What did you have for Breakfast?

It’s our most important meal of the day, yet we tend to skip it.  Whether you’re rushed to get out the door, or just don’t feel “hungry” it’s been proven that those who eat a healthy breakfast are typically leaner than those who don’t. Cereal happens to be my most favorite breakfast option, but there are plenty healthy options to choose from. Regularly eating a nutritious breakfast will help you to get the day started with more energy.

A few options to try:

-       Cereal-  A  whole grain cereal is essential. Check the amount of fiber and sugar. You want your cereal to contain at least a few grams of soluble fiber, and don’t let the sugars exceed 3-5 grams.

-       English muffin or Toast- Whole wheat. If it says bleached enriched wheat flour, then it’s not the same! Select a bread that says “whole grain” or “whole wheat”. Now you need a topper. If you are willing to try something different, spread sliced avocado on top! Avocado contains zero cholesterol and sodium.  It also contains essential nutrients such as Vitamin E, B-Vitamins and folic acid

-       If you prefer the more traditional route, add  your protein, which can include peanut butter or an egg.

-       Protein is another key component to a sustainable breakfast, add an egg or two to your morning and you’ll feel full longer.

-       If you’ve already left you’re home and don’t have many options, I recommend Starbucks morning breakfast. You can wake up with a cup of coffee or tea. I recommend making it a latte for added calcium. (Make sure to specify  your milk preference) and a bowl of oatmeal with berries and/or nuts. If you don’t have time to scarf down oatmeal, grab a kind bar. Most Starbucks locations have them and they will provide you with amble protein and pair it with a banana.

Egg Bowls

It's a favorite at my house and I hope you enjoy it too! 

1. Decide what type of eggs you would like to make. I often make fried or scrambled because it's quick. If you have high cholesterol, which I do, simply eliminate the yolk. Then, coat the pan with a little olive oil or non-stick spray.

2. For a quick breakfast use Instant Grits- Heat up the water and mix in the grits with a wedge of Lite Laughing Cow Cheese. If you're not a big fan of grits, I recommend adding potatoes, but Grits are quick and by adding the lite cheese, it tastes delicious!

3. Once the eggs are cooked toss them in the bowl with your grits and you have your very own Egg Bowl.

Keep in mind that there are a ton of options and variations. I recommend sautéing vegetables- Take a look in your vegetable bin and chop up and toss in a few different vegetables before you cook the eggs

Healthy Protein: Quinoa

Pronounced (KEEN-wah) 

A gluten-free source of protein from South America. It has a slightly nutty flavor and a similar texture to rice or couscous. It's high in fiber and iron. Quinoa is a great option for breakfast lunch or dinner. 

Try this great Breakfast Recipe:

2 cups Water

1 cup Quinoa

(Cook for 15 minutes, or until all water is disolved)

Add skim milk, cinnamon, raw almonds or walnuts and fruit of your choice)

It will make 4 servings

1 serving of Quinoa only is approximately 155 Cal. 2.5g Total Fat 0 Cholesterol 3g Dietary Fiber 6g Protein