Today's Tip: Don't Skip Breakfast!

Yes, it's been a few days since I've blogged - it was vacation time!  But now I'm back and so read on and get ready to prep some great breakfast options for next week.

I’ve said it before and I’ll say it again…don’t skip breakfast!  It truly is the best way to start the day (along with a good workout J).  Eating a morning meal has even been shown to help you lose weight.  However, I have one caution for you: many people take this concept to the extreme and consume too much food at breakfast – and then eat the same amount of lunch and dinner!  So be smart with your breakfast choices – poor ones can set you up for a day of unhealthy eating.

So…opt for a mix of protein, carbs and healthy fat, and set a goal of 200-300 calories.  Is your excuse that you aren’t sure what to fix?  Well read on and choose from these options.

1)      Oatmeal: Whole grain oats topped with almonds and fresh blueberries…or if you aren’t a nut fan and still need some protein, pair your oats with a scrambled mix of one egg and one egg white.  Or, sprinkle a tablespoon or two of vanilla protein powder into your oats before cooking.

2)      Lemon-Raspberry Fruit Salad: Combine ¼ cup part-skim ricotta and 1 teaspoon raspberry jam.  Mix together 1 cup fresh raspberries, 1 tablespoon fresh lemon juice, 1 teaspoon lemon zest and 2 teaspoons honey. Top ricotta mixture with raspberry mixture and sprinkle with 2 tablespoons toasted sliced almonds. Not a ricotta fan?  Use plain Greek yogurt instead.

3)      Baked Eggs with Herbs: Preheat oven to 350˚. Coat a 6-oz ramekin with nonstick cooking spray.  Crack 2 eggs (or one egg and two egg whites) into ramekin and top with 2 tablespoons low-fat milk, 1 tablespoon chopped fresh chives, 1 tablespoon chopped fresh basil and a pinch of salt and pepper.  Bake about 15 minutes until eggs are set.  Serve with 1 cup fresh berries or melon and 1 slice toasted whole grain bread topped with 1 teaspoon butter or low sugar jam. Don’t like chives or basil?  Well just leave them off J.

4)      Banana-Nut Protein Pancakes: In a blender, combine 1 small banana, ¼ cup rolled oats, 2 tablespoons low-fat cottage cheese, 2 egg whites and ½ teaspoon vanilla extract; blend until smooth.  Stir in two teaspoons chopped walnuts, if desired. Heat large skillet and coat with cooking spray. Pour batter into skillet to make two 4-inch pancakes; cook 3 min. per side. Drizzle with 2 teaspoons maple syrup.  Don’t care for bananas?  Use blueberries instead.

5)      Mushroom & Asparagus Quiche: Preheat oven to 350˚. Whisk together 3 eggs & 2 egg whites; mix in ½ cup chopped asparagus, ½ cup chopped mushrooms, & ¼ cup shredded lowfat swiss cheese.  Pour mixture into 6 greased muffin cups.  Bake 20-25 minutes, until eggs are set.  Serve 3 mini quiches with 1 slice toasted whole-grain bread and an orange.  Save the other 3 for another breakfast or snack. Note: Prepare the night before & reheat for a quick breakfast.

6)      Breakfast Peach Cobbler: Chop 1 peach into ¾-inch pieces; mix with 1 tablespoon whole-wheat flour & ½ teaspoon cinnamon. Microwave 2-3 minutes and stir.  Add 1 crunchy granola bar, such as Oats ‘n Honey (around 90 calories), broken into pieces – microwave 1 minute. Top with ½ cup plain low-fat Greek yogurt and 2 teaspoons honey, or use ½ cup low-fat vanilla Greek yogurt.

No time for these recipes?  Then head to Wal-Mart and pick up a single-serve blender, such as the Oster Blend&Go MyBlend Blender.  Make your protein shake the night before by combining ½ cup vanilla yogurt & ½ cup unsweetened almond milk in the single-serve 20oz sports bottle and put it in the fridge.  In the morning add ¼ cup each frozen blueberries and pineapple & ice, blend and take it to go.  Add water if needed for consistency; add a ½-1 scoop of vanilla protein powder for added protein.   Rinse the container and fill with water to stay hydrated all day J.