01/04/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 4. January 2014 14:24

 

Breakfast Ideas: Part 1:

Let’s jump right in with some healthy breakfast ideas:

1.    -Eggs and egg whites- My kids love hard boiled or scrambled with cheese.  Hard boiled hold up well for a couple of days in the fridge and can be taken (with an ice pack) to work for an energy boosting mid0-morning or afternoon snack.  I love egg whites for breakfast.  I buy them by the case at my neighborhood warehouse grocery.  I put 1 cup in a microwave safe bowl sprayed with Pam and spices added.  On my microwave I cook those 2 minutes, cut them up, and cook 45 seconds more.  Quick, easy and nutritious (I’m feeding 6 people in addition to myself most mornings).You can cook eggs in a pan or a frittata in the oven,  in a heavy pan.  Don’t go overhead with full fat cheese, but a sprinkle of low-fat cheddar or fat-free feta is delicious.

 

2. Low fat, low sugar yogurt or 0 % Greek yogurt are both great breakfast bases that are a great source of stomach benefitting probotics. You can add berries, or sprinkle with high protein whole grain cereal for a quick breakfast.

    

-3.    In a pinch, spread 1-2 tablespoons almond butter on Ezekial (no gluten) or whole grain toast.  You can also use a whole grain, low-carb tortilla.  Add sliced banana or apple for a sweet addition to wither of the breads or tortillas. 

 

4.    A thin,  whole wheat bagel or English muffin is filling and full of fiber.  A regular bagel, especially when they are large can have 350 calories without cream cheese.  If you like cream cheese, try the weight watchers lower calorie cream cheese.   The flavor is good.  Also make sure your eating ‘whole grain’ bread instead of refined white flour.  It provides more fiber and nutrients.

5.  A perfect old standard breakfast is old fashioned oatmeal or cream of wheat.  It's filling and satisfying on a cold winter's morning.  Try making a double batch from old fashioned oats adding cinnamon and a bit of agave nectar for sweetness if you desire.

6.  You can always count on the ease of whole grain, high-fiber breakfast cereal.  I wrote a blog on this topic weeks ago where I explained how important it is to read labels on cereals.  The portion size vs. calorie and nutrition count varies wildly.  Make good choices and mix cereals to find the tast3e and nutritional needs your looking for.  Buts it's quick and easy and can be taken to work for a mid-morning snack as well.  Use non-fat milk or watered down Greek yogurt. 

Tomorrow we will talk about some of the worst breakfast habits and the worst food choices to steer away from.

 

 

Tuesday 01/04/11 Workout:

Spinning Bike Class- 45 minutes

P90X tape- Arms/Ab

 Tuesday 01/04/11 Food Diary:

Breakfast-

Apple(67 cal

1 cup egg whites (90 cal)

Whole wheat, low-fat waffle, 2 tbls organic almond butter (210 cal)

A.M. Snack-

Protein shake, 3/4 cup pasturized egg whites (220 cal.)

 Lunch-

5 oz. Tilapia ( 90 cal.)

salad-8 oz: raw spinach,  cherry tomatoes,sweet orange pepper,  plus1/8 garbanzo beans (120 cal.)

3 oz sweet yellow pepper (155 cal) 

P.M. Snack-

1 cup cottage cheese (110 cal.)

Dinner-

4 oz tilapia, breaded lightly in coconut( 215 cal.)

1 cup brocolli, splashed with lemon ( 40 cal.)

sliced tomato with fat free feta( 170 cal.)

 

TOTAL CALORIES- 1387

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Paula's Healthy Living

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