Asparagus, Leek, and Mushroom Frittata

Starting your day with enough protein is one of the simplest ways to transform your energy, focus, and mood. When breakfast is mostly carbs (toast, cereal, fruit juice), blood sugar rises quickly and then crashes mid-morning, leaving you tired, foggy, and craving sugar or caffeine. Instead, beginning your day with protein, healthy fats, and fiber slows digestion, keeps blood sugar balanced, and supports a healthy cortisol rhythm—helping you avoid the blood sugar roller coaster that drains your energy. Protein in the morning also provides the amino acids needed to make neurotransmitters like serotonin, dopamine, and GABA, which support focus, mood, and calm energy.

In Episode 3 of the Restorative Nourishment Podcast I am speaking with May Tom, RD. May is a registered dietitian with an extensive training in functional medicine and is a certified Functional Medicine practitioner. May received her undergraduate degree in physiology and neuroscience from the University of California San Diego. She received her master's in public health from Loma Linda University along with her dietetics license. In this episode, we're talking about how to upgrade your metabolism and increase your energy with a supercharged breakfast so you can function your best and live your life's purpose.

If you could make one dietary change to set yourself onto a new trajectory of health, it would be to consume a nutrient dense breakfast consisting of high-quality protein, fiber, and healthy fats. A nutrient-dense, high-protein and fiber-rich breakfast will help you curb cravings for foods you are working to stay away from, boost your metabolism, balance your blood sugar, help regulate your circadian rhythms, keep your mind sharp during the day, and increase satiety. Setting achievable goals that you can build upon sets you up for the most success as it gives your body and brain time to rewire. Dietary change quite literally creates new biochemistry in your body that takes time to get used to.

Flaxseeds are a powerhouse of nutrients and fiber that help feed your beneficial gut microbes, reduce inflammation, regulate your digestive system, improve cardiovascular health, and help normalize blood sugar levels. This healthy muffin recipe uses 1 ½ cups of flaxseed meal, in addition to a small amount of oat flour and a cup of wild blueberries to pack in the nutrients! The soluble fiber found in plant-based foods is essential for increasing gut health and longevity. Serve muffins for breakfast with a cup of tea and hard boiled eggs, or pack a muffin in your child's lunchbox. 

Honor the mothers, grandmothers, and nurturing figures in your life this Mother’s Day by creating a meal made with whole food ingredients and heartfelt intention. Whether you’re preparing breakfast in bed, a spring-inspired brunch, or a simple family dinner, I’ve gathered a collection of nourishing, gluten-free recipes to inspire you.

Going on a gluten-free and dairy-free diet doesn’t mean you need to give up your favorite foods, you just need to switch out the ingredients you are using! This gluten-free waffle recipe is easy enough to make as long as you have a few basic ingredients on hand. Try making a double batch on the weekend and freeze the extras to have on hand for quick breakfasts during the week. Children can use a toaster oven to reheat frozen waffles for breakfasts or after-school snacks.