Eat A Healthy Breakfast

Healthy French Toast

French Toast has been a breakfast favorite for years and years. And you can eat french toast without feeling guilty just by replacing some of the ingredients with healthier ones. French Toast is very easy to make at home and easy for you to control the ingredients that you put in it.

You will need to create a mixture using a bowl, and put in 2 eggs, and 1 egg white ( you can easily juggle the yolk and sift the white out if you're not buying the egg whites sold at the store). 1/2 cup of skim or 1% organic milk and throw in a few dashes of vanilla extract. Lastly, sprinkle some cinnamon over the mixture. Use a whisk, or a fork to beat the mixture till it is all blended. You will need to put butter in a pan to melt, try using a healthy one like smart balance with no trans fats. While the butter is melting, go ahead and dip a piece of whole wheat bread into the mixture, making sure to coat on both sides. Place bread on the pan and flip as needed. It will take anywhere from 5-7 minutes. Once the bread is just a bit brown on both sides it is ready. Serve with fresh berries and reduced or no sugar syrup. Also, I sprinkle a bit more cinnamon when it is finished but that is optional.

Special K Waffles

Waffles are an easy breakfast idea and choosing more healthful options make it even better. Special K not only does cereals but also offer a line of waffles, and bars. Special K Red Berries waffles are delicious and won't ruin your healthful efforts at breakfast. Their nutritional content is as follows:

Serving size 2 waffles

Calories 160

Total fat 2.5 gram

saturated far 0.5 gram (trace)

Carbohydrate 31 gram

Sugar 5 gram

Protein 4 gram

Also contains other vitamins and minerals in it as well. The only downfall is there isn't any fiber, but you can add apple slices to your breakfast, or could sprinkle some granola onto the waffle and add some banana slices.

Cereal Of the Week

Kashi GOLEAN Cereal

Has 7 whole grains and sesame puffs that are crunchy.  In just a bowl you will consume 40 % of your fiber needs and 20 % of your protein needs for the day.

Calories 140

Total fat 1 gram

Saturated Fat 0 gram

Cholesterol 0 gram

Sodium 85 mg

Potassium 480 mg

Total Carbohydrate 30 gram

Dietary Fiber 10 gram

Sugars 6 gram

Protein 13 gram

When On the Go Try DD Smart Menu Options

Ofcourse we all have frequented our local Dunkin Donuts quite a few times. Mostly popular for their coffee and donuts, Dunkin Doughnuts has come up with healthier choices, which they refer to has their "DD Smart Menu". Let's face it, proper nutrition starts in the kitchen, and by preparing your own meals you have control of each ingredient that goes in your food. However, there are those days that maybe the alarm clock didn't go off on time, or something got in the way and you need to find something quick for breakfast. Picking the healthier choice is always best and Dunkin Donuts has made it easy with their DD Smart Menu.

DD Smart Menu Options:

Egg White Veggie Flat bread Sandwich 290 calories, 9 grams fat

Lite Latte 80 calories (small)

Egg and Cheese on English Muffin 390 calories

Multi grain bagel with lite plain cream cheese 10 grams of fiber, 18 grams of protein

Egg White Turkey Sausage Flat bread Sandwich 280 calories, 6 grams fat

Coffee Coolata 140 calories (small)

Iced Coffee with Skim 20 calories (small)

Reduced fat Blueberry Muffin....Not so much of a healthy choice with 45 grams of sugar

Coffee with Skim Milk 15 calories

Freshly Brewed Unsweetened Iced Tea 5 calories (small)

Iced Latte 80 calories (small)

New .99 cent~ Breakfast Wrap 170 calories

All items on Dunkin Donuts' DD Smart Menu are 25 % less in sugar, fat, sat fat, and calories.

Cereal of the Week

Mighty Bites Cereal by Kashi

This is a great choice for your child's cereal along with their usual cheerios. Thiscereal is crunchy which appeals to children (and adults, lol) and has nutrients like iron, zinc, and choline. Also is low in sugar and high in fiber.

Calories 110

Total Fat 1.5 g

Saturated 0 g

Cholesterol 0 mg

Dietary Fiber 3 g

Sugars 5 g

Protein 5 g

Blueberries for breakfast.....tighter tummy?

It's no secret that the smallest of the berries pack a powerful antioxidant punch. Blueberries have been known to reduce sore muscles and now a new study shows they may aid in reducing abdominal fat. Try adding them to your hot oatmeal, or mixing them with its other berry counterparts and yogurt, or try this smoothie.....

1/4 cup orange juice

1/2 cup yogurt

1/4 cup blueberries, blackberries, and raspberries

1 scoop vanilla whey protein powder (optional)

blend and serve

great for a morning wake up or a post workout recovery shake!

Calcium and Kids

Making sure we consume enough calcium is crucial, and even more so for young children and adolescents. Prime bone growing years are between the ages of 9-18, however according to the National Academy of Pediatrics most children are not getting an adequate amount. It can be hard with children if they are not willing to eat calcium rich foods, so try to also incorporate foods that are fortified with calcium in addition to calcium rich foods. Make it fun try a new smoothie made with yogurt and fruit, or a yogurt parfait. Anyway you can squeeze in the calcium do it! Some options to add to your breakfast:

Calcium fortified cereals

Most fruits contain some calcium: Strawberry, orange, grapes, apples, cantaloupe, banana, etc

Yogurt

Milk

Calcium fortified orange juice

Calcium fortified Soy milk

Anytime you can add calcium to your child's meal  you increase their chances of getting enough calcium and start building healthy bones. Just by consuming a bowl of calcium fortified cereal with some low fat milk and a glass of calcium fortified orange juice will have your child already on their way to adequate calcium before lunch.

Cereal of the Week

Kashi Honey Sunshine Cereal Total Fat 1.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 135mg
Potassium 70mg
Total Carbohydrate 25g
Dietary Fiber 6g
Sugars 6g
Protein 2g
Look for it in your grocery store....Even great as a snack!!

Power Packed Vitamin C Smoothie

Here's a quick vitamin C packed smoothie sure to wake you up in the morning!

1/2 cup of strawberries

1 kiwi (peeled)

1 cup low fat yogurt

1 scoop of protein powder (optional)

2 tbsp ground flaxseed

ice cubes

Put all ingredients into the blender and mix....serve in a glass with a straw!