Starting the Day Strong = Ending the Day Strong

BREAKFAST...

So you've probably heard this before, but I cannot stress how essential breakfast is. I hear people complain to me all the time about how they are hungry and they didn't eat breakfast or didn't have time or whatnot. No one ever said breakfast had to be a huge production. You have likely not eaten in the past 8-12 hours so you just need something to "break the fast"... hence the term breakfast.

Here are some of the benefits of eating breakfast, however there are many more:

• You start your metabolism for the day and keep your body from going into starvation mode. When you eat in the morning it helps prevent overeating later on in the day. You are much more likely to loose weight eating breakfast than you would if you were to skip it!
• Many studies have shows that breakfast helps your memory and your ability to perform. If you want to do better at work or school, a simple start would be making breakfast a daily routine.

The other morning I woke up and came up with a 5 minute healthy, yet light breakfast!:
     I quickly sauteed onions, mushrooms, and spinach then added 4 egg whites and sprinkled that with black pepper and chili/garlic powder. Once cooked through I put the mini omelette on top of a Lundberg's brown rice cake and topped that with salsa! Yum.

Another quick alternative is just to blend up 1 scoop of protein powder, frozen berries, water/nonfat milk, and ice.

Personally, I wake up in the morning and look forward to breakfast. It makes my morning, so the first thing I do when I get up in the morning is eat a good healthy breakfast (with coffee and water as a personal preference!) I included the breakfast section of my healthy cookbook I would like to share with you! I encourage you to work on getting in plenty of quality nutrients to start off your day!

BREAKFAST SECTION: From Inspired by Nutrition Cookbook (Author: Me)

Light Latte

·         1/3 Cup Nonfat Milk

·         2 Shots of  Espresso or 1 cup drip/ pressed coffee

·         Sugar free syrup (Like Torani or Da Vinci’s)

·         Pumpkin Pie Spice (optional)

Steam or heat milk mixed with your choice of sugar free flavored syrup while coffee is brewing. Pour coffee carefully over the milk. If the flavors work with it top with a sprinkle of pumpkin pie spice. Enjoy while hot!

PB&J Oatmeal

The healthy version of a sandwich that brings you back to your childhood!

·         ½ Cup old fashioned oats

·         ½ tsp vanilla extract

·         1 cup water

·         1 teaspoon all natural peanut butter

·         1 tbsp sugar free jam

Place oats, vanilla, and water in a saucepan. Bring to a boil over med-high heat stirring constantly. Once mixture thickens and there is no excess water stir in peanut butter and jelly while hot to melt. Serves 1. Enjoy!

Apple ‘n Spice Harvest Oatmeal

Perfect start to a crisp fall morning when apples are in season!

·         1 small apple, cut into somewhat thin slices that are bite sized

·         2/3 cup oats

·         1 1/3 cup water

·         1 tsp vanilla

·         2 tbsps apple butter (preferably sugar free)

·         1 -2 tbsp sugar-free maple syrup

·         About 20 craisins

·         ½ tsp pumpkin pie spice (or nutmeg, cinnamon, and ginger)

·         Splash non-fat milk

Serves 2.

Place apples in a small saucepan or deep small fry pan over medium heat. After about 2 minutes flip and add some pumpkin pie spice and some of the sugar free syrup, and water if necessary so nothing burns. Continue to cook until apples are soft. Add 2/3 cup water, oats, remainder of spices, and vanilla. Cook until oatmeal is done, about 2-3 minutes. Remove from heat and top with/stir in craisins, apple butter, and more sugar-free syrup if desired.

Ultimate Lox Bagel

·         ½ cup fresh arugula

·         1 Toasted sliced bagel (try whole wheat/ everything flavors)

·         1 tbsp low fat/ fat free cream cheese (try smoked salmon flavor)

·         2 oz lox

·         1 teaspoon pesto

Serves 1-2                 

Toast bagel to taste. Top with cream cheese spread, followed by a thin layer of pesto. Top with arugula and a layer of lox. Serve open faced while still warm. Enjoy!

