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10 Tried And Tested Rules For A Healthy Breakfast

tried-and-tested healthy breakfasts

“There are sooooooo many rights and wrongs when it comes to what to have for breakfast that is filling and isn’t going to chew up the quote of calories per day. I’ve heard fruit is best, then I heard oats are best and some say protein only is the way forward! Help!”


I’d say this question or something very similar is easily amongst the top five wonderments of my clients, readers and even my family – and it’s long overdue for a post!

But where do I start? I’m quite certain you’d already know that the skipping breaky approach, or the muffin/croissant on the way to work is not ideal, but do you really know what’s good for you when it comes to a healthy breaky? As Amy points out, there really is an overload of information out there. Here’s what I’ve learned when it comes to the truth about that first morning fuel.

1. Fanning The Fire

You simply must eat something for breakfast. No ifs, no buts, no exceptions. This is a sure case of simple but powerful truth. The food that you eat at the start of the day fans the fire of your metabolism. When we talk about breaky ‘getting you up and going’ it means so much more than actually getting you out the door. Without that fuel, your metabolic furnace is doing squat, and your energy will be limited all day as a result. The lack of nutrition that comes with not eating till lunchtime or later means you’re also more likely to binge out on junk food as the day progresses. Double whammy.

2. Calories Don’t Count

Calories really don’t count, not in the morning, and not at any time of day. So don’t count ’em. Simple, really. You see it’s not really about how many calories or kilojoules you eat, but what they’re made up of. Even more importantly, what your body actually does with them. It’s obvious that anything natural has to be better for you than anything processed, and yet the avid calorie counter easily deludes themselves into thinking they’re doing the right thing by sticking with low-cal foods like skim yoghurt and salads. Fat-free snacks such as rice cakes and wheat crackers are also popular. Never mind the fact that these foods put your body into fat storing mode by releasing the hormone insulin and causing cravings. Follow the other steps in this post both for breaky and the rest of the day and you’ll have a fail-safe recipe for weight loss and optimal wellbeing.

3. Protein Power

According to Charles Poliquin the first 50 grams of protein you consume each day sparks off Phase I and II detoxification, which is your body’s natural daily cleanse function. Until you’ve gone through this process you can bet your body won’t be burning much fat and your energy will be poor. Why would you leave it till lunch? No morning meal is complete without protein. Animal protein. And I’m not just talking eggs. But variety is the spice of a healthy metabolism and although you might think it sounds strange to eat steak or chicken or lamb for breakfast, have you ever considered why? Are we really that sucked in by cereal marketing? Do you think a caveman woke up and reached for the cornflakes? Trust me – once you try this, you won’t go back.

4. The Carb Conundrum

If you think you need carbs for energy you need to think again. In fact, if you’re serious about health and weight loss you really should be extremely careful with carbs. I’m not talking about all carbohydrates, you understand, just the starchy ones that come to most people’s mind when they hear the C word. All grains (yes, even organic), including pasta, rice, noodles, as well as potatos and pumpkins fit into this category. As does fruit with the exception of berries. Fruit aside (which is just a no-no due to the high sugar content) these are all processed foods and should be avoided if optimal digestion, lasting energy, and a lean body are your goals. If you’re not convinced, simply take the no-starch challenge for 2 weeks. You’ll be a convert! Instead of grain-based foods load up on green vegetables and mushies for breaky. Now that really is the stuff of champions!

5. Be Smart About Fat

Fat is a classic example of a high-calorie food that actually helps your body to release stored fat. Sounds strange, I know, but it’s true. The ‘catch’ is that this rule only works with the smart fats. Sorry, no hash browns or greasy sausages. Smart fats include avocado, raw nuts and seeds, organic coconut oil, organic extra virgin olive oil, and the absolutely vital omega 3’s. Use coconut oil for your cooking and then liberally add olive oil or avocado for taste. You can eat up to an entire avocado each day as a great supplement to health and metabolism. Quality cheeses including goats or sheeps feta are also perfect smart fats for breaky.

6. ‘Breaky Like A King’?


