I’m convinced that most of today’s weight problems are being caused by over-consumption of sugar and processed food. Unfortunately, sugar consumption starts in the morning with cereal, orange juice, pancakes, waffles, bagels, donuts, French toast, biscuits and gravy, apple juice, malt-o-meal, croissants, banana bread, muffins, toast, pop tarts, sausage and egg sandwich, yogurt, fruit, etc. Most of the breakfasts sausages and even bacon are made/processed with sugar as well.

The sad thing about these sugary breakfast foods is that they contain nothing that you actually NEED to fuel your body for a busy day. They are high in sugar, carbs, and low in protein and healthy fats. "Fortified" means they add it in, so cereal is just sugar with a multivitamin. Ever wonder why you’re hungry in an hour? Or maybe why kids can’t sit still at school or at home? We are a little too wired from the morning’s dessert.

If we start right away with sugar in the morning, we are bound to crash a couple hours later and want even more sugar! Oh… and stay overweight as well. My #1 rule in my “FOOD FOR YOU” book for “Riannan’s Rules for Results” is:

Each meal and/or snack must have a source of protein and/or a healthy fat. (Meat, nuts, seeds, legumes, dairy, cooking oils, etc.) With these, the goal is to have balanced blood sugar and really take care of our body by having a necessary protein and/or fat to fuel our system and get the fat burning machine going. Also, if one of these happens to be Yogurt, it must contain another source of protein as well. Example: Yogurt and almonds. Yogurt by itself isn’t enough to keep you full long enough and will spike blood sugar making you hungrier faster.

Using my #1 Rule for Results… here are a few breakfast options to use this week for your usual breakfast swap outs:

Instead of sausage egg sandwiches, lose the sugary bread/sausage and keep the eggs!

Protein Packed Juevos!

Ingredients: 3 eggs, ½ tbsp coconut oil, ½ a red bell pepper, ¼ cup onions, ½ avocado , taco seasoning, cilantro

Directions: Heat pan on stove, add ½ tbsp coconut oil, cook 3 eggs on medium heat, add onions and bell pepper. Scramble in pan. Add taco seasoning last. Remove from pan onto plate. Cut up ½ avocado, add onto plate and sprinkle on chopped cilantro!

Prep and cook time: 15 minutes

Estimated 415 calories, 21 grams of protein and 29 grams of healthy fats!

Craving something sweet/dessert like? How about bananas and chocolate? Skip the pancakes, waffles, banana bread and muffins but keep the taste!

Chocolate Banana Protein Oatmeal

Ingredients: ½ cup Quaker Oats, 1 scoop FORM chocolate protein powder, 1 tbsp chia seeds, ¼ cup slivered or chopped nuts, ½ banana sliced, (optional) cinnamon for taste

Directions: put ½ cup oats into bowl and fill with 1 cup of water. Add 1 tbsp of chia seeds and 1 scoop of FORM chocolate protein powder. Cook in microwave for 1 minute. Stir, then cook for 1 more minute. Take out of microwave. Add chopped or slivered nuts and banana slices. Sprinkle optional cinnamon for taste

Prep and cook time: 8 minutes

Estimated 470 calories, 33 grams of protein, 17 healthy fat

Strapped for time? Aren’t we all? If you remember having toast with peanut butter & jelly or even jelly donuts you’ll love this one!

Peanut Butter & Jelly Protein Smoothie

Ingredients: 1 scoop FORM chocolate protein powder, 1 tbsp peanut butter, 1 packet of Rain SOUL, (optional spinach), water, ice

Directions: Fill Nutri-bullet or small blender with a little water first. Then add 1 scoop of FORM, 1 packet of Rain SOUL* and also 1 tbsp of peanut butter. Add spinach if desired. Add ice with more water and blend!

Prep and Cook time: 3 minutes

Estimated 243 calories, 26 grams of protein, 9 healthy fat

*The Rain SOUL packet in this smoothie contains 16 servings of fruits and vegetables and

3 servings of healthy fats. Packed with antioxidants, this is the perfect supplement for detoxing the body and preventing diabetes/heart disease/cancers!

So here you go, 3 breakfasts to try this week that are jam packed with nutrition, protein, and minimal ingredients and will keep you full all morning and help jump start your weight loss!

-->Interested in trying the Rain FORM and SOUL products that go with these recipes? Maybe a healthy seed infused coffee too? Contact or Message me for info!

My book “Food For You - Designing your own Diet for Lasting Results” available soon!

Have a happy and healthy week!