They say you should have breakfast like a king, lunch like a prince and dinner like a pauper. But what should a king or a queen like yourself eat when you are on-the-go? Here are my favorite quick breakfast ideas and places you can enjoy a great breakfast in Boca.

Chi-Chi-Chi-Chia Pudding

The days of chia pet craze may be over, but the latest trend of chia-rich foods is only beginning. Because chia seeds are high in heart-healthy omega-3 fatty acids, protein and fiber they’re considered a superfood.

To get your daily doze of this little wonder, simply mix six tablespoons of whole chia seeds in half a cup of vanilla almond milk and stir for a few minutes until the seeds bulk up and form a pudding. Leave in the fridge overnight and in the morning simply add your favorite berries, cacao nibs and some honey to the pudding for a better-than-dessert breakfast.

In a hurry? Pick up a Chia Pod that comes with a little mini spoon in the dairy section of Whole Foods Market on Glades Road. (1400 Glades Rd, Boca Raton, 561/447-0000)

Dairy-Free Greek Yogurt

Did you know that dairy can actually contribute to weakening your bones instead of strengthening them?

Because calcium is a pH neutralizer and milk contains a lot of calcium, milk has long been touted as being good for our bones. But milk itself can actually be very acidic.

According to the Nutrition Action Health letter published in June 1993, Japan and China have the least amount of dairy in their diets and therefore the lowest rates of osteoporosis. On the other hand, countries with the highest consumption of dairy, such as USA and Finland, have the highest rates.

Steer clear of milk products and indulge instead in So Delicious Vanilla Greek Cultured Coconut Milk. This creamy, refreshing yogurt is rich in fiber, magnesium and most importantly - taste. Sprinkle it with some raw oats and berries and you will have a delicious morning parfait. This product is also available at Whole Foods.

Green Smoothie

If you are running out the door with no time for breakfast and need something nutritious, go for a green smoothie. When you’re on a time-crunch, make it the night before and store it in a mason jar in the fridge. (Recipe at AlinaZ.com)

Made with fruits, berries, leafy greens and nut milk, smoothies are full of antioxidants, vitamins and minerals. They’re rich in protein, fiber and healthy carbs too. If you don’t want to make your own, try the Popeye Smoothie from Raw Juce (2200 Glades Road, Suite 403, Boca Raton, 561/ 424-5823) or The Green Machine from 4th Generation Market (75 S.E. Third St., Boca Raton, 561/338-9920).

Egg Scramble

While there may be different opinions on whether or not eggs are healthy, I believe that when eaten in moderation, humanely raised, non-GMO, pasture-only eggs can be healthy.

Eggs contain all the information and nutrition needed to create a new bird, yet there is no pain inflicted on the animal. I like to eat eggs with yolks as they are rich in nutrients that can help support liver health as well as help produce 'happiness' hormones like serotonin, dopamine, norephinephrine. Try eggs with a big side of steamed spinach, cooked black beans, vegan Daiya cheese and salsa. If you have high cholesterol, then I suggest sticking with egg whites or substituting the eggs with sprouted tofu. If you don’t feel like cooking, try a delicious egg or tofu breakfast at Farmer’s Table (1901 N. Military Trail, Boca Raton, 561/417-5836).

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About Alina Z.

Alina Z., aka “The Green Goddess,” is a certified holistic health coach, detox specialist and raw-food chef (she conducts occasional classes at Whole Foods in Boca). Prior to moving to Florida,  Alina hosted her own TV show in Maryland—“Entertaining A to Z”—for people who didn’t have time to cook but wanted to eat healthy. Catch one of her web episodes at eHow.com, visit Alina’s website at alinaz.com, or follow her on Facebook (facebook.com/CoutureFood) or Twitter (@CoutureFood). The Green Goddess blog runs every other Wednesday at bocamag.com.