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Breakfast Basics: What You Should Eat And Why

Everyone has heard that breakfast is the most important meal of the day; however, many become confused about what they should be eating. It has been shown that those who regularly consume a healthy breakfast are more likely to maintain a healthy weight and normal cholesterol levels.

After our nights rest, our metabolism has dropped and our body begins to conserve its energy. Breakfast allows our body to jumpstart our metabolism and restores our glucose levels for the day’s activities. Both our muscles and our brain utilize glucose in order to have ideal sharpness, concentration, and energy.

In addition, it is important to ensure that protein is included in our breakfast foods in order to feel satisfied throughout the day. The daily recommendation of protein is .8g/kg (of body weight) for the average individual in accordance with the RDA; and 1.2-1.4g/kg for endurance athletes according to the ACSM.

There are numerous sources of protein that are often overlooked, so below are a list of suggestions that are quick and easy but will also help maintain that waistline.

BREAKFAST IDEAS

  • *1-4oz serving of 2% cottage cheese PLUS – 102 calories | 15.5 g of protein
  • 1 slice of pineapple – 28 calories | .2 g of protein
  • 1 medium peach – 38 calories | .9 g of protein
  • ½ cup of strawberries – 27 calories | .6 g of protein
  • *1 hardboiled egg – 78 calories | 6.3 g of protein
  • 1 slice of whole wheat bread – 60 calories | 4 g of protein
  • 1 pat of unsalted butter – 36 calories | 0 g of protein
  • *2 egg whites – 34 calories | 7.2 g of protein
  • 1 english muffin, multigrain – 100 calories | 4 g of protein
  • hot sauce OR – 0 calories | 0 g of protein
  • 1 tablespoon of salsa – 8 calories | 0 g of protein
  • *1 Greek yogurt – 120 calories | 14 g of protein
  • 1/4 cup of granola – 95 calories | 3 g of protein
  • *1 tablespoon of smooth peanut butter – 4 calories | 4 g of protein
  • 1/2 banana – 45 calories | 1 g of protein
  • 1 slice of whole wheat bread – 60 calories | 4 g of protein

Recipe Of The Week: Barley Salad With Chicken And Corn

PREP TIME: 20 MINS
TOTAL TIME: 45 MINS
SERVINGS: 4
CALORIES PER SERVING: 385
CARBOHYDRATES: 33 G
FATS: 15 G
PROTEIN: 32 G

INGREDIENTS:

  • Coarse salt and ground pepper
  • 1 cup barley
  • 2 bunches scallions, cut into thirds crosswise and white ends halved
  • 2 1/2 cups fresh corn kernels (from 3 ears corn) or frozen corn
  • 3 tablespoons extra-virgin olive oil
  • 1 pint grape tomatoes, halved
  • 1/4 cup fresh parsley leaves
  • 12 ounces cooked chicken breast, shredded
  • 1 tablespoon plus 2 teaspoons fresh lime juice
  • 5 ounces baby spinach

DIRECTIONS:

  1. In a medium pot of boiling salted water, cook barley according to package instructions. Drain and let cool.
  2. Meanwhile, preheat oven to 450 degrees. Place scallions and corn on a rimmed baking sheet. Toss with 1 tablespoon oil and season with salt and pepper. Roast until vegetables are tender, about 25 minutes, stirring halfway through.
  3. In a large bowl, combine barley, roasted vegetables, tomatoes, parsley, cooked chicken, 1 tablespoon oil, and 1 tablespoon lime juice; season with salt and pepper. In a medium bowl, toss spinach with 1 tablespoon oil and 2 teaspoons lime juice; season with salt and pepper. Serve spinach with chicken-barley mixture.

Recipe adapted from marthastewart.com

BOSU FOR BREAKFAST! … Wait, What’s A BOSU?

Bosu For Breakfast

An acronym for “Both Sides Up,” BOSU Balance Trainers or BOSU Balls are a piece of fitness equipment which adds an element of instability to exercises. The idea behind the ball is that it is strengthening key stabilizing muscles and creating a stronger foundation for all movement. Movements can be performed on the dome or the platform, as well as, in a standing, seated, kneeling, or lying position.

In this class, exercises are going to be performed both utilizing the BOSU and on the ground. Participants will perform both standing exercises and some on the floor. Any exercise can be modified for either a higher or lower intensity, or modified from the BOSU to the floor.

