Porridge every day before morning exercise -
Half dozen almonds, half dozen Walnut halves, a Brazil Nut, and a teaspoonful each of Sesame seeds, Sunflower seeds and Pumpkin seeds - all mashed up with a mortar & pestle.
This, along with a banana and two spoonfuls of Goji Berries chucked into a blender with 1 cup of water and 1 cup of skimmed milk (both warm but not hot first, helps soften up the blending).
Resulting gloop poured into saucepan with 1 cup of Porridge oats, half teaspoon of Cinnamon and a teaspoon or less of Blackstrap Molasses.
Keep it stirred.