating. It is a skill to be able to identify when you are really hungry and when you are trying to meet an emotional need. 

Ask yourself if you are stressed, sad, lonely, angry, or bored before you grab a bite to eat. If you are experiencing a difficult emotion, ask yourself if you are really hungry or if you are trying to meet an emotional need.

Sometimes it can be hard to tell. The Mayo Clinic has identified some clues you can look for to determine if you are really hungry.

For instance...

  • physical hunger generally builds gradually after not eating, while emotional hunger can come on suddenly even if you have recently eaten. 
  • physical hunger is felt in the stomach, while emotional hunger is felt in the mind.
  • physical hunger builds gradually and there is patience felt in meeting that need, while emotional hunger tends to demand an immediate response.
  • emotional hunger often feels like it can only be satisfied with a specific type of food, while physical hunger can be satisfied with many different options.
  • emotional eating often makes you feel ashamed, while physical hunger simply leaves you satisfied.



An Intentional Choice

Once you recognize what is driving you to reach for food, you can intentionally choose a response. You may still choose to eat the treat even if you are not truly hungry. If so, enjoy every bite without guilt. Making your decision consciously is a great practice to develop. 

If you decide to skip the treat for now, here are some things that can help you stick to your choice in the moment...

  • distract yourself for a time (watch a show, read a book, etc.)
  • remove yourself from the situation (go for a walk, take a drive, leave the room, etc.)
  • reach out to a friend (make a phone call, send a text message, etc.)
  • lean into the difficult emotion (let it wash over you knowing it is temporary.)
  • comfort yourself through self-care (journal, create something, do something artistic, etc.)
  • rest or take a nap if you are tired (lay down for a nap, stare out the window, etc.)
  • exercise (even gentle movement can be beneficial.)
  • practice, meditation, mindfulness, or self-compassion exercises.



Enjoy the season. It’s okay to treat yourself to foods you might not otherwise eat. Make these choices intentionally, so you can truly enjoy them without regret!

Dr. Jamie


Preparing a Wonderful Thanksgiving Menu

thanksgiving menu 2023 piperThanksgiving dinner may be the biggest meal of the year! In fact, it is thought that most people eat more in this one meal than a twenty-year-old, six-foot-tall, 270 lb., active man would need to eat in an entire day.

With turkey, a bunch of sides, and dinner rolls there is something for everyone. Many times drinks and desserts follow the meal with a second dinner of leftovers later in the day. No wonder we feel so tired and our pants feel tight. 

I’m not a big fan of counting calories, but I do think we would feel better if we were more intentional about our choices. If you are cooking this year, consider using recipes that contain real, unprocessed, nourishing ingredients.

Here are some recipes to help you make the season's traditional dishes in a healthier way. You will be inspired to try more of these recipes when you see how good they taste and how good you feel!



Easy Whole30 Paleo Snack Board | Kimbrough Daniels

Bacon-Wrapped Butternut Squash Recipe | Paleo Leap

The Best Paleo Meatballs - Whole30 Friendly! - Fresh Water Peaches

Sweet and Tangy Lil' Smokies | Plaid & Paleo (


The Bird

Easy Roasted Turkey with Sage Butter

Butterflied Turkey Recipe 



Sausage Apple Cranberry Stuffing

Paleo Comfort Food Stuffing


Green Bean Casserole

Paleo Green Bean Casserole


Sweet Potato & Squash

Sweet Potato Casserole

Roasted Garlic & Butternut Squash Mash

Butternut Squash Risotto



3 Ingredient Cranberry Sauce


"Mashed Potatoes"

Cauliflower "Mashed Potatoes"


Brussel Sprouts

Roasted Brussels Sprouts with Bacon

Beautiful Brussels Sprouts with Onion & Squash



Pumpkin Bars

Pumpkin Pie

Apple Crisp


Nonalcoholic Drinks

How To Make Virgin Piña Coladas - Strength and Sunshine

Watermelon + Cucumber Cooler - the Whole Smiths

Non-Alcoholic Paleo Strawberry Mojito - Paleo Grubs



You can enjoy a beautiful meal that will leave you feeling good! Let me know if you try any of these recipes and send me a picture of the ones you liked the most! 

Dr. Jamie Thomure and Joelle Kurczodyna

This blog was originally put together by my sister Joelle Kurczodyna. She has a certification in Nutritional Therapy (NTP), is a mom of three kids, and has a homestead with two cows, more than twenty chickens, and a bunch of vegetables! To learn more about the awesome things she is up to, follow her on Instagram at @fromscratchfarmstead



Fun Drinks for Quick Self-Care

fun drinks for self careAs we go into the winter, many people feel the need for a little self-care. However, this can be difficult with so much to get done during the holiday season. It’s important to find little things that you look forward to each day rather than waiting for an opportunity to do something big.

Making a special drink can be a quick way to take care of yourself in these busy times. Now I’m not suggesting you make a cocktail or put vodka in your water bottle; there are plenty of fun healthy alternatives that you can enjoy without guilt.

In addition to lifting your spirits, these drinks provide hydration and health benefits. It doesn’t take much to grab these drinks during a busy day if you do a little preparation ahead of time.

Let’s take a look at some drinks you may enjoy.



Kombucha is a fermented drink. It is made when you combine tea, sugar, and a SCOBY. That funny word is an acronym for a “symbiotic colony of bacteria and yeast.” As the bacteria eats the sugar it produces probiotics which are good for your gut and help keep the bad bacteria in check.

