Sunday, November 11, 2012
Healthy (And Easy!) Breakfast Ideas
1. -Eggs and egg whites- My kids love hard boiled or scrambled with cheese. Hard boiled hold up well for a couple of days in the fridge and can be taken (with an ice pack) to work for an energy boosting mid-morning or afternoon snack. I love egg whites for breakfast. I buy them by the case at my neighborhood warehouse grocery. I put 1 cup in a microwave safe bowl sprayed with Pam and spices added. On my microwave I cook them 2 minutes, cut them up, and cook 45 seconds more. Quick, easy and nutritious (Iím feeding 6 people in addition to myself most mornings).You can cook eggs in a pan or cook a frittata in the oven, in a heavy pan. Donít go overhead with full fat cheese, but a sprinkle of low-fat cheddar or fat-free feta is delicious.
2. You can also make a breakfast burrito with a low-carb whole wheat tortilla, and low-fat cheese and spicy salsa.
2. Low fat, low sugar yogurt or 0 % Greek yogurt are both great breakfast bases that are a great source of stomach-benefitting probiotics. You can add berries, or sprinkle with high protein whole grain cereal for a quick breakfast. Kids might enjoy it with a touch of honey.
3. In a pinch, spread 1-2 tablespoons almond butter on Ezekiel (no gluten) or whole grain toast. You can also use a whole grain, low-carb tortilla. Add sliced banana or apple for a sweet addition to either of the breads or tortillas.
4. A thin, whole wheat bagel or English muffin is filling and full of fiber. A regular bagel, especially when they are large can have 350 calories without cream cheese. If you like cream cheese, try the weight watchers lower calorie cream cheese. The flavor is good. Also make sure you are eating Ďwhole grainí bread instead of refined white flour. It provides more fiber and nutrients.
5. A perfect standard breakfast is old fashioned oatmeal or cream of wheat. Itís filling and satisfying on a cold winterís morning. Try making a double batch from old fashioned oats adding cinnamon and a bit of agave nectar for sweetness if you desire.
6. You can always count on the ease of whole grain, high-fiber breakfast cereal. I wrote a blog on this topic weeks ago where I explained how important it is to read labels on cereals. The portion size vs. calorie and nutrition count varies wildly. Make good choices and mix cereals to find the taste and nutritional needs your looking for in a breakfast. Itís quick and easy and can be taken to work for a mid-morning snack as well. Use non-fat milk or watered down Greek yogurt.
7. If you are running out the door with no time, grab an apple, pear or grapefruit rather than not eating at all.
Strength train-Body Boot camp with trainer
20 seconds on/10 seconds off (as many reps as you can)- 6 sets
High intensity jumps over stick 4 Ē up off the floor
lyeing ball throw- above the chest ( 8 lb ball)
sit-up reaching behind then in front holding 12 lb ball
seated overhead triceps extention-12 lb barbell
gladiator squat with 12 lb barbell
cardio blast (1 minute)
chest press on stability ball- 15 lb barbells
biceps curl on Bosu-1 tube
standing chest press- 30 lb
high cable back pull- 40 lb plates
bent over triceps extention- 1 tube attached to wall
organic steel cut oatmeal (150 cal)
small banana (60 cal)
1 cup pasturized egg whites,1/2 portion whey protein shake mix (175 cal)
3 oz wild caught salmon (140 cal)
Salad- mixed lettuce, beets, 1/8 cup lentils, 1/2 orange sweet pepper, 1 tbls sunflower seeds (150 cal)
1 whole wheat tortilla, 2 tbls garlic hummus, cucumbers (210 cal)
1 oz dark 98% cocoa chocolate ( 120 cal)
3 oz pork roast (220 cal)
1 cup yellow squash (28 cal)
1 medium sweet potato, sprinkle of cinnamon (105 cal)
homemade popcorn ( no salt, butter flavor spray (90 cal)