HURRY! SPOTS ARE LIMITED! SIGN UP TO RESERVE YOUR SPOT IN LOUISE’S BOSU FOR BREAKFAST CLASS! A FREE TRIAL CLASS WILL BE OFFERED ON FRIDAY, AUGUST 7.

Recipe Of The Week: Fiesta Bean Salad

THIS DISH IS ANTIOXIDANT RICH, FULL OF HEART HEALTHY FATS, CLEAN, AND HIGH IN FIBER WHICH KEEPS YOU FULL AND SATISFIED. THIS SERVES FOUR AS A MAIN DISH, BUT IF YOU PREFER TO SERVE AS A SIDE DISH, THEN IT WOULD EASILY SERVE 8.

Servings: 4
Size: little over 1 cup
Calories: 335
Fat: 11.5 g
Carbs: 47 g
Fiber: 15.5 g
Protein: 14 g
Sugar: 0.4 g
Sodium: 481.6 mg

Ingredients

  • 2 cloves garlic, minced
  • 3 tbsp fresh lime juice
  • 1 tbsp extra virgin olive
  • 1 tsp cumin
  • pinch crushed red pepper flakes
  • 1/2 teaspoon salt
  • 15 oz can black beans, rinsed and drained
  • 1 cup canned chickpeas, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1/4 cup minced red onion, finely diced
  • 1/4 cup cilantro, chopped
  • 1 medium avocado, diced

Directions

  1. In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.
  2. Add the black beans, chickpeas, tomato, onion and cilantro; mix well.
  3. When ready to eat, gently mix in avocado and serve right away.

Original recipe from Skinnytaste.com

Recipe Of The Week: Banana – Sweetened Bran Muffins

BAKE A BATCH OF THESE DELICIOUS BANANA BRAN MUFFINS AS A HEALTHY BREAKFAST OPTION FOR YOUR FAMILY. THEY’RE SWEETENED ONLY WITH RIPE BANANAS AND APPLESAUCE, SO YOU CAN ENJOY A TREAT LOW IN ADDED SUGAR!

Ingredients

  • 1/2 teaspoon cooking oil
  • 1 2/3 cups bran (wheat or oat)
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 3 medium very ripe bananas, mashed
  • 1/2 cup unsweetened applesauce
  • 1/2 cup low-fat plain Greek yogurt
  • 2 large eggs
  • 1 teaspoon vanilla extract

Directions

  1. Preheat oven to 375 degrees F. Lightly grease a 12-cup muffin tin with 1/2 teaspoon cooking oil.
  2. In a medium bowl, whisk together dry ingredients, including oat bran, baking powder and cinnamon; set aside.
  3. In a large bowl, mix the wet ingredients, including mashed banana, applesauce, Greek yogurt, eggs and vanilla together until well combined and smooth.
  4. Add wet ingredients to dry ingredients, and mix until just combined.
  5. Divide batter evenly into 12 muffin cups (about ¼ cup mix per muffin cup), and bake 20 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, then remove muffins from tin and place on wire rack to cool completely.
  6. Muffins are best served warm with your favorite spread. Feel free to add in chocolate chips, berries or nuts to the batter!

Nutrition Information

Serves: 4, Serving Size: 3 muffins

Per serving: Calories: 258; Total Fat: 6g; Carbohydrate: 57g; Dietary Fiber: 9g; Sugar: 19g; Protein: 12g

Recipe Of The Week: Greek 7 Layer Dip

HUMMUS, YOGURT, RED ONION, CUCUMBERS, TOMATOES, FETA AND OLIVES ARE LAYERED TO CREATE THIS DELICIOUS GREEK INSPIRED DIP – PERFECT TO SERVE AT YOUR 4TH OF JULY PARTY!

YOU CAN PREP ALL THE INGREDIENTS AHEAD, BUT IT’S BEST TO LAYER IT JUST BEFORE SERVING AS THE CUCUMBERS TEND TO GET WATERY IF THEY SIT TOO LONG. IF YOU DON’T EAT DAIRY, OR IF YOU WANT TO MAKE IT VEGAN, SKIP THE YOGURT AND ADD MORE HUMMUS!

