Your first food choice of the day is always the most important!

Did you know that the first thing you consume will dictate how successful the rest of your eating day is?

Like our thought life, we need to start our eating life on a positive note which is why I am starting a Shredder Challenge beginning Monday! Respond to this by sharing post & commenting below ‘’I AM IN” so I know who to keep accountable. (yes we all need accountability) :)

The Shredder Challenge…write this down where you can see it. When you write it down you commit!

I ____YOUR NAME____ pledge to switch my breakfast to a protein, good fat and good carb choice.

Why should I do this?

Because it will shrink your waistline that’s why!


Because it stabilises blood sugar for the day which in turn promotes a healthy secretion of the hormone insulin.

If our body has a breakfast containing carbohydrates that are too high in GI (Glycaemic Index) or insulin response e.g. starches like cereals & high fructose (fruit sugar), we run the risk of secreting too much insulin which will lead to excess fat storage as well as unstable blood sugar. Unstable blood sugar can also lead to cortisol secretion (stress hormone) promoting fat storage around the waistline.

You will not only shrink your waistline but you will also improve your moods by increasing the production of hormones like dopamine which will help you stay focused and alert.

I recently had banana & oats for convenience as I was travelling which I regretted straight away. The difference in my energy levels was substantial. Not only was I looking for food an hour later I also felt extremely sluggish for the rest of the day & had more sugar cravings so I could not wait to get back to my protein breakfast!

So what can I have?

I have listed the most popular breakie choices you can mix and match. You can also grab a copy of my book Healthy Body for more ideas.


(Shoot for at least 100gms animal protein raw measure or 1-2 whole eggs with 50gms of animal protein raw measure)


Chicken (mince easier for breakfast)


Beef (mince I find easier for some)

Turkey (the rissoles featured in Healthy Body are my fav eaten cold)

Good fats




Olive or flaxseed oil


Feta or Goats Cheese

Good carbs

Anything green like baby spinach or asparagus

Tomato & olives (lower in fructose)

Quinoa (a good alternative to oats as it is higher in protein, see complimentary Healthy Body recipe)

Cauliflower (mashed up is a great option with so butter and cracked pepper yum!)


Sweet potato


There are plenty more options and my entire list of recommended foods you can find here. I find things like smoked salmon, baby spinach & a handful of nuts really handy if I have no time to cook.

Commit to doing this for 7 days & I guarantee you will not look back!

Happy Friday Shredders. I look forward to hearing how changing your morning meal has set you up for fat loss success!

Yours in Hormone Health & Fitness,

Sally Matterson

"Sally Matterson is one of Australia’s foremost personal trainers. With over 13 years of industry experience, her cutting edge methods of training are in high demand helping actors, models, athletes & everyday people get their bodies in peak physical condition. As a qualified BioSignature Practitioner (study of hormones & their correlation to fat storage), she has revolutionised the way her customers and followers think about conventional means of weight loss." - Rockpool Publishing