Fuel or Famine? The “I Don’t Do Breakfast” Breakfast Solution. ~ Angela M. Diaz

Via elephant journal
on Jan 14, 2013
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Source: paparazzioops.net via Amber on Pinterest

Approximately 25 percent of Americans skip breakfast on a daily basis.

There is a common thread of reasons:

My stomach isn’t ready in the morning.

It makes me feel heavy.

It makes me feel nauseous.

I don’t have time.

Also, the rules of healthy eating have changed, modernized and evolved so much over the past decade. Is it still the most important meal of the day?

Some skip breakfast due to dieting and trying to lose weight. Cutting out calories by skipping your morning meal is actually extremely counter productive. A small, light meal can jump start your metabolism, give you more energy and prevent you from getting hungry throughout the day, avoiding binge eating out of extreme hunger late afternoon.

Many of us substitute a cup of coffee for breakfast, which can definitely give us a jolt of energy, but not necessarily the type of fuel our bodies need. While a little bit of caffeine can have positive health benefits, it shouldn’t be used alone as your morning fuel—it just tricks the body into having energy instead of providing it with sustenance.

If you are not used to eating breakfast it can definitely feel awkward and forced to start. Our stomachs feel smaller in the morning from going hours without food while we are asleep and starting with a gigantic meal may be too overwhelming for some of us. Though breakfast has been recommended to be the largest meal of the day, depending on your schedule it can work best to just have something light for breakfast and then a few hours into your day when you start to have more of an appetite, have a hearty lunch.

As a former “Coffee only” breakfast person, I completely understand the importance of a morning cup of Joe!

Caffeine in moderation also has some awesome health benefits. It’s a mood booster, stimulates your central nervous system, increases metabolism, contains antioxidants which lower your risk of heart disease and increases mental focus.

What I have come up with is a no-fuss way to have a healthy, light breakfast, including your morning cup of coffee all in one delicious beverage! It’s a smoothie I have designed over the course of a few months of slowly integrating breakfast into my own routine.

It keeps me full for approximately three hours and provides me with a few hundred calories to jump start my metabolism, count as a small meal, and give me energy to begin my work day, or morning exercise routine. I’m far less tired, cranky, and feel more focused for sure.

This is only my own personal preference as far as flavors and ingredients that work with my diet but you can play around with all kinds of different recipes.

I start with brewing a pot of coffee, French press, espresso—whatever your caffeine preference is!


While my coffee is brewing, I break up a banana into a blender. Fruit is a great breakfast food, provides natural sugar, is light, and the potassium is great for sore muscles from yoga!

1-2 tablespoons of Greek yogurt. Contains protein, and the healthy bacteria to keep our digestive systems on track. If looking for a vegan substitute you can take 1-2 tablespoons of oatmeal and water, microwave it for one minute to soften and toss it in!

1-2 tablespoons of organic peanut butter. Great source of protein and healthy fat to burn during your morning workout.

1-2 tablespoons of honey. Excellent natural sweetener. You can substitute with the same amount of crystallized coconut sap for a lower glycemic content or agave, whichever works best for you!

1-2 tablespoons of cocoa powder. Great source of antioxidants and of course who doesn’t love the chocolate, banana, peanut butter combo?

A teaspoon of flax seeds can be a nice addition for fiber.

Lastly, I add a small strong cup of brewed coffee or a couple shots of espresso right into the blender and blend until smooth. The measurements are to taste, or depending on how many calories and how thick and hearty you want your smoothie to be! This has become ceremonial and probably my favorite meal of the day.

Give your own breakfast ritual a try!


Angela Diaz

Angela Melissa Diaz is a self-proclaimed ecofashionista and thrift store/vintage clothing junkie. She’s writing for the ecofashion and wellness sections of elephant as well as bringing her social butterfly skills to the social media team. If you cannot get in touch with her via any forms of technology, she’s on her yoga mat flowing through vinyasas at 90 plus degrees or studying for her certification in health and wellness counseling. She hopes to save the world from bad food choices and stagnant lifestyles while reminding everyone to breathe and laugh as much as possible. You can reach her at [email protected] or find her on Facebook.


