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Posts Tagged ‘Breakfast’

Power-up your jump start to the day

Wednesday, February 29th, 2012

Fruit Loops and Frosted Flakes. I grew up on that. It was fast and filling fare my working mom of 4 kids relied upon. Not the most nutritious breakfast for sure. It’s a whole lot more than many of us get – by 10am we’re so famished, we head for the nearest Dunkin Donuts for fat and sugar rolled into a doughnut or the cafeteria for sausage, hash browns, fried eggs and jelly toast.

Yet who has time for for morning food these days? And who’s hungry when your feet hit the floor? So goes the misnomer that the morning meal that breaks the overnight fast must be consumed with remnants of the Sand Man still in the corners of our eyes. Not so, though. Definition: first meal of the day eaten within 2-3 hours of awakening. Whew, that’s doable, right?

Who cares? You should. Your morning meal could be the most important of all as it improve attention, concentration, memory and personal achievement, not to mention it’s the foundation of successful weight maintenance.

If you’re running short on time and patience, but want to be running on the power wheel, add heart-healthy oatmeal to your morning. Organic old-fashioned oats cook in 5 minutes. Add a couple of tablespoons of dried fruit as it cooks or pour steaming hot oatmeal over a sliced banana and top with a healthy dose of cinnamon and a drizzle of maple syrup.

Need longer staying power? Stir in a scoop of protein powder.

Still not convinced you have time?


Power Up in the A.M.

Monday, December 27th, 2010

As a dietitian, I am chided if I ask what you had for breakfast.  This implies my own personal bias that everyone should eat breakfast.

That said, I describe breakfast as my a.m. meal which is ‘eating something’ within the first 3 hours of awakening.  That makes it easier for some than the thought of swallowing whole food as soon as your feet touch the floor (it’s got to be hot, partially caffeinated liquid for me when my eyes finally open).

There are benefits to eating in the morning. “Breakfast” eaters tend to be slimmer, enjoy a greater sense of alertness, perform better in exercise and sports, and have staying power (satiety) that non-morning eaters don’t.

While we’re here, let’s put to rest another myth – that you HAVE to ingest solid food before a morning workout.  Not really. (more…)

Wake-Up Call

Monday, August 30th, 2010


Yawn, stretch, roll out of bed, and make headway into breakfast, right?  Wrong!  If you dread eating first thing in the morning, don’t.  Breaksfast isn’t an antedote for morning breath – it simply means breaking the fast you’ve been on since supper time.  It means having your first meal of the day within 2-3 hours of awakening.

Breakfast fare can be fun and creative if we get out of the boxed cereal or toast rut.  Nothing wrong with boxed cereal (if it has less than 10 g sugar and more than 5 g fiber) or toast (yawn!), but it can get BORING.

Elvis is in the room with a whole wheat bagel smeared with natural peanut butter, sliced bananas and a drizzle of maple syrup (for those too young to remember Elvis, his fav a.m. delight was a PB&B sandwich).

Museli is another great and easy entry – simply cover a serving of this grain and dried fruit mixture with soy or low-fat milk, let it soak a few minutes, and enjoy a cool start on a steamy day.  In the crisp days of fall, muesli is delicious cooked.

My fav is a bowl layered with 2 softly fried eggs, 1/2 cup pinto beans, 1/4 c. shredded soy cheese, salsa and quacamole or sliced avocado.  No wait, my real fav is a steamy bowl of quinoa (cooked in veggie broth for intense and yummy flavor), topped with half an avocado (diced or sliced).  Well, coarse yellow grits cooked to a creamy consistency with an ample handful of soy cheese melted in with whole grain toast comes in close to first.

You can see I love food – and breakfast – and it doesn’t have to be dry and boxed, same-old, boring, instant, toaster strudel or Pop-Tart-ish ‘do I really have to’ kind of meal.  Rub the sleep out of your eyes and play around with combinations that work for you!

Power up With Avocado

Sunday, March 14th, 2010

If you’re looking for a more versatile food, stop! You’ve found it in the delicious and creamy avocado.

Many shy away from avocados. “Don’t they make you fat?” is the outcry. Yes, avocados offer about a third of their calories from fat but the benefits far outweigh the risks. This luscious green fruit from Mexico is like a chameleon – dressing in disguises from ice cream to sandwich filler to salmon topper to power smoothies to salad dressing, the avocado boasts of antioxidants and good fat which increases your absorption of fat-soluble vitamins, like vitamin A (they also contain lutein, a great antioxidant for healthy eyes). Avocadoes contain a plant sterol that lowers cholesterol and has a creamy mouthfeel and satiation factor that keeps you from overeating.

Here are some ways to enjoy the deliciousness of avocadoes: (more…)