Don’t be fooled into thinking that protein for breaky means fill up on the heavy stuff and load up on the extras. We’re talking about a healthy breaky for fuel and function, not a big hangover breaky. The main differences are quantity and quality. Quantity’s obvious. By quality I’m talking two main things – oils, and processed foods. The typical big breaky, particularly from a cafe, is chock-full of cheap and fattening vegetable oils, and – whilst it might include eggs and the like – is usually at least 50% processed grains. With some trans fats thrown in for good measure. Stay clear!

7. Caffeine – Good News!

For years I beat myself up on being hooked on my morning coffee. And why? Sure, there are over 200 chemicals in coffee, but you can solve that problem by going organic. Tastes better anyway. And yes, it does stimulate your nervous system into a state of ‘fight or flight’, falsely charging you with adrenaline and cortisol, but there’s nothing wrong with a little boost if it fits in with your body’s natural rhythms. Especially when you lead a fit and healthy lifestyle. What’s more, and what’s certainly most important, I just plain love the smell, the taste, and the experience. Reasoning aside, good quality coffee is chock-full of polyphenols, which are cancer-fighting antioxidants. In fact, one study I read indicated that those who don’t drink coffee die five years earlier!

8. What If You’re Not Hungry?

If you’re not hungry in the morning it means your natural rhythms are out of whack. This could be from poor sleep quality, chronic stress, caffeine, alcohol or sugar late at night, poor nutrition, a lack of exercise or digestive dysfunction. If you listen to your body in this case and choose to skip breaky, you’re perpetuating a cycle of poor health, low energy, and a slow metabolism. Sometimes you need to force change in order to bring about results. I understand that you may find the idea of eating first thing nauseating, but this is just another sign that your system is not right. When you’re healthy you’ll wake with great energy and a raging appetite. Starting to eat a small breaky as well as addressing any of the above-mentioned factors is the first step to getting to that point. Initially you may need to hold off for an hour (I wouldn’t suggest much longer than that, and it may mean you have to take a pre-prepared breaky to work), and consume just a few bites of the required foods. You simply will not meet your health and fitness goals without fanning that fire every morning.

9. Something Extra

You’re only human and there’s sure to be times when you’ll skip breaky, chow it down at top speed, or end up with a not-quite-right mix. It’s basically impossible to consistently eat well enough to get all your nutrients from food. Especially when you consider that non-organic food has up to 56% less nutrients. And the unfortunate truth is that even if you were to eat an 100% all-organic diet, the quality of our soils coupled with the nutrient-zapping effects of stress and a busy lifestyle mean that you’d still be missing out. Quality supplements are a crucial part of any serious health and fitness junkie. The everyday basics include a good multi, omega 3’s, zinc, B vitamins, magnesium and digestive enzymes. Tough though I might make this sound, I do have to stress that off the shelf is rubbish. It doesn’t break down and typically does not contain the crucial active ingredients. I import all my supplements from a trusted source in the States. Contact me to find out more about choosing quality supplements, or consider having your BioSignature assessment done sometime soon to truly find out where you’re deficient and exactly what your hormones are up to.

10. Best Way To Brunch

I totally get that you can’t be expected to live the straight and narrow all the time. And why would you want to?! Weekends in particular can sometimes be all about the indulgent brunch, and sometimes you just have to go for the gooey sweetness of a big pancake breaky. This morning I went for french toast with mascarpone, bacon and maple syrup. Poached eggs on the side. I like to think of this as a ‘smart’ cheat. It certainly wasn’t ideal, I won’t try to argue there! But at least I still got some quality fuel from the eggs at the same time as fulfilling my protein needs. If you’re out for a lazy cafe brunch every once in a while I’d encourage you to indulge. But you really will feel better about it if you include an element of nutrition alongside the carbs and sugar. And go easy on the fruit juice – one regular glass max … even the freshly-squeezed stuff is a killer for waistlines!

Do you have any questions about breaky that weren’t answered her? How about other meals? How about general nutrition, health and weight loss advice? Anything you’re not sure of or anything that’s frustrating you? Send me a comment below and I’ll try to answer it as a post.

And no matter what you eat,

Don’t forget –

Life is Now. Press Play.

Kat x


Fuck the system; screw the rules.
Won’t do what they told me.
Too much.

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”



Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,


And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,



Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.


With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –


Starting January 18th!


The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –


For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:



All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.


Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.