Don't Skip Breakfast to Cut Calories!

Hi everyone! Ever since I started being much more vigilant about my nutrition I have started noticing calories and how fast they add up! Everything I read gives pointers on how to cut back on needless calorie intake. One thing I have learned though, is that you should never cut out eating breakfast just to cut calories. In fact doing this could be counter-productive. Research consistently shows that people who are the most successful at losing weight are the ones who start their day with a well balanced, nutritious breakfast. In addition, people who eat breakfast routinely have better vitamin and mineral stats and those same people tend to eat fewer calories from fat. It seems that breakfast really is the most important meal of the day.  Many studies, in both kids and adults alike, have shown that breakfast eaters seem to weigh less than breakfast skippers.  The theory is that eating a healthy balanced breakfast can reduce your hunger thoughout the day which in turn reduces your chances of making bad meal choices. Typically, hunger gets the best of breakfast skippers, and they end up eating more thoughout the day. The key is that your breakfast must be nutritious, not just delicious! In other words, your meal must contain a balance of protein and/or whole grains and not be loaded with fat and calories, like a doughnut for example. Eating breakfast also gives you energy to do more physical activity and generally be more productive all around which is so vital to weight control. Eggs are a great breakfast choice because they are loaded with protein. They tend to be more satisfying than cereal and white bread because of this. In the past, eggs have had a bad reputation due to their cholesterol content. All that has changed now, due to chickens being given healthier feeds which make cholesterol counts lower. But if cholesterol is still a concern, feel free to use just egg whites which are free of cholesterol, yet still high in protein. Eggs are also very high in essential nutrients such as vitamin B-12, selenium, phosphorus and riboflavin.  If you aren't too excited about eggs, try low fat greek yogurt, whole-grain breads or cereals and fresh fruit. There are many choices to select from. The main goal is to select wisely. Ultimately, calories are what pack the pounds on, so you want to get the most nutritious bang for your buck. Happy eating!

Yummy Breakfast fixed in minutes!

Try this when you're in a hurry! Scrambled egg with spinach and peppers, turkey bacon and sliced grapefruit. Served with black coffee! Super filling and delicious!

Where the Magic Happens--Welcome to My Kitchen!

It's important for you to be comfortable in your kitchen. Try to create your own "happy place" where you look forward to nourishing your body with great meals! I really enjoy working here and creating new recipes that work for me.                                         

I made this great meal last night for dinner. It was very easy, quick to make and nutritious.  It included:
1. spinach salad topped with red and green bell peppers. With a tsp of goat cheese and a sprinkle of sunflower seeds.
2. Some grilled chicken strips. (You can use the frozen ready to use for convenience) 
3. A few sugar snap peas. (You can buy them in the freezer case)
They were delicious!
Served with a tall iced glass of green tea with a handful of blackberries tossed in.

Quick and easy breakfast! Take 1 boiled egg sliced on top of a bed of fresh spinach and red and green bell peppers, add 3 strips of turkey bacon. Serve with  a handful of fresh cherries and a glass of green tea!Very filling, protein packed and nutritious!

 Have a happy and healthy day everyone!

High protein breakfast is a must!

One of my favorite breakfasts has become something very simple, yet so nutritious! Try this next time:

Step 1:  Saute a handful of spinach, some onion, red and green bell pepper (throw in a few pickled jalepeno slices for a kick if you crave spicy) in 1 tsp olive oil

Step 2:  After sauteing your veggies scramble an egg in the same pan next to the veggies
Step 3: Cook 1 or 2 slices of Turkey Bacon for 2 minutes in the microwave (I have found Jennie-O brand is best)
Step 4: Toast 1 slice of Ezekial bread (sprouted grain bread found in the freezer section). You might sprinkle a bit of feta cheese for a little extra protein.

For a calorie-free beverage I enjoy a tall glass of iced green tea (made at home, not the store bought kind) with a few frozen blueberries thown in for natural sweetness.

This breakfast is less than 300 calories and super protein packed which experts say you need in order to lose weight and give you the energy to start your day right!

Enjoy!! Off to the gym I go....