A Nourishing Breakfast To Give Optimal Energy For Those With a Busy Lifestyle

by lydia on December 27, 2014

Breakfast is the most important meal of the day. Breakfast is the most important meal of the day. Breakfast is the most important meal of the day.

Do you have any idea how many people are not eating a good breakfast these days? I run into this constantly with clients and it’s the first place I get to work with just about everyone. A healthy satiating breakfast will set your entire day up for metabolic success. Trust me, cereal won’t cut it. Nor will a supposedly ‘healthy’ all fruit smoothie.

If you are a busy family, or busy single adult on the go with a demanding lifestyle, you’ve really gotta eat a nourishing breakfast, preferably with good fat and protein at the core of it.

Breakfast strata with cheese and sausage


I was just at a gathering the other night speaking with someone who wanted my input on their diet. They told me about their schedule, lifestyle and activity level. Then I found out their favorite breakfast was a fruit smoothie – 3 pieces of fruit and water all blended up. I asked how quickly they got hungry after that meal and they said they didn’t and often didn’t even eat lunch.  (Read more here about why someone would not be hungry and skip a meal).

Then I found out they were cravings sweets and wine later in the day. BINGO! That is a serious blood sugar swing if I ever heard of one, and it’s a fast path to some serious adrenal problems, blood sugar problems and much more.

Now, I know that you are reading this because you want the recipe I’m about to share, but pay attention for just a minute because I have a key point I need to drive home. It’s important not to be deluded by the current dietary guidelines that you hear spouted via ‘conventional wisdom.’ This person also told me they loved eggs and meats but stopped eating them because of high cholesterol (whatever that really means) and thought eggs were ‘bad.’ Oy vey!

I’m here to remind you that cholesterol is necessary for good health and the reason someone has out-of-balance cholesterol readings isn’t because they are eating cholesterol. It’s a sign the body has inflammation. If you stick to whole foods that are properly raised, you can’t blame the foods for out-of-balance cholesterol. That’s a whole ‘nother topic for another post anyway…. The truth is, we can’t just eat what we think is healthy based on a food pyramid. We have to eat with all the systems of our body in mind. Blood sugar being a key one.

Today, I want to encourage the faster oxidizers of the world to eat a healthy good fat and clean protein based breakfast to keep you going through out the day. Fast oxidizers need fats to keep them balanced and from getting edgy and crave more sugars in forms that are not ideal for their body.

All that shared, here is a recipe for those of you who need more fat and protein to keep your blood sugar stable throughout the day. This casserole is great because it makes a TON. I made it on Christmas for six adults and had leftovers for two days. Most often children are in fast oxidation and this is a far better breakfast choice for them than that of the typical American fare (cereal, pastries, etc.).

Hearty Breakfast Casserole
  • one dozen eggs
  • carton of sour cream - 16 ounces
  • 2-3 cups shredded cheddar cheese
  • 1 bunch scallions chopped
  • 1 pound ground pork cooked first (could use turkey)
  • Salt, Pepper and seasonings to taste - some green herbs and/or spice like hot pepper or coriander
  • *Option: To thin out the mixture use a cup of broth if desired
  1. Preheat oven to 375 degrees
  2. Cook ground meat of choice in a skillet until mostly browned.
  3. Mix all ingredients in a large bowl.
  4. Pour into a buttered 9x13 inch glass baking dish.
  5. Bake 30-40 minutes until set.
  6. Serve with hot sauce and a fresh green salad or cooked veggies.

 Don’t Know If You Are a Fast Oxidizer?

A fast oxidizer is an individual who metabolizes food at a rate faster than ideally required for the production of optimal energy levels to adequately perform basic body functions. Although this results in higher energy levels, the energy generated is temporary and is dissipated rather quickly. Fast oxidation is generally characterized by excessive activity of the adrenal and thyroid glands.

According to Analytical Research Labs (the lab I use for Hair Tissue Mineral Analysis) states that the following symptoms are what generally characterize those in fast oxidation:

  • Anxiety
  • Irritability
  • Elevated blood sugar levels
  • Elevated blood pressure
  • Oily skin
  • A tendency for frequent bowel movements.

If you simply are not sure if you are currently in fast oxidation, the best way to find out is through a hair analysis. This information will help you to customize a dietary game plan that is right for your body and where it is at currently, so you don’t have to guess.

*Note: Slower oxidizers won’t likely be able to handle all the fat in this casserole. So, either eat a very small piece paired with cooked veggies or reduce the fat content by half and beef up the veggie content.



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Kate Rainey December 29, 2014 at 11:05 am

HI Lydia –

Will be making this breakfast on New Year’s Day. Thank you for the terrific tips. Healthy New 2015 to you and your boys.


lydia December 29, 2014 at 1:42 pm

Ha ha Kate – this post was inspired 😉


Saeriu December 30, 2014 at 9:46 am

This looks like my usual breakfast. Sometimes just eggs and potatoes. About once a week I sub in rabbit liver and onions for the bacon. Super awesome!

Tina February 15, 2015 at 10:48 am

Thanks Lydia for all of your informative and practical articles. I am wanting to really understand our circadian rhythm in regards to the best time to eat breakfast. Can you give any thoughts about this? I know that it’s best to make sure we fast overnight, but wondering how long we should wait in the morning to eat? Is there an optimal time to allow our bodies to go through the necesseary cycles before it has to digest food? Thanks so much!

lydia February 15, 2015 at 12:02 pm

Most people today have some level of adrenal fatigue (and hypothyroid) as well as blood sugar imbalances – with that in mind it’s best to eat an hour after waking to keep this all stable.

Once none of that is an issue – intermittant fasting is doable and a later breakfast can be okay.

Tina February 15, 2015 at 1:07 pm

Thanks Lydia. What do you think is best for children?

lydia February 15, 2015 at 4:03 pm

Same applies to children – if they have low adrenals/thyroid and out of balance blood sugar they need to eat a good breakfast within an hour or so of waking.

Tina February 15, 2015 at 6:23 pm

Would you mind to share some links that would help me determine if anyone in my family has low adrenals, thyroid, blood sugar issues? I have always been a big breakfast eater and love it first thing, but reading different articles on our circadian rhythm just made me wonder if it was more ideal for a healthy person to wait later in the morning to eat. Thanks again!

lydia February 17, 2015 at 7:12 am


You can use the search bar on my site to search for posts on adrenals. The best way to know your current biochemistry is through a hair tissue mineral analysis, otherwise you will be kind of guessing. I also offer those now too learn more here: http://divinehealthfromtheinsideout.com/hair-analysis/

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