The Power of Food

Breakfast - Starting your day off with a healthy breakfast can have tremendous benefits that go beyond nutritional perks!

Just the act of punctuating your morning with a few simple healthy steps can set you up for a truly successful day.

Many of you know that I am a proponent of starting your day with a glass of water, or a mug of hot/warm water with lemon or apple cider vinegar.  This helps to wake your digestion up and hydrate your body first thing after a night's sleep.

A great habit to get into is a simple 5 minute morning meditation. You can do this while still waking up in bed.  There are many quick morning mediations available on YouTube.

Let’s talk about great ways to start your day and a few obvious breakfast choices and some, not so obvious.

Eggs are an amazing source of protein rich in B vitamins, vitamin D, choline and they are delicious. Hard boil a few and have them at the ready for a quick grab-and-go breakfast. You can pair them with a slice of whole-grain bread.

Enjoy an avocado with tomato slices fizzle of olive oil and salt and pepper. You can have this on a slice of sprouted toast. A few ounces of smoked salmon is also a great addition to this breakfast.

Roasted or Poached Salmon.
Leftover salmon from last night's dinner.  A really nice and different breakfast trend is to make extra salmon for dinner and enjoy it in the morning for breakfast. Leftover salmon is a great breakfast served with tomato slices or leftover green veggies!

Overnight Chia.
An old-time favorite of mine! Easy and delicious. These can be assembled the night before in small mason jars. Simply combine 3 tablespoons of chia seeds to 3/4 cup almond milk, a pinch of sea salt, cinnamon and maple syrup. Shake and set up in the fridge overnight. 

Fruit and Nuts.
No time in the morning? Grab a banana, apple, pear, or berries, any fruit will do! Pair with a small serving of nuts (about 1/4 cup).

Summer Fruit & Cheese.
During the summer months, stone fruits will start appearing in the markets. These are some of the most fragrant and delicious choices for summer produce. Choose from organic peaches, nectarines, plums, or apricots. These are perfect for eating sliced up and served with 1/2 cup of part-skim ricotta cheese sprinkled with cinnamon and a drizzle of honey. 

Mia is a holistic wellness counselor, a certified Chef through Matthew Kenney Plant Lab and is the founder of both and Mia lives in Lloyd Harbor with her family. If you would like to contact Mia, her email is and her website is