WHAT DID YOU EAT FOR BREAKFAST?
I get answers ranging from a Nutri-Grain Bar (which is useless by the way), to a cup of coffee, to absolutely nothing. Obviously, it's not cuttin' it!
WHY?
If you pick up any health mag or read any fitness book you'll be told the same thing: EAT BREAKFAST. Why, you ask? Well, it started way back in the early human days when our bodies learned that no food meant one thing: starvation. And, of course, starvation=BAD. So, our bodies being the amazing machines that they are learned to adapt and they hung onto every last calorie like their lives depended on it -- because they did! Well, fast forward to now. When we wake up in the morning and don't eat breakfast our bodies remember the evolution gone by and do the same thing -- hang onto calories and in the end making you fatter. Eating breakfast is like turning the key and revving up your metabolism causing you to start burning calories first thing in the morning. And who out there doesn't want to be burning calories? Vroom, vroom!
STATS
For you number people out there, perhaps these stats from the University of Massachusets will nudge you to choke down that oatmeal:
WHAT?
Fruit Loops do not count as breakfast food (I did not know this in college). It does matter what you eat for this fabulous meal (frankly, this is the reason I roll out of bed each morning). You should try to eat about 20% of your daily caloric intake for this meal, around 350 calories. And, fill it up with complex carbs and protein and you will be satisfied and feeling fine for several hours to come.
Trainermomma's Classic Cereal Blend
**(I seriously have been eating this in the A.M. for a solid decade)
1/4 cup Grape Nuts
1/4 cup rolled oats
2 T chopped walnuts
2 T flax seed
1 c skim milk
Safe Cereal Breakfast
1 serving of Kashi Cereal (Get Lean is my favorite) or Shredded Wheat (no "Frosted"!)
1 T chopped nuts (walnuts or almonds)
2 T flax seed
1 cup skim milk
Oatmeal
1/2 c rolled oats
1 c skim milk
2 T flax seed
sprinkle cinammon
dash of vanilla
blueberries on top!
Put in large enough bowl and microwave for 3 minutes. Sweeten with artificial sweetener.
Fruit Cup
1/2 c low fat cottage cheese (the nonfat kind tastes and looks like a glue stick)
1 cup of mixed fruit
1 slice of whole wheat toast with 1 T of fruit spread on top
Protein Shake
1 cup skim milk
1 scoop EAS protein powder
2 T flax seed
1/2 blueberries (or other fruit)
1/2 frozen banana
1/4 c rolled oats
Add all to a blender. Add ice if you want more volume. WHOA! This baby will fill you up for a while!
Yogurt Deluxe
1 c plain, non-fat yogurt (I was raised on this stuff. I didn't know there was flavored yogurt until college)
1 T chopped walnuts or almonds
1 banana
Yogurt Surprise!
1 c plain, non-fat yogurt
1/2 c whole grain cereal (rolled oats, Kashi, All-Bran, Fiber One)
1 T chopped waluts or almonds
Ole Fashioned PB & J
1 slice whole wheat toast or whole wheat English muffin
2 T natural peanut butter
1/4 c smashed berries or 1 T fruit spread
1 c skim milk
Almost Cream Cheese!
1 slice whole wheat toast or whole wheat English muffin
1 wedge of "Laughing Cow" Swiss Light cheese
1/4 c smashed berries or 1 T fruit spread
1 piece of fruit
European Breakfast (I swear we ate this daily on our Europe trip. I fell in love!)
1 slice whole wheat toast or whole wheat English muffin
1 or 2 slices of lean turkey meat
1 thin slice of cheese (provolone, pepperjack, YUM!)
1 glass of skim milk
Egg Omelet
A load of favorite vegetables -- go to town! Tomatoes, spinach, squash, peppers, onions, anything!
1/2 Egg Scramblers (or 3 egg whites)
1 T of reduced fat feta cheese
Season with a good seasoning blend (I prefer Morton's Seasoning Blend)
1 Flat Out flat bread (check these out NOW if you haven't yet!)
Cook the veggies in a pan until almost tender, then add the eggs and cheese until just cooked. Roll up concontion into the Flat Out bread, then broil for about 3 minutes, rotating so it all gets a nice light brown. You can play with this BIG TIME. Add black beans and salsa - Ole! You have a Mexican breakfast.
Open Egg Sandwich (This was the only thing I could stomach during my first pregnancy.)
1/2 Egg Scramblers (or 3 egg whites) with some pepper on it
1 slice whole wheat toast or whole wheat English muffin
1 slice of fav cheese
Snag one of your Rubbermaid containers and spray it with Pam. Put the eggs in there with a dash of pepper and wrap it with a paper towel (damage control). Cook in microwave for about 1 minute and 40 seconds. Meanwhile, toast your bread/English muffin. When toast is done, put on cheese slice, then the eggs on top. If you are up for it, add a slice of turkey bacon! The McMuffin has nothing on this!
Whew! There's always more ideas -- please send them my way! I'd love to add them to the list! My email is: trainermomma@gmail.com
WHY?
If you pick up any health mag or read any fitness book you'll be told the same thing: EAT BREAKFAST. Why, you ask? Well, it started way back in the early human days when our bodies learned that no food meant one thing: starvation. And, of course, starvation=BAD. So, our bodies being the amazing machines that they are learned to adapt and they hung onto every last calorie like their lives depended on it -- because they did! Well, fast forward to now. When we wake up in the morning and don't eat breakfast our bodies remember the evolution gone by and do the same thing -- hang onto calories and in the end making you fatter. Eating breakfast is like turning the key and revving up your metabolism causing you to start burning calories first thing in the morning. And who out there doesn't want to be burning calories? Vroom, vroom!
