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  • Amy Salman, Founder, The Wellness Map

3-Quick, Nutritious Breakfast Winners

Still skipping breakfast because you're too busy or simply forgot? A proper breakfast jump-starts your metabolism, "breaking-the-fast" after a period of not eating. It fuels the body and brain and helps replenish the blood sugar (glucose) we need which is normally low when we wake. Breakfast gives you energy, clarity, and focus, and is linked to improved memory and concentration, lower levels of bad "LDL" cholesterol, reduced risk of diabetes, heart disease, and being overweight. If you're still grabbing a bagel or doughnut because it's easy, you are not only zapping your energy levels, but setting yourself up for blood sugar spikes which trigger cravings and hunger. Try these nutritious meals that are simple and easy to prepare. You'll be nourishing your body with nutrient dense foods that both fuel and satisfy.

To your health & happiness,


Chia Pudding


1/2 c unsweetened almond or coconut milk

2 TB chia seeds

1 tsp vanilla extract

1-2 tsp cinnamon

1-2 tsp pure maple syrup (optional)


Combine ingredients in a mason jar and mix well. Let sit for several hours or overnight in the refrigerator. Top with your favorite fruit or nuts, and for a boost of protein add collagen protein powder.

Enjoy for breakfast in place of your cereal, as a snack, or dessert.



Handful of organic spinach or kale

1/2-1 c of wild frozen blueberries

1/2 banana

1-2 TB chia seeds

1 c unsweetened almond or coconut milk

Scoop of collagen or vegan protein powder of choice

2 TB cacao powder (if you desire a chocolate smoothie)

1-2 tsp cinnamon (optional)

Add ice (optional)


Place all ingredients in a blender, blend on high for about 30 seconds. Add ice, continue to blend for another 30-45 seconds or until all ingredients are mixed well.

Overnight Oats


1/3 to 1/2 cup unsweetened almond or coconut milk

1/3 to 1/2 cup old-fashioned rolled oats (gluten free)

1/3 to 1/2 cup greek yogurt (optional)

1-2 teaspoons chia seeds

Serving suggestions: top with fruit (fresh or dried), nuts, nut butter, coconut, spices, vanilla extract


Add the desired amounts of milk, oats, yogurt, chia seeds to a mason jar and stir well. Refrigerate overnight.

In the morning, add additional liquid if you'd like. Once you achieve the desired consistency, top with fruit, nuts, nut butter, coconut, spices, or vanilla extract.

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