This RD's Go-To Breakfast Ideas Front-Load The Day With Nutrients

Out of 193 countries worldwide, the U.S. currently comes in 46th place for life expectancy. The driving forces behind this statistic are multifaceted, but part of the problem is a health care approach that's reactive instead of proactive and preventive. Integrative nutritionist Ella Davar, R.D., CDN, is an exception to that rule. Longevity is front of mind in her nutrition practice.

Davar approaches each patient in a personalized and holistic manner, emphasizing preventive wellness and long-term health. Not only a dietitian, Davar is also a bilingual Russian-American health coach, radio host, speaker, author, yogi, and theta healer. Based in Miami and New York City, Davar specializes in integrative, healthy-aging nutrition and lifestyle interventions. 

To help promote balance, Davar's upcoming book, Driven Women Wellness: Your Guide to Self-Care for Self-Preservation, offers a cohesive list of priorities, plans of action, and hacks to help women reach wellness goals while managing their busy lifestyles in a sustainable way.

As an integrative dietitian, I specialize in longevity, and my work has always been focused on personalized diet and lifestyle interventions. I take into account different aspects of clients' lives, such as health conditions, work schedule, family circumstances, religion and food preference, allergies, intolerances, and sensitivities. 

My dietary pattern is inspired by the Mediterranean diet, which is scientifically proven to be associated with greater chances of health and longevity. I also follow a Mediterranean lifestyle by focusing on locally sourced seasonal produce, homegrown food through gardening, homemade meals, and family-style eating.

My day tends to be front-loaded with nutrient- and calorie-dense meals, followed by a light dinner. My favorite meal is breakfast because I usually wake up hungry and full of energy after my morning yoga or stretching routine. When I don't have a lot of time to cook, I enjoy making a quick greens or berry smoothie with an organic greens powder, collagen, nut butter, wild berries, and spinach or kale.

I am really obsessed with my matcha tea right now. I make sure to choose the highest quality, ceremonial-grade organic matcha tea. Making my morning matcha is a daily ritual I look forward to. I also love the calm, focused energy it gives me, allowing me to feel sharp but not anxious and jittery. And, of course, I love the built-in natural caffeine, antioxidants (like the catechin EGCG), and L-theanine, aka nature's "chill pill."