STATS
For you number people out there, perhaps these stats from the University of Massachusets will nudge you to choke down that oatmeal:
43% increased chance of obesity if you wait more than 3 hours after waking to eat breakfast
137% increased chance of obesity if you eat out regularly for breakfast
Are you ready for the doozy?
450% increased chance for obesity if you usually don't eat breakfast at all
137% increased chance of obesity if you eat out regularly for breakfast
Are you ready for the doozy?
450% increased chance for obesity if you usually don't eat breakfast at all
Bring on the breakfast!
WHAT?
Fruit Loops do not count as breakfast food (I did not know this in college). It does matter what you eat for this fabulous meal (frankly, this is the reason I roll out of bed each morning). You should try to eat about 20% of your daily caloric intake for this meal, around 350 calories. And, fill it up with complex carbs and protein and you will be satisfied and feeling fine for several hours to come.
Below are just a few options for some
WINNER BREAKFASTS:
WINNER BREAKFASTS:
Trainermomma's Classic Cereal Blend
**(I seriously have been eating this in the A.M. for a solid decade)
1/4 cup Grape Nuts
1/4 cup rolled oats
2 T chopped walnuts
2 T flax seed
1 c skim milk
Safe Cereal Breakfast
1 serving of Kashi Cereal (Get Lean is my favorite) or Shredded Wheat (no "Frosted"!)
1 T chopped nuts (walnuts or almonds)
2 T flax seed
1 cup skim milk
Oatmeal
1/2 c rolled oats
1 c skim milk
2 T flax seed
sprinkle cinammon
dash of vanilla
blueberries on top!
Put in large enough bowl and microwave for 3 minutes. Sweeten with artificial sweetener.
Fruit Cup
1/2 c low fat cottage cheese (the nonfat kind tastes and looks like a glue stick)
1 cup of mixed fruit
1 slice of whole wheat toast with 1 T of fruit spread on top
Protein Shake
1 cup skim milk
1 scoop EAS protein powder
2 T flax seed
1/2 blueberries (or other fruit)
1/2 frozen banana
1/4 c rolled oats
Add all to a blender. Add ice if you want more volume. WHOA! This baby will fill you up for a while!
Yogurt Deluxe
1 c plain, non-fat yogurt (I was raised on this stuff. I didn't know there was flavored yogurt until college)
1 T chopped walnuts or almonds
1 banana
Yogurt Surprise!
1 c plain, non-fat yogurt
1/2 c whole grain cereal (rolled oats, Kashi, All-Bran, Fiber One)
1 T chopped waluts or almonds
Ole Fashioned PB & J
1 slice whole wheat toast or whole wheat English muffin
2 T natural peanut butter
1/4 c smashed berries or 1 T fruit spread
1 c skim milk
Almost Cream Cheese!
1 slice whole wheat toast or whole wheat English muffin
1 wedge of "Laughing Cow" Swiss Light cheese
1/4 c smashed berries or 1 T fruit spread
1 piece of fruit
European Breakfast (I swear we ate this daily on our Europe trip. I fell in love!)
1 slice whole wheat toast or whole wheat English muffin
1 or 2 slices of lean turkey meat
1 thin slice of cheese (provolone, pepperjack, YUM!)
1 glass of skim milk
Egg Omelet
A load of favorite vegetables -- go to town! Tomatoes, spinach, squash, peppers, onions, anything!
1/2 Egg Scramblers (or 3 egg whites)
1 T of reduced fat feta cheese
Season with a good seasoning blend (I prefer Morton's Seasoning Blend)
1 Flat Out flat bread (check these out NOW if you haven't yet!)
Cook the veggies in a pan until almost tender, then add the eggs and cheese until just cooked. Roll up concontion into the Flat Out bread, then broil for about 3 minutes, rotating so it all gets a nice light brown. You can play with this BIG TIME. Add black beans and salsa - Ole! You have a Mexican breakfast.
Open Egg Sandwich (This was the only thing I could stomach during my first pregnancy.)
1/2 Egg Scramblers (or 3 egg whites) with some pepper on it
1 slice whole wheat toast or whole wheat English muffin
1 slice of fav cheese
Snag one of your Rubbermaid containers and spray it with Pam. Put the eggs in there with a dash of pepper and wrap it with a paper towel (damage control). Cook in microwave for about 1 minute and 40 seconds. Meanwhile, toast your bread/English muffin. When toast is done, put on cheese slice, then the eggs on top. If you are up for it, add a slice of turkey bacon! The McMuffin has nothing on this!
Whew! There's always more ideas -- please send them my way! I'd love to add them to the list! My email is: trainermomma@gmail.com
4 comments:
Awesome suggestions Mandi! Lovin it.
WOW! Love all the ideas! BTW, is it a full two TABLESPOONS? or teaspoons of flax seed??
I got some flax seed from Costco last month and just opened it this morning. But it tastes kind of bitter. I had it on my Kashi cereal, so next time I think I'll have it with the protein shake.
But what's the deal with flax seed? Why do you use it?
These are great ideas! Thanks for sharing.
Post a Comment