INGREDIENTS:

  • 8 ounces hummus, store bought or homemade
  • 1 cup 0% fat Greek yogurt
  • 1 clove garlic, finely minced
  • 1 tsp chopped fresh dill
  • Juice of 1/2 lemon
  • Pinch kosher salt
  • Freshly ground black pepper
  • 2 tbsp red onion, minced
  • 1 cup English cucumber (about ½ large), ½-inch dice
  • 1 cup Roma tomato, seeded, ½-inch dice
  • 1/4 cup crumbled feta cheese
  • 1/4 cup Kalamata olives, sliced

DIRECTIONS:

  1. In a small bowl, combine yogurt, garlic, dill, lemon juice, salt and freshly ground pepper. Set aside.
  2. In an 8”x8” or 7″ x 11″glass dish, layer the hummus, yogurt mixture, red onion, cucumber, tomatoes, feta and olives.
  3. Serve with whole grain pita chips or baked corn chips.

NUTRITION:

Servings: 9 • Serving Size: 1/4 cup
Calories: 93 • Fat: 5 g • Carbs: 7 g • Fiber: 1.5 g • Protein: 5 g • Sugar: 2 g
Sodium: 202 mg • Cholesterol: 6 mg

Original recipe from Skinnytaste.com

Tips For A Healthy 4th Of July BBQ!

Are you ready for 4th of July picnics and BBQs? Don’t blow up your diet like a firework! Try some of these simple swaps and tips to keep yourself on track during the holiday weekend.

Hamburgers

  • Choose leaner meat, such as sirloin burgers.
  • Reduce your fat intake by avoiding fatty favorites like sausages and hot dogs.
  • You can grill up some veggie or turkey burgers or chicken breasts.
  • Add fresh vegetables on top, such as lettuce, tomato, onion, and peppers.
  • Skip the cheese on top if you’re watching your calorie intake.

Hamburger buns

  • Try swapping white flour buns for the whole grain option.
  • Whole grain English muffins are made “sandwich thin” as a great substitute.
  • How about ditching the bun altogether and using Portobello mushrooms to hold it all together?

Corn on the Cob

  • Simple fix- avoid slathering butter and salt on top.
  • Try squeezing some fresh lime juice on top. Don’t knock it until you try it!
  • If you’re looking to add more veggies, try grilling some kebabs with colorful peppers, squash, onions, and tomatoes.

Potato Salad

  • For added fiber and nutrients, keep the skin on those red potatoes.
  • Swap out a traditional recipe that uses mayonnaise for white wine vinegar, mustard, and a little olive oil.

Cole Slaw

  • Try making homemade recipes instead of ordering from the deli. This way you can control the ingredients!
  • Instead of using regular mayo, try some nonfat Greek yogurt.
  • Add some apple cider vinegar to the mix to give it the right flavor.

Steak

  • If you’re searching for a leaner steak, look beyond the beef.
  • Tuna or salmon steaks will grill up nicely, especially if you brush a little olive oil and season with some herbs and spices.

Potato Chips

  • Put them on your plate- don’t eat out of the party bowl. This way you can control your portion.
  • Make a swap for homemade kale chips- add a dash of salt, pepper, and a little olive oil before you pop them in the oven.

Ice Cream

  • Purchase individual serving sizes instead of a gallon size container. This way you can control how much is scooped and served.
  • Swapping for low fat frozen yogurt is good if you’re craving something sweet, but always keep those portions in check.
  • Freshly cut fruit mixed together makes a great dessert option!

Cocktails

  • Be aware of sweet drinks with are high in calories and low in nutritional value.
  • Margaritas and daiquiris are big time offenders!
  • Make your own fruity version with vodka, seltzer or club soda, a splash of fruit juice and some fresh fruit to garnish.

Recipe Of The Week: Spinach, Tomato, Orzo Salad

Prep Time: 15m
Cook Time: 12m
Servings: 5

  • 1 pound baby leaf spinach, washed/dried/stems removed
  • 1 pint grape or cherry tomatoes, halved
  • 1 ½ cups orzo, cooked
  • 1 tbs extra virgin olive oil, 1 turn of the bowl
  • 4 cloves of garlic
  • ½ cups fresh or grated parmesan cheese
  1. Saute 1 tbsp olive oil and garlic cloves. Pile spinach leaves in stacks 1 on top of the other. Thinly slice stacks of leaves to make spinach confetti. Pile shredded spinach into the pot. Halve grape or cherry tomatoes with a paring knife and add them to the pot.
  2. Add hot cooked and drained orzo pasta to the pot. Heat until the spinach wilts.
  3. Sprinkle cheese on top. Add salt and pepper and toss to combine. Taste your orzo to adjust seasonings and serve. Some red pepper flakes also make a great addition.

Nutrition:

Calories: 281
Carbs: 4g
Fat: 8g
Protein: 11g