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Ed: Kate Bartolotta


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16 Responses to “Fuel or Famine? The “I Don’t Do Breakfast” Breakfast Solution. ~ Angela M. Diaz”

  1. Michael says:

    It sounds yummy and decadent! I need to try it. I have a solid breakfast on occasion, but I can attest that after 20 years, a cup of coffee and 20 to 25oz (for a full grown hombre) of fresh juice is more than enough breakfast to healthfully and satisfiedly (new word I just coined) get to lunch. Once in awhile I'll add a banana at some point in the morning, and if I ever feel especially hungry of course I eat something more substantial, but the myth of a big breakfast being a healthful, necessary thing is just that: a myth.

  2. @stylistad says:

    Definitely! Fruit is an excellent breakfast its light, easy, no cooking and if your body needs more it will let you know! Not every breakfast has to be 2 eggs, 2 slices of toast , side of oatmeal, side of fruit, coffee, juice, etc etc.

  3. Chaim says:

    Greek yogurt is awesome, but if you ever want to try dairy alternative try soaking chia seeds in coconut milk/beverage for an hour or so. Lots of amazing things in chia and it will give you a similar thickening as yogurt does.

  4. caprikorn50 says:

    Quick, healthy and portable for those on the go! I'll have to try this.

  5. Karen says:

    I agree! I'm not sure there's actually any science to backup the idea that eating breakfast jump-starts your metabolism. It's just one of those old myths– one I used to tell myself, too. Until I decided to be okay with the idea that I never really want breakfast and forcing myself to eat when my body isn't asking for it doesn't make sense. I'd rather eat more later when I can enjoy it!

  6. @stylistad says:

    Chia seeds definitely have amazing benefits and I love coconut milk. I don't do much dairy or soy, so coconut as well as almond milk have been a great substitiute.

  7. Kudra says:

    Fabulous Idea Anj! Breakfast is the most important yet difficult meal of the day for some, so I like the idea of a yummy smoothie!

  8. edie says:

    posted on main page last night and putting on health now….thought had done it….and then trying this fabulous breakfast but is more of brunch now….work in progress.

  9. Mavenjoy says:

    Yes! Thank you for this. A java smoothie fits me to a T too. Satisfying, energizing and delicious!

    To bypass the dairy, try skipping the yogurt and go for thick almond milk — chocolate almond milk is even better and you won't need the honey and cocoa powder (raw cacao powder is a great alternative to cocoa). To help maintain the creaminess that leaving out the yogurt can pose, try using almond butter for the peanut butter and a cup of ice. The key is to very thoroughly blend it and voila — creamy, rich dairy-free mocha smoothie.

    And yes, flax and chia seeds make super sprinkles for just about everything — try adding a bit of cinnamon to your smoothies and reap all its many benefits and the depth of flavor it adds too. EnJOY!

  10. Tamara says:

    Microwaves are the devil! They are super bad for you! Also, if you're using pasteurized yogurt, it likely has no LIVE, beneficial bacteria left. Sorry to be the bearer of bad news.

  11. Tamara says:

    Here is just one article about microwave use with sources and references. http://articles.mercola.com/sites/articles/archiv

  12. @stylistad says:

    This sounds like a delicious version as well. yes I often sprinkle cinnamon in the smoothie as for a little flavor and a nice warming effect and chocolate almond milk is my favorite, great alternative to creamer for a regular cup of coffee as well!

  13. @stylistad says:

    I only use greek yogurt with live, active cultures.

  14. @stylistad says:

    You don't have to use a microwave, you can use your stovetop, perhaps build a campfire in your backyard, however you choose to cook the oatmeal.

  15. […] Fuel or Famine? The “I Don’t Do Breakfast” Breakfast Solution. ~ Angela M. Diaz (elephantjournal.com) […]

  16. Christine says:

    I love the idea of combining morning caffeine with smoothie–I prefer tea to coffee though. I'm sure the tea-drinkers of the world could come up with some fabulous concoctions using matcha or, my favorite, pu-erh!