Let's talk breakfast!

Wow, it's been a while since I have used this blog! Time to crank it up again!

I am going to use this page to share tips, recipes and eventually some workouts! I have a lot of people ask me about what I eat. I just want to tell you all, I love to eat! Both my husband and I like to cook so we eat well! We don't deprive ourselves of anything but eat things in moderation. A lot of what I cook is nothing I created, just tweak to our preferences and when I can, try to make it a healthier version. I know not everyone likes to cook or feels like they have the time to make yummy, healthy meals for their family. I am going to try to help you with this!

Today we are talking breakfast! What's that? You don't eat breakfast? You just have coffee in the morning? NO! Take you must take the time to eat something! It really is that important to your weight loss journey and/or maintenance! I can site many stories that back me up! You know it's true! Here are just a few reasons to eat breakfast:

Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:

• A more nutritionally complete diet, higher in nutrients, vitamins and minerals
• Improved concentration and performance in the classroom or the boardroom
• More strength and endurance to engage in physical activity
• Lower cholesterol levels

Need more reasons to eat breakfast?  How about eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.

First things first - start your day with a nice glass of water! (you know me no blog entry would be complete for me without talking about water!) I mean before coffee or anything else, down that glass of water! It will help wake you up, get your metabolism going and make you feel better! Virtually every system in our bodies require water to function properly. Satisfying that early morning thirst with water may reduce your desire to have those high calorie, high sugar drinks.

Now, on to breakfast! There are so many options here! Below is a great make ahead recipe. We make a couple dozen egg muffins on the weekend and keep them in the fridge. They are completely portable! Pop them in the microwave for a few seconds and breakfast is ready! Now, tell me you don't have time for that!

There are lots of options out there for protein shakes and bars. Of course these are my favorite! And definitely easy! Message me if you would like to sample any of these great products! When choosing shakes and bars be sure to look at the sugar. This is what you don't want in your breakfast. Just sets you up for a crash mid morning.

If you are going to pick up breakfast on the way to work, Subway is by far one of the best options out there! I love their breakfast sandwiches, low calorie, low fat and low cost.

Still have some excuses about why you don't eat breakfast? Let me hear them! I want to help you get over this hump! You have heard it before, breakfast really is the most important meal of the day!

Until next time! Hope, Health and H2O!



Egg Muffins

You can make these with any ingredients you like. This is what I had in the fridge today:
garlic, onion, bell pepper, mushroom, spinach, a dozen eggs.

Saute the onion and garlic in a little olive oil, when soft, add the peppers and mushrooms. Throw in the spinach at the end, season with salt and pepper. Turn off the heat and let cool.

Preheat the oven to 350*. Spray a muffin tin with non-stick spray.

Beat the eggs, season with salt and pepper. (or any seasoning you like). Add the cooled vegetables. Pour into muffin tins and cook for about 30 minutes. Eggs will puff up, toothpick comes out clean when inserted in the center.

Each muffin is about 100 calories, 6 grams of protein. Add a couple of slices of low sodium turkey bacon to complete the meal! This plate is about 250 calories, 16 grams of protein! I like to add picante to mine as well! Keep the left overs in an airtight container in the fridge and you have breakfast ready for several mornings!