Every Morning is a New Chance to get Healthy

Posted on 11. Dec, 2011 by in Food, Uncategorized

A friend recently said she needs one week of eating healthy and working out and she will be on track. That is a great achievable goal, but it is definitely going to take more than one week.  Studies show, most people are excited and dedicated to a new “healthy lifestyle” Monday to Wednesday. Then comes Thursday, getting closer to the weekend, Friday with donuts at the office and happy hour. Once the weekend hits, all healthy ideas are out the window. That “one week” is really only about 3 days and it keeps re-starting every Monday. So, in reality you need more than a week. We all know you can’t change everything at once.  Little modifications which once they become habit, then onto the next modification. This week we are starting with our first modification: Eating Healthy.

First Modification: Eating Healthy

By eating healthy, it is not depriving your body of certain foods. It is trying to make better choices and nutritious decisions. Where to start? Start with your first meal of the day, breakfast.

The lighter your breakfast, the fewer calories you will consume the rest of the day, based upon a recent German study by KronerFresenisus Center of Nutritional Medicine.  However, you CANNOT skip breakfast, because this will make you overeat for the rest of the day.

Breakfast needs to consist of protein, fiber and other slow burning nutrients.  A good choice for breakfast is 350 calories.

1. Walnut Yogurt Parfait.

2 cups of non-fat Greek yogurt, 1 cup of fresh fruit, and 1/2 cup of chopped, toasted walnuts. Layer into 2 glasses and drizzle with honey or raw agave nectar.

2. Scrambled Eggs with Spinach and Tomatos.

Whisk 4 large eggs, season with salt & pepper. In a skillet, heat 1 tbsp of olive oil. Cook eggs 1-2 minutes. Add 1/2 cup of spinach and 1/2 cup of cherry tomatoes. Spoon mixture into pita halves.

3. Quinoa Cereal.

Bring 1 1/2 cup of milk and 1/2 cup of rinsed quinoa to boil in a small saucepan. Simmer covered until milk is mostly absorbed, about 14 minutes. Remove from heat and stir in 2 tsp of maple syrup, a pinch of cinnamon, and 1/2 cup of  fresh raspberries. Top with 1/2 sliced banana.

 

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