“New year, new me!” We have all said this to some degree as the clock nears midnight. We make big, bold statements that are sure to succeed (usually after a few too many glasses of bubbles). But, as we settle comfortably into the New Year and back into our old routines, it’s easy to neglect those vows we made to ourselves just a few short weeks ago.

When we make plans to drastically change our lives overnight, it starts to feel overwhelming. All those good intentions give way to what we know, what’s safe, and, most of all, what is routine. This is human nature. But, how can you make changes that actually work? Baby steps! Set realistic goals, plan accordingly, and, most importantly, be kind to yourself.

The number one way I have seen people be successful with any goal, whatever it may be, is to make it part of their routine. When getting up and running 5km (or insert goal here) every morning becomes as commonplace as having your coffee and brushing your teeth, it becomes easy to transform this ambition into your life.

If one of your many goals was to improve your health, energy level, attitude, etc., here’s my advice to you: start by eating breakfast! This is one of the simplest changes you can make to improve your overall health. It seems so simple, right? But, you would not believe the number of people dealing with weight issues, exhaustion, and crankiness caused by not “fueling their fire” in the a.m.

As a nutritionist and a chef, I cannot stress enough the importance of eating breakfast daily and not just on the weekends. I know it seems like an impossible task some days, especially if you are taking care of yourself, kids, animals, and trying to get everyone ready and out the door.

You may not think skipping breakfast is a big deal, but trust me, it is. Breakfast sets you up for success for the rest of the day. Don’t you want to be as prepared to face the world as possible? I know I sure do!

You can breathe deep though, because I am here to help you! I want everyone to believe in and enjoy breakfast as much as I do. I have broken it down into a few fun facts, some simple kitchen tips, and some delicious recipes. Follow these tips, slowly start incorporating them into your everyday, and before you know it, you’ll have a new routine.

WHAT TO LOOK FOR IN A BREAKFAST FOOD:

• Whole grains. We should make fiber our friend! Veggies, oats, whole grain toast
• Lean protein. Eggs, lean unprocessed meats, Greek yogurt
• Low sugar, naturally occurring only please. Bananas, apples, berries
• Healthy fats. Chia, hemp and flax seeds, avocado

WHAT IS THE IMPORTANCE OF BREAKFAST?

• Weight control. Many studies show breakfast eaters maintain a healthier weight than breakfast skippers, and you’ll most likely make healthier choices for the rest of the day if you’re not running on empty.
• Improved mood and mental clarity. If you start your day with a happy, satisfied tummy, it’s pretty easy to understand how this will make you an all around nicer, smarter person!
• Improved metabolism. Nobody likes talking about bowel movements, but we all need them! The earlier in the day you feed yourself, the earlier your metabolism kicks in and the more efficiently it works throughout the day.

TIPS FOR SIMPLIFYING YOUR KITCHEN LIFE:

• Always make a list before you go to the store. This keeps you focused, saves time, and you’ll avoid impulse buys (which are often unhealthy choices).
• Buy in bulk. When dry goods or freezer items are on sale, stock up! This will make your weekly trips quicker and easier, and you will end up saving lots of time and money.
• Schedule yourself cooking time. Cook a big batch of soup, stew, lasagna, or whatever you enjoy. Portion and freeze to save time during the week!
• Get the family involved. Get a white board where everyone can write down meal ideas and grocery items. Plan meals everyone can help prep and get excited about.
• Keep it simple. Don’t stress about being the next Rachel Ray or Jamie Oliver. Experiment, try some new recipes, but don’t over complicate things. Often the most delicious (and healthiest) foods are the simplest.
• Smile, laugh, enjoy! Cooking should be pleasure not pain. If you burn it or overcook it the first time, laugh it off, and try it again!

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2 slices Whole grain bread (toasted)

1 large Egg (preferably organic)

1 tsp. Apple cider vinegar (or any light vinegar)

1/4 Tomato sliced

1/4 Avocado sliced

1 oz. Aged white cheddar cheese

Directions: Bring water and 1 tsp. vinegar to a light boil in a shallow pan. Make sure there is enough water to cover egg. While water is coming to a boil, make your toast. Place tomato, avocado, and cheese on top of toast. Poach eggs; crack into water and cook about 5 minutes – just until the white is set and the yolk has filmed over. Remove with slotted spoon, use paper towel to absorb excess moisture. Place on top of toast. Season with salt and pepper to taste. FRUIT AND

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YOGURT (1 SERVING)

1 cup Fresh berries

3/4 cup Greek yogurt (I use 2%)

1 oz. Pecans, chopped

1 tsp. Honey

1/8 tsp. Ground Cinnamon

Directions: Wash and prepare fresh berries. Top with Greek yogurt and drizzle of honey, chopped nuts, and a sprinkle of cinnamon.

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WHOLE GRAIN PANCAKES (4 SERVINGS)

1 cup Rolled oats (chopped in a food processor)

1 1/2 cups Buttermilk 1% (well shaken)

1 cup Whole wheat (or gluten free flour)

1 1/2 tsp. Baking powder

3/4 tsp. Baking soda

1/4 tsp. Cinnamon

1/2 tsp. Salt

1 large Egg (lightly beaten)

1 tsp. Pure vanilla extract

1/4 cup Greek yogurt

2 Tbsp. Honey

Accompaniment: Fresh berries, Greek yogurt, Chopped pecans, Maple syrup

Directions:  Soak oats in buttermilk for 10 minutes. Meanwhile, whisk together dry ingredients in a large bowl. Stir egg, vanilla, yogurt and honey into oat mixture and mix with dry ingredients until just combined. Heat a griddle over medium heat until hot and lightly brush with oil. Working in batches, pour 1/4 cup batter per pancake onto griddle and cook until bubbles appear on surface and undersides are golden-brown, about 1 minute. Flip with a spatula and cook other side, about 1 minute more. (Lightly oil or butter griddle between batches.) Serve hot with your favorite toppings!

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OATMEAL COOKIE SMOOTHIE (2 SERVINGS)

1 medium Banana

1/4 cup Pitted dates

10 Almonds (soaked overnight and rinsed)

1/4 cup Rolled oats

4 Tbsp. Hemp seeds (or chia seeds)

1/4 tsp. Cinnamon

1/2 tsp. Pure vanilla extract

2 cups Milk (almond, cow, rice etc.)

2 scoops Vanilla protein powder (optional)

Directions: Blend all ingredients until smooth, thin with more milk if needed, or add some ice cubes if you prefer a thicker shake.