You've heard it before: Don't skip the most important meal of the day. . . BREAKFAST!

It is so important to start your day off right with a nutritious and substantial breakfast. Research is showing that breakfast should make up 25% of our daily caloric intake. With 3 full meals and 2 snacks that make up your day, you don't want to skip the first meal that contains 25% of your nutrition! Be sure to get in your 16 oz of water in the morning, too — don't let coffee be an excuse for why you don't hydrate with good ol' H2O. Add half a lemon to increase the alkalinity of your water.

All of the ideas listed below are kid-friendly, so don't let your "kids" be an excuse as to why you can't make healthy choices. In reality, it should be quite the opposite: Because of your kids, you make healthy choices.

Finally, please avoid the sugary cereals or breakfast bars!

1. POP-EYE or "egg in a hole" — Add 1 tsp of ghee or coconut oil to a cast iron skillet. Using a glass, cut a hole out of 1 slice of Killer Dave's 21 Whole Grain Bread and toast in the skillet. Drop 1 egg in the hole, season, and cook to desired doneness.

2. SPINACH Popeye — Heat 1 tsp of coconut oil on high in a cast iron skillet. Cover the skillet with a nice layer of spinach. Do not stir spinach; let it cook while you dice one clove of garlic to add on top of spinach. Next, top with 1 or 2 eggs and cook until desired temperature of egg (runny or stiff). I will sometimes flip my egg to cook it through. It's not pretty, but it sure is tasty!

3. OATMEAL with Chia Seeds and/or Flax Seeds and Blueberries — I use Bob's Organic Steel Cut Oatmeal, and I usually cook them the night before and place in paper cups or bowls to make my mornings a little easier. *Add hemp seed for added protein and sliced almonds for added crunch. *Use minimal honey to sweeten up your oats!

4. GRAPEFRUIT with a side of TOAST & EGGS — Sprouted grain bread, scrambled egg and grapefruit. Spread some almond butter on that toast for added good fat!

5. FRITTATA — Prep onion, garlic and various veggies the night before by quick chopping and quick cooking them in ghee or coconut oil over medium heat. *You can also use leftover veggies from dinner the night before. The morning of, cover the bottom of skillet with 1-2 tsp of ghee or coconut oil and chopped veggies and top with 4 to 6 eggs (beaten). Reduce heat, top with small amount of parmesan cheese, cover with lid, and allow eggs to cook and cheese to melt. Serve with cilantro or fresh herbs, if desired.

* Portion size will vary between men and women, as well as size and goals. Google the food you consume to understand calories. For example, for the FRITTATA, you can estimate 2 scrambled eggs contain 200 calories, plus 1/4 cup of veggies at 25 calories. At 225 calories with a side of half a mango (100 cal), that could be a good breakfast for some. In order to get your breakfast to approximately 25% of your daily caloric intake, add half an avocado (161 cal).

* Add minimal salt to all these dishes.

* Other great starters include protein-packed lean meats (watch for sodium), avocados, green tea, and organic vegetable juices (beets with stems, carrots with stems, green apple).

Let me know if you need help with your nutrition. I may be available to assist you in making healthy changes to your meal habits!

Go customFIT!

Bekah