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Top tips to make your breakfast healthier

Nutritionist Rachel Graham offers her advice on the importance of breakfast and how to make your breakfast healthier.

Top tips to make your breakfast healthier

Mornings in most households are busy & often we find ourselves rushing around with no time for a proper breakfast; for many, breakfast can either be a complete non-event or at best a slice of jammy toast shoved in as we rush out the door …

Neither of these scenarios is recommended. It’s important to start your day right, by prioritising time to eat a healthy breakfast, which has several benefits. Not only will it set you up to make healthier choices for the rest of the day, but it also means you are off to a good start meeting your RDA (recommended daily amount) of certain key nutrients to function optimally.
Research shows that the food choices you make at breakfast can also determine your calorie burn throughout the day – the more whole food choices you make, the more you balance your blood sugars, the fewer cravings you experience, which will help you to maintain a healthy weight… win/win/win!

Whole foods

Whole foods are minimally processed foods in their original state free from additives or artificial substances: think fruit, vegetables, whole grains, nuts & seeds.
When it comes to breakfast, It’s the quality that matters. Whole foods are energizing, satiating, and packed with a wide variety of important nutrients. This results in balanced blood sugars which provide slow-release energy rewarding you with better concentration, memory & energy. Who doesn’t want to start their day like this? great for both adults & kids to perform at their best whether in work or at school.


Don’t make me think!

If currently your mornings are busy & you struggle to get going, let alone get a healthy meal inside you, then consider trying some simple hacks to improve your mornings, without having to think about it!

I recommend starting the night before! make some overnight oats – they will take no more than 5 minutes to prepare & can be made directly in the jar you will eat them from. Store them in your fridge overnight so they are instantly ready to eat when you wake up, or you can quickly grab & go if you need to take breakfast with you.

Overnight oats are very simple to make & you can really pack in the nutrients with flaxseeds, chia seeds, sunflower seeds, pumpkin seeds & more.
Linwoods make a very convenient pouch of these cold-milled organic seeds that are a rich source of fibre, protein & omega 3 to support heart health, bone health & brain health.
Simply add 20g or 2 tablespoons to your porridge oats, with your milk of choice. You can also add a handful of berries i.e. blueberries to further increase the nutrient density, particularly the antioxidant levels…

Nutrient Powerhouses

Little seeds like those contained in Linwoods pouches, pack a powerful nutritional punch! These tiny seeds contain all the starting materials needed to grow into a complex plant, and because of this, they are a must-have item in your diet.
They can be used in various ways from adding them to your porridge, yoghurt, smoothies, bread, salads etc…

  • Chia Seeds provide an excellent source of omega-3 fatty acids that have numerous benefits, including glowing skin and improved cognitive function i.e. memory & concentration.
    Just 2 tablespoons of chia seeds contain 4 grams of fibre, the kind that acts as a prebiotic, feeding our friendly gut bugs, and supporting our gut health. Chia seeds also contain high amounts of protein and contain more calcium than milk.


  • Flaxseeds are another great source of omega-3 essential fats along with fibre and key vitamins and minerals. They contain powerful, anti-cancer, hormone-balancing phytonutrients called lignans.


Alternatively, you could make a smoothie & include the Linwoods seed mix for the added protein, fibre, and omega 3 benefits.  Thankfully, smoothies can also be prepped the night before. You can even involve your kids to get them on board, encouraging healthy choices from an early age.
Get them to help you prepare ‘smoothie bags’  by adding all your fruit, & veg into a zip lock bag & place it in the freezer. Then all you have to do in the morning is empty your bag into a blender, add your liquid + your Linwoods mixed seeds, for a speedy & nutritious wholefoods breakfast.  Older kids could even make these themselves & enjoy coming up with their own new flavors.

It’s the small things we do every day that add up to make the biggest difference to our overall health & wellbeing.
Making it easy for yourself to make a healthy choice is the key to being consistent & therefore seeing & feeling the benefits of your efforts.
Building a healthy breakfast doesn’t have to take a lot of effort. Simply add Linwoods cold milled organic seeds to your breakfast smoothie or overnight oats to get all the nutrition you need to power you through your day.



Hi! I’m Rachel, here’s a little bit about me and how I can help you!


I’m a Nutritional Therapist & Medicinal Chef with over 25 years of Food & Nutrition experience.

I work predominantly in Women’s Health with an emphasis on Menopause. This naturally incorporates gut health, heart health & hormone health.

I am an accredited Menopause educator from The British Menopause Charity. I am qualified to advise women of the various treatment options available to manage the symptoms of menopause, including:

  • HRT 
  • Alternatives to HRT(supplements, lifestyle & alternative therapies)
  • Nutrition for Menopause – my new cookbook will be published in November 2022 with pre-orders open from September!

I run an online clinic with 1:1 consultations + group coaching specifically for Menopause

I also offer Meal Prep classes to give you the practical skills to improve your diet.
If you need help & would like to get in touch, just click here to book in for a quick chat.

Visit my website HERE


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