Susan Chasen: Breakfast, Your Morning Fuel


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If you are one of the many people that have no time for breakfast, you may consider reprioritizing your AM routine. A nutrient dense breakfast promotes better memory and concentration, weight maintenance, and improved mental performance by maintaining glucose levels and your metabolism.

Think of your body as a high-performance engine. Your body’s productivity relies on high-quality clean fuel filled with vital nutrients. Clean fuel begins with foods free of hormones & antibiotics, artificial additives, food coloring and GMO’s (genetically modified organism).

Our bodies’ main source of fuel is glucose.  Combining fiber rich complex carbohydrates with a healthy fat and protein will provide you with a constant source of energy. Don’t mistake glucose as a fancy word for sugar. Sugar found in popular breakfast cereals, granola bars, waffles and muffins are high in refined sugar.  These foods quickly spike your glucose levels causing highs and lows in mood and energy.

Some of my favorite breakfasts to keep you fueled for a high-performance day include:

2% or full fat plain or Greek yogurt. Add in berries and nuts. Drizzle on raw honey or maple syrup to sweeten. The higher the fat, the more satiated you will feel. Skip the fat-free, fruit sweetened varieties. They increase your blood sugar levels and leave you hungry and craving more sweets.

Steel cut oats or rolled oats. Top it with your favorite nut and/or seeds for added protein and healthy fat. Add in berries or bananas, natures natural sweetener.

Sliced apples with your favorite nut butter. Sprinkle on some cinnamon, shredded coconut and chia seeds for an extra boost.

Sprouted whole grain bread or rice cakes with hummus.

A hard-boiled egg. It’s a great source of protein. Eat the yoke; it’s high in choline, which supports brain and nerve function, memory and transports nutrients through the body.

Egg muffins. (Email me for my recipe).

Protein smoothies made with full fat plain yogurt and/or nut butters

Fuel your morning with this easy Almond Butter Smoothie Recipe.


  • 1 cup almond milk, unsweetened (preferably home made)
  • 1 ripe banana
  • 1 cup or handful of baby spinach (or your favorite green)
  • 1 heaping tablespoon almond butter (or your favorite nut butter)
  • 1 tsp. vanilla extract
  • 1/4 tsp. chia seeds
  • 1/4 tsp. flax meal
  • Ice cubes


  1. Add ingredients to high-speed blender, blend, and enjoy.


Susan ChasenContributor: Susan Chasen

Susan Chasen is a Nutrition & Health Coach and the founder of The Organic Teaching Kitchen. She offers cooking and nutrition workshops to kids, teens and adults. Susan sees clients privately and in small groups. Susan offers on-site Work Place Wellness programs which enable employers to invest in the health, vitality, and happiness of their employees. Her School Place goes into schools with interactive nutrition & cooking workshops to inspire kids (and teachers) to try new foods. Birthday partie

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