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The typical American breakfast is laden with gluten, dairy, eggs, and corn.

These foods tend to be the most inflammatory across the board for folks struggling with brain fog, thyroid issues, fatigue, and overall body inflammation.

Eliminating these foods is a great boost to overall health.

When beginning to eliminate standard breakfast foods, I often get questions from patients asking what to eat for breakfast.

Breakfast ranks highest as the most skipped meal and tends to be the one meal most commonly replaced by coffee or low-nutrition substitutes.

Just like the opening in a good movie, breakfast sets the stage for your day.

You want to put high quality gasoline in your body so it can meet the daily demands.

In fact, the latest studies show that people who make breakfast their largest meal have a lower body mass index (BMI) levels.

Highest BMI levels were noted in people who made dinner their largest meal.

Drinking coffee on an empty stomach stimulates your adrenal glands and contributes to belly fat.

People who skip breakfast tend to over eat at lunch and dinner as the body tries to play catch up for the remainder of the day.

Here are some healthy breakfast ideas…

  • Protein shakes are a good breakfast replacement for folks who eat on the lighter side for breakfast and for folks on the go. Protein shakes can include fruit, veggies, fiber, and protein. An entire meal in a single cup.
  • Light breakfast choices include overnight oats, gluten free waffle with fruit, or a bowl of the grain-less granola from Trader Joes.
  • Hearty Breakfast choices can include, rice, beans, potatoes, veggie hashes, squashes and steamed veggies.

This is an example of a Saturday morning breakfast in our house…

Veggie Hash with Steamed Asparagus and Shredded Potatoes

Steamed asparagus– -prep time 5-7 minutes

(Cut 2 inches off the stems of the asparagus and wash well, place in frying pan with 1 inch water, and steam)

Shredded frozen potatoes – prep time 7-10min (in a frying pan sauté garlic and 1/3 of a yellow onion chopped in 1 tablespoon of olive oil for 3-4 minutes, add shredded potatoes and cover for 5min, then mix and cook uncovered for 3-4 min.)

Sautéed Veggie hash – Prep time 25min


Chop 1 medium yellow onion
Chop ½ red bell pepper into small squares
Chop 8oz mushrooms
Add these 3 to a frying pan with 1 tablespoon olive oil – sauté on medium heat for 3-4 minutes and then cover for 5 min.

Chop ½ bunch cilantro
Grate 1 medium size zucchini
Add to frying pan. Sprinkle with sea salt and stir together for 5 min.

Remove from heat.

Voila! Breakfast is served.

Dr. Andrea Purcell

A trusted and well-respected Naturopathic Doctor, Dr. Purcell has been in private practice for over twenty years. Dr. Purcell is a published author and has a women’s specialty practice for hormone balancing, weight loss, mystery illness, and gastro-intestinal concerns. Dr. Purcell assists her patients by identifying the underlying cause of disease and removing obstacles that impede the body's natural ability to heal. Drugs and surgery are used as a last resort. She believes that increasing health on the inside shines through to the outside.


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