There are many flavors on the market today. Some brands have high levels of sugar, so be sure to read the label before buying a jar. Kombucha is also relatively easy to make at home which allows you to control the ingredients even more. Check out this article about the benefits of kombucha and how to make it. 

If you are ready to make your own kombucha, you can get the Urban Kitchen organic starter SCOBY. Otherwise, you may enjoy premade kombucha from these brands…


Water Kefir

Traditional kefir is a fermented drink made from milk with a variety of bacteria and yeast. As you would probably guess, water kefir is made following the same process using water as the base. 

It is difficult to find premade water kefir, but it is really easy to make. Simply get the grains, put them in sugar water, and let them ferment. It will be ready to drink after the first fermentation which takes a few days. Some people enjoy adding flavor and fermenting it for another couple of days to enhance the taste and make it a little bubbly.

If you would like to learn more or are interested in making your own, check out this article. You can find the Florida Sun Live Kefir Grains on Amazon. They will multiply over time, so you shouldn’t have to buy more and will eventually be able to share them with friends.


Coconut Water

Coconut water is naturally sweet making it taste great. It is a good source of nutrients such as magnesium, calcium, phosphorous, and potassium. In fact, it has more potassium than a banana.

Some studies suggest that coconut water may provide antioxidants, lower blood sugar in those with diabetes, decrease the risk of kidney stones, and support heart health. However, more research is needed to support these claims. For more information on the health benefits, check out this article from Healthline.

It is important to look at the ingredient list when purchasing coconut water. Some companies add sugar, preservatives, or additives. Paloehacks has done your research for you in “Six Healthiest Coconut Water Brands.” Here are some of the top brands.

Mineral Water

Mineral water with a splash of juice is a lovely treat; you can choose any juice you like. It will give you the flavor without the higher sugar levels of straight juice.

You can also put a couple of tablespoons of balsamic in your sparkling water. Yes, it sounds gross, but don’t knock it until you try it. Start with a fruity flavor such as mango, blueberry, strawberry, peach, or lemon. For a tried and true recipe check out the Sparkling Balsamic Refresher from the Vintage Olive. 


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Tackling Breakfast

tackling breakfastSetting your kid’s school day off with a solid breakfast will help them stay focused and prevent them from becoming hungry mid-morning. It doesn’t have to be anything fancy, in fact, simple can actually be better. 

The goal is to keep their blood sugar from spiking, by giving them enough protein and fat to balance any carbohydrates. Aim for a high protein, moderate fat, and lower carbohydrate meal. 

Let’s look at ideas for quick nutritious breakfasts that you and your kids will love. 


Follow a Recipe

Many people like to follow a recipe when they cook. They may be more confident with something tried and true. Here are some great recipes to choose from.


Create Your Own

You may be a confident cook that likes to create new recipes on your own. The lists below provide endless options to play around with. Just choose one or more items from each list to make a casserole, scramble, or skillet.


  • Bacon
  • Beef
  • Chicken
  • Eggs
  • Ham
  • Lamb
  • Protein Powder (Collagen Peptide)
  • Seeds - pumpkin, chia, hemp hearts, etc.
  • Salmon, Tuna, Mackerel
  • Sausage, Chicken Sausage
  • Tofu
  • Turkey, Turkey bacon


  • Avocado oil
  • Butter (if you tolerate dairy)
  • Coconut oil
  • Ghee (if you tolerate dairy)
  • Olive oil (low-heat recipes only)

Non-Starchy Veggies

  • Artichoke
  • Asparagus
  • Beans - green, Italian, yellow, wax
  • Beets
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Fennel
  • Greens (collard greens, dandelion, kale, mustard, turnip)
  • Leeks
  • Squash (summer, zucchini)
  • Tomatoes

*Be creative, breakfast doesn’t have to look like breakfast; leftovers work just fine!


Be sure to take as good care of yourself as you do your kids. You deserve a healthy breakfast too!

Dr. Jamie


Could you share some of your favorite healthy breakfast ideas and recipes with me? My family is looking for some new things to try. 


Taking the Stress out of School Lunches

piper with school lunchOne of the most stressful things of a new school year can be getting meals together, especially packing lunches. If you find yourself wanting to give your kids something substantial but are struggling, this article is for you.  

While the idea of providing your child a Pinterest-worthy lunch is fun, most of us just need to come up with something to get out the door. The good news is that you don’t have to make it pretty to make it nutritious. 

Let’s look at ways to minimize the stress of packing a nutritious lunch.


Avoiding the After School Hangry

Quality fats and proteins will help your child maintain their energy and focus all day. Typical lunch foods are often highly processed (i.e. bread, crackers, chips, cookies, pop, juice boxes, candy, etc.). 

Convenience foods may be easy to grab, but the high sugar and carbohydrate levels cause a blood sugar spike. This will result in a sudden blood sugar crash that will leave them feeling rotten. 

On the other hand, a lunch with more fat and protein keeps blood sugar even. Your student will be satisfied and engaged all afternoon. You can also pack nutrient-dense snacks if your child doesn’t eat well at lunch or is struggling to get enough calories. 

Take a look at some suggestions below.






My Kid's Personal Favorites

  • PaleoValley Beef Sticks (Maddie loves teriyaki, Piper digs the summer sausage and Harper is all about the original)
  • Cherry Tomatoes from our garden preferably
  • Cutie Oranges
  • Hard Boiled Eggs
  • Dried Mango or apricot
  • Trail Mix (bonus if there are a few chocolate chips mixed in)
  • Lara Bars


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