Have Abundant Energy Sunrise to Sunset!

Just as educator and author, Stephen Covey writes in his book The 7 Habits of Highly

Effective People, “Begin with the end in mind.”1, so can the beginning of your day determine the way you would like it to end – with an abundance of energy. That all depends on your first meal of the day, breakfast.

Last year I launched a new business for a local entrepreneaur called the Dunn House Bed and Breakfast in Toronto, Canada. There I created a menu from local and organic food to serve as many as eighteen people every morning for breakfast - the most important meal of the day. Staying healthy while travelling is all about how we fuel our bodies. Nobody wants to be sick while on vacation.

It is vital to eat well all the time but especially while travelling. Meal times can be irregular and sleep can be erratic, stressing our immune system. A good breakfast full of dense nutrition that supports your overall health makes a huge contribution to a great vacation. If this keeps you healthy while away from home just think of what it will do when you get back to your regular routine.

Here is what I do to fuel my breakfast and get rave reviews from my guests:

  • I start the morning by serving a smoothie packed with super foods2 like maca, hemp seeds, flax seeds, raw cocao, and spiralina and always an extra serving or two of veggies.

  • I change recipes to create a low glycemic load (full of fiber to help slow down the entry of carbohydrates into the blood stream)3. Exchanging enriched flour for healthy versions like buckwheat, rice flour and oatmeal in pancakes can have a huge impact on your energy levels.

  • I also substitute refined sugars for natural sweeteners like honey, coconut sugar or

maple syrup. They are way more nutritious and full of flavour.

  • I make my own unsweetened nut milks to replace regular milk in recipes adding in more protein, with no additives or preservatives.

  • I replace unhealthy fats with heart healthy fats like coconut oil or flax oil and hemp oil.4

  • I use fragrant spices to support the balancing of the blood sugar like cinnamon and nutmeg.5

  • And finally my last step is to support local growers and businesses. I get to know the businesses in my neighbourhood and in turn they save the best produce for me, give me special prices and great service.

At the Dunn House B&B, it is not unusual to find a crowd lingering at the breakfast table, laughing, chatting, sharing stories and enjoying good healthy food. So, please, don’t skip breakfast. These steps are so easy to implement and really, it’s not a bad way to start the day.


  1. Covey, S. R. (1989). The 7 Habits of Highly Effective People. 1989, NY: Free Press.

  2. Superfoods, 03 Dec 2014

3.&5. Fiber, Cinnamon: 03 Dec 2014

  1. Coconut Oil: 03 Dec 2014

Image Photo Credit: - Freedom Concept copyright: Subbotina, Anna, date: 12-03-2014

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