managedmacros

'EAT YOUR BREAKFAST...IT"S THE MOST IMPORTANT MEAL OF THE DAY...'

Don't we know this already?? Isn't that what our mothers, doctors and dietitians have been telling us for the last decades?? Have we listened?? Yeah, for the most part I think we are but the question I want to ask is, what are we eating??   I want to modernize this old term into:

'EAT A QUALITY BREAKFAST!'

Make it count!  Our society makes it too easy to fall into the convenience trap with breakfast's on the go such as; Crispy Cream, Dunken Donuts, Egg McMuffins, jumbo bagels w cream cheese, over filled muffins and Grande coffees made with cream, sugar and syrups.

In other words, foods loaded with high calorie low nutritional impact. Familiar with the term...'you are what you eat?' How many times have you had one of these highly refined sugar 'meals' booming with saturated fats only to feel bloated, uncomfortable and miserable?  Then we use that same excuse to eat the same quality of lunch and snacks between. "Well its all ruined now...might as well have the Big Mac too!" Then so on and so one...the pattern is formed and behavior created. 

Well, what if we break the link where it starts?? Making your own convenience food takes more time, sure...but aren't you worth it?? Planning, planning, planning. My favorite word. Know where your next meal is coming from and what it is.  Breakfast CAN BE easy AND nutritious and for most of us, the most cost efficient meal of the day.

Ideas? Why YES I do!!

BLUEBERRY COBBLER

1 container natural yogurt. I like culteral revolutions a local product to me...made right here in the heartland, so how bad can that be? The cream sits right on top, naturally low in fat and sugar...unfortunately not a significant source of protein. But for a wonderful product high in protein low in fat, I recommend your favorite brand of greek yogurt. Greek yogurt is double strained for a rich dense product but tends to be at least double the price of a traditional yogut.

1/2 c fresh blueberries. Right now they are more seasonal but don't be afraid to buy them frozen either! Such a rich source of antioxidants with many proven health benefits.

2 tablespoons wheat germ.   A nice crunchy texture that adds a rich source of Vitamin E and Folic Acid.

PROTEIN "MUFFINS"

A favorite of mine to make up on Sunday night to have for the next 3 days. SOOO easy and I generally make it with what ever may happen to be in the fridge.

12 egg whites

9 slices Canadian bacon

1-2 cups chopped spinach

1 chopped tomato

3/4 cup mozzarella cheese

Season to taste with; basil, salt, pepper and or crushed red pepper.

Preheat oven to 425.  Combine all ingredients in to large mixing bowl mixing well. Coat muffin pan with cooking spray and disperse mixture into 9 servings. Bake until eggs rise, brown and are cooked through. Test with toothpick.

1 serving of 3 'muffins':  166 calories and 30gm protein. This low carbohydrate meal can be paired with your favorite fruit for a complete balance of fat, protein and carbohydrates to keep you feeling lean and clean to your next meal!

Who says it can't be easy???