These also make great appetizers served on mini bagels open faced.

Sweet Potato Scramble

(serves 2)

·         1 medium sweet potato grated

·         About 1/3  of a medium onion, chopped

·         2 slices lean deli ham, diced (optional and can also substitute almost any other protein)

·         1-2 egg whites (or 1 egg)

·         4 broccoli florets, chopped

·         Handful of spinach leaves

·         1/3 diced bell pepper

·         1 small diced tomato

·         2 tbsp diced zucchini (optional)

·         1 tbsp oil (optional)

·         1 Slice grated lowfat cheese (optional)

·         Ground black pepper, red pepper flakes, and garlic to taste

·         Salsa, ketchup  if desired to top.

Heat med sized coated (1 tbsp oil or just spray) fry pan. Put in shredded sweet potato and onions. Cook until just about tender and onions are translucent stirring every so often. Add ham, then all the veggies. Crack egg in center of the pan and stir into ingredients until egg is cooked. Let ingredients heat through and then add tomato, spices, and cheese if using and resume cooking until cheese is melted.

Tip: try topping with a little salsa or ketchup

Low Fat Pumpkin Oatmeal Pancakes

These healthy pancakes are low in fat, sugar free and a great way to start off your day. Recipe serves one, so just double it for each serving.

·         ¼ cup canned pumpkin  or pureed and baked sugar pie pumpkin

·         ¼ cup old fashioned oats

·         1 egg white

·         1 tbsp whole wheat flour

·         ½ tsp pumpkin pie spice (or just mix cinnamon, nutmeg, and ginger)

·         ¼ tsp baking powder

·         1 packet of splenda or 1 tbsp sugar free maple syrup

·         ½ tsp vanilla

Mix all ingredients to form batter. Heat skillet/griddle and spray with pam. Drop batter on heated skillet or griddle and let cook until bottom is browned and top begins to bubble. Flip pancake carefully as batter is somewhat delicate. Continue to cook until other side browns. Enjoy! Top with sugar free syrup, and or pumpkin butter. Recipe is also great when craisins, pecans, or chocolate chips are mixed in.

Turkey Veggie Whole Wheat Crêpes

Crêpe:

·         ½ Cup whole wheat flour

·         1 cup nonfat milk

·         2 eggs

·         1/8 cup water

·         Pinch of salt

·         Pinch of sugar (optional)

·         Italian Seasoning and ground black pepper to taste

Filling:

·         12 slices of your favorite lean deli lunchmeat (e.g. ham, turkey, chicken)

·         2 slices (grated) of low fat sharp cheese (I like low fat white cheddar)

·         Your choice of veggies e.g.:

o   Bell peppers

o   Spinach

o   Olives

o   Mushrooms

o   Tomatoes

Start by whisking all the ingredients of the crêpe batter and heating a plate sized sprayed fry pan. In another pan, begin sautéing the meat and veggies for the filling. Pour the batter in the pan; it should evenly coat the base of the pan in a thin layer. Cook on medium heat until crêpe bubbles or starts to brown on the bottom.  Flip crêpe and top with ½ slice of cheese (shredded). Place crêpe on a plate, top with sautéed meat and fold or roll the crêpe. Wait until the cheese is fully melted and enjoy!  Serves 4.

LOW - FAT QUICHE

1 1/2 c. brown rice, cooked 1 egg white FILLING: 4 egg whites (or use egg sub.) 1 c. evaporated skim milk 2 slices lean ham diced 4 oz. low-fat cheese, grated 1 sm. onion, chopped & sauteed in chicken broth ½ cup fresh spinach ½ red pepper diced 1/4 bunch broccoli, chopped 1/4 tsp. salt, optional Dash of nutmeg Press cooked brown rice into pan and coat with egg white. Use leftover egg white for filling. Bake crust at 400 degrees for 7 minutes. Beat egg whites and evaporated milk. Mix in remaining ingredients and pour into cooled crust. Bake at 425 degrees for 40 minutes. Let stand 10 minutes before serving. Serves 6.