-Sande P.

Combining protein with carbs and a little fat in each meal is the ideal way to keep you satisfied and your hunger in check between meals. Your breakfast selection is a good choice since it contains a balance of protein (17%), carbs (54%) and fat (29%). In addition it is very low in sodium a good source of fiber, Vitamins B2, B6, B12, selenium, and also contains Vitamin C, potassium, phosphorous, magnesium and manganese.

However, an egg contains saturated fat and is high in cholesterol a combination that could raise your total and LDL (bad) cholesterol levels and we know from research studies that high blood serum cholesterol levels are related to higher incidence of heart disease. Several studies point out that most people are able to regulate their body’s production of cholesterol from food, but there are the exceptions. Therefore, make sure you go for regular medical checkups and blood tests, as directed by your physician, to measure your lipid levels (TC, HDL-C, LDL-C and TG) so you can continue to enjoy your favorite meal without concern.

It’s National Breakfast Month. Not that you needed a holiday to remind you which meal is most important. No matter what your first a.m. craving is  (even Chinese food) or responsibility (early Urban Rebounding class, perhaps?) there’s a way to healthfully plate it to energize you for your day ahead.

KIDS MEAL

National Waffle Week ended Tuesday, but considering that Kashi GOLEAN’S Blueberry Waffles are packed with 8 grams of protein and 6 grams of fiber, we’ll continue celebrating…with some Zero Calorie Walden Farm Syrup drizzled on top. For an extra boost of nutrients (C, D, Calcium and B vitamins) add a 6 oz.  glass of Tropicana OJ with Calcium.

LEFTOVERS

You don’t have to wait until lunch to eat the leftovers from last night.  Salvage and cook up the remnants of your entree into an omelette.  Spray your pan with Gourme Mist Olive Oil and pan fry three to four large egg whites.  Add the remaining veggies and protein and sprinkle with salt and pepper.

BRAIN FOOD

When you definitely can’t Facebook your way through lunch, consider a breakfast filled with omega-3 fatty acids (especially DHA, the main building block of the brain) to make sure you’re feeling especially sharp.  Fish and fish oils are loaded with these nutrients, so spread 3 oz.  of smoked salmon on a slice of whole wheat bread and top with  Toffuti Herbs and Chives Spread for an extra kick.

CHAMPION

Wheaties isn’t the only breakfast of superstars. Quinoa is too. This high protein food will fill you up, stabilize blood sugar levels and may ward off fatigue because of its high iron and Vitamin B2 levels.

Replace your oatmeal with quinoa.  Wash a 1/4 cup of the seeds and cook uncovered in 1/2 cup of boiling water for approx. 12 minutes. Pour into a colander and drain for several minutes to remove the excess moisture.  Stir and add milk.

or

Combine chilled cooked quinoa with juicy orange slices, chopped walnuts and chopped scallions for a refreshing salad.

SUGAR CEREALS

No one should have to give up her favorite sugar cereals. While it’s best to avoid making a whole bowl out of one with more than 5 grams of sugar per serving, there’s a way to fit them into the loop.

Pour 3/4 cup of a low sugar, high fiber option like Kashi Fiber One or Cheerios and add 1/4 cup of your sweet flakes of choice.

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It’s National Breakfast Month. Not that you needed a holiday to remind you which meal is most important. No matter what your first a.m. craving is (even Chinese food) or responsibility (early Urban Rebounding class, perhaps?) there’s a way to healthfully plate it to energize you for your day ahead.

KIDS MEAL

National Waffle Week ended Tuesday, but considering that Kashi GOLEAN’S Blueberry Waffles are packed with 8 grams of protein and 6 grams of fiber, we’ll continue celebrating…with some Zero Calorie Walden Farm Syrup drizzled on top. For an extra boost of nutrients (C, D, Calcium and B vitamins) add a 6 oz. glass of Tropicana OJ with Calcium.

LEFTOVERS

You don’t have to wait until lunch to eat the leftovers from last night. Salvage and cook up the remnants of your entree into an omelette. Spray your pan with Gourme Mist Olive Oil and pan fry three to four large egg whites. Add the remaining veggies and protein and sprinkle with salt and pepper.

BRAIN FOOD

When you definitely can’t Facebook your way through lunch, consider a breakfast filled with omega-3 fatty acids (especially DHA, the main building block of the brain) to make sure you’re feeling especially sharp. Fish and fish oils are loaded with these nutrients, so spread 3 oz. of smoked salmon on a slice of whole wheat bread and top with Toffuti Herbs and Chives Spread for an extra kick.

CHAMPION

Wheaties isn’t the only breakfast of superstars. Quinoa is too. This high protein food will fill you up, stabilize blood sugar levels and may ward off fatigue because of its high iron and Vitamin B2 levels.

Replace your oatmeal with quinoa. Wash a 1/4 cup of the seeds and cook uncovered in 1/2 cup of boiling water for approx. 12 minutes. Pour into a colander and drain for several minutes to remove the excess moisture. Stir and add milk.

or

Combine chilled cooked quinoa with juicy orange slices, chopped walnuts and chopped scallions for a refreshing salad.

SUGAR CEREALS

No one should have to give up her favorite sugar cereals. While it’s best to avoid making a whole bowl out of one with more than 5 grams of sugar per serving, there’s a way to fit them into the loop.

Pour 3/4 cup of a low sugar, high fiber option like Kashi Fiber One or Cheerios and add 1/4 cup of your sweet flakes of choice.