Start strong...Stay Strong
A huge key to weight loss success is starting the day off right. Breakfast, big or small, has an enormous impact on the rest of the day. Having a healthy morning meal will get your brain and body running strong and help it stay that way. We wouldn't let our kids out the door with out something good in their bellies - why shouldn't we do the same for ourselves. If the thought of eating early makes you queasy, don't worry. Just try to eat 30 - 90 after getting out of bed. And it doesn't have to be huge -- just be sure to include a protein, whole grain or low-gi carb and a sprinkling (or other small serving) of good fat. Those three things will be sure to get your motor and metabolism reved up and ready to go. Here are some suggestions....Pink Berry Oatmeal Smoothie
1 cup steel cut oatmeal
1 banana, peeled, cut into chunks
16 frozen strawberries
1 1/2 cups soy milk
2 tsp honey
1 tsp vanilla extract
Directions
In blender, combine all ingredients. Blend on high until smooth. Pour into glasses.
Makes 2 16 oz. servings.
Eggy Muffin
1 whole egg
2 egg whites
1/4 c. low fat cheese
1 whole grain english muffin
Add slice tomato and avocado if you like
Directions
Whisk egg with egg whites. Spray small saute pan with cooking spray. Cook egg mixture until just set. Spray ramekin with cooking spray. Add cooked egg mixture. Top with cheese and press cheese into eggs. Microwave for 30 seconds. Let set for 1-2 minutes. Toast muffin. Top one half of muffin with eggs and put other half on top of eggs.
Number of Servings: 1
Morning Make Ahead Casserole
Ingredients
I bag of spinach
1 box of cherry tomatoes
1 white onion, diced
1 carton of egg whites
1 serving size of shredded cheddar cheese
Directions
Preheat oven to 400
Place cherry tomatoes on baking sheet with olive oil and salt
Roast cherry tomatoes for 15 minutes or until they burst
While tomatoes are roasting dice up and saute onion and spinach in a pan
Combine all ingredients and egg whites in a glass baking dish and top with shredded cheddar
Bake at 350 for 10 minutes
Number of Servings: 4
"Fruit n' Veggie" Muffins
Ingredients
Whole Wheat Flour, 2 cup
Baking Soda, 2 tsp
Pumpkin Pie spice, 2 tsp
Granulated Sugar, 0.5 cup
__________
Apple Fuji, 1 serving
Carrots, raw, 3 medium
Pears, fresh, 0.25 pear, large (approx 2 per lb)
__________
Cranberries, dried, sweetened (craisins), 0.5 cup
Almonds, 0.5 cup, slivered
Pumpkin, canned, without salt, 1.5 cup
Directions
Preheat oven to 350.
Mix together first group of ingredients (up to granulated sugar).
Grate apple, carrots and pears and add to dry ingredients.
Pulverize cranberries and almonds in a food processor or Magic Bullet. Add to dry ingredients.
Add pumpkin. Stir until everything is combined.
Divide mixture into greased muffin cups and bake for fifteen to twenty minutes, until a toothpick inserted in the middle comes out clean.
Allow to cool.
Number of Servings: 14
Simple Smoothie
Whey Protein powder, non-fat yogurt, cocoa power or instant coffee, 1/2 banana, a kiwi friut, 1/2 cup frozen berries and ice...sometimes the mix needs a splask of milk or water to blend.
Serves 1
Winter Warmer
I like to mix up 1 cup of canned pumpkin with an egg white or two or 1/4 cup egg substitute, lots of spices like cinnamon, nutmeg, an pie spice, and a couple spoon fulls of cottage cheese. Mix this all up and put in a custard cup or two and bake! Low cal Pumpkin Pie! With protein!
Serves 1
Here are a ton more!
Mixed whole grain bread with a little almond butter, sliced banana, berries on top, and a sprinkling of cinnamon; serve with a glass of low fat milk.
High fibre cereal, topped with mixed nuts, dried fruit, and a small glass of calcium fortified almond milk.
Natural yoghurt mixed with a chopped apple, berries, and whole grain cereal; served with 100% whole orange juice.
Whole grain granola bar, one orange, hard boiled egg.
Swiss muesli - combine 2 cups of oats, and 1 cup low fat milk or fruit juice, cover and refrigerate overnight. In the morning add 2 grated apples, 1/4 chopped hazelnuts, and 1 cup of low fat honey yoghurt, mix well (serves 4).
Whole wheat English muffin topped with melted reduced fat cheese, a sliced tomato, and a sliced hard-boiled egg; served with a fruit.
Scrambled egg, sprinkled with a teaspoon of ground flaxseeds; served with mixed grain bread, fresh fruit salad, and a small glass of hemp milk.
Brown rice or barley - cook the night before, then in the morning top with some berries, sliced apple, a sprinkling of cinnamon, and a little reduced fat milk.
Whole wheat pita half topped with grilled Canadian bacon, a little reduced fat cottage cheese, tomatoes, and mushrooms; serve with fruit or %100 fruit juice.
High fiber cereal, dried fruit, mixed nuts, place in a plastic bag and eat on the way to work with a hard boiled egg.
Breakfast burrito – scrambled eggs, chopped tomatoes, and a little grated reduced fat cheese, wrapped in a whole wheat tortilla, served with green tea and a slice of fresh ginger.
Whole grain bread topped with smoked salmon, and sliced tomatoes; serve with two small apricots. .
Homemade granola – mix 2 cups rolled oats, 1 cup of wheat cereal, 1 cup dried fruits and seeds, 1/4 cup of flaked coconut.
Multi grain English muffin, toasted and spread with peanut butter, topped with sliced apples, and served with a slice of grilled all natural ham.
Whole wheat bagel topped with reduced fat cottage cheese, sprinkled with flaxseed; serve with a small bowl of mixed berries, and a cup of herbal tea.
Scrambled tofu, with onions, and peppers, a dash of light soy sauce, and stir-fry with a little olive oil. Serve with whole grain toast, and a glass of calcium fortified soy milk.
Sandwich made with lean ham or turkey, in whole grain bread, topped with sliced tomatoes.
Mini whole grain bagel, topped with almond butter, sliced apples, and a glass of 100% whole orange juice.
Sliced melon tossed in a bowl with lots of berries, topped with natural yoghurt, and a handful of muesli or nuts and seeds.
Yum! I'm hungry:)
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