Tag Archives: breakfast

Wellness: Why Breakfast Is Important

Why Breakfast Is Important
Don’t Skip Breakfast!

Eating a healthy breakfast every morning is very important to your overall health and wellness!  At the end of this article I have a very special, easy to make killer cereal bar recipe you are going to love!

Why Breakfast Is Important
  1. Breakfast is the most important meal of the day. Breakfast provides you with the energy and nutrients that help you face the day.
  2. Breakfast helps increased concentration.  Studies show that breakfast can be important in maintaining a healthy body weight.
  3. Hunger sets in long before it’s time for lunch, but because it’s not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar.
  4. People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
  5. Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.
Tips On Eating a Quick and Healthy Breakfast

1.  Pick 2-3 foods, including at least one from each of the following food groups:

  • bread and grain (i.e.cereal, toast, muffin)
  • milk and milk product (i.e. low-fat yogurt, low-fat milk)
  • fruit or vegetable group (i.e bananas, apples, carrots)

2.  Pick up portable breakfast items when at the grocery store. You should buy foods like fruit, low-fat yogurt, whole grain breakfast bars, or granola bars for those mornings when you have to eat breakfast on the go.

3.  Replace or accompany that morning cup of coffee with a glass of orange juice or milk.

4.  Make an omelette! You can shorten preparation time by chopping up your vegetables ahead of time.

5.  Get up 15 minutes earlier. You can fix and consume a healthy breakfast in 15 minutes or less.

6.  Plan ahead to eat breakfast. This means you should decide what you are going to eat for breakfast before the next morning. You can save time by putting out the box of cereal or cutting up some fruit the night before.

Bonus Recipe: Killa Cereal Bar
1 1/2 Cups Oatmeal
2 Tbsp Flax Seeds
1/2 Cup Peanut Butter (I use Nuts N’ More, but you can use natural pb)
2 Scoops Protein Powder (I use About Time Plain Flavor)
1/2 Cup Raisins
1 Cup Nonfat Dry Milk (I use 0 fat Carnation)
6 Packets Equal or Splenda
1 Tsp Vanilla Extract
1/2 Cup Water

Mix all dry ingredients separately
Mix all liquid ingredients separately
Combine all ingredients (this is a thick batter, so a sturdy mixing utensil moistened with water often is best)
Wet hands and spread batter into a 9×9 baking dish sprayed with non-stick coating
Refrigerate for 3-4 hours
Cut into 8 squares and enjoy!

Nutritional Information Per Bar
Calories: 254
Fat: 10.4g (all good fats!)
Sat Fat: 1.9g
Carbs: 27.7g
Protein: 15.5g

Wellness: Smoothie 101

smoothie

Become a smoothie junkie!  There are a myriad of benefits for popping a meal into your blender.  Here’s what I recommend you start with, a few fundamental tools and essentials, and you’re off and running:

1.  Blender.  You don’t need a $500 blender!  I use the Osterizer.  I’ve burnt out a few cheaper models, this is the one that’s lasted  two years and counting.  It’s $60 and you can get it at any Walmart or Target.  It can handle the load!

blender

2.  Flavored Syrups!  The best is Torani.  They have a great flavor pack of 6 different flavors that will last you forever.  Ya gotta have flavors without the calories, sugars, and extremely low carbs!  These are the very best and dirt cheap.  Take my word for it, get them on Amazon.

torani

3.  Extracts.  Vanilla, Coconut, Hazlenut, Caramel, Rum, etc.  Flavor, flavor, flavor.  Need I say more?

extracts

4.  Coconut Water.  Make ice cubes out of it.  If you don’t like coconut water, don’t bother.  You can use oj, pineapple juice, etc.

coconut

5.  Juices, Milks, Yogurts.  SUGAR FREE juices, FAT FREE milks and FAT FREE and GREEK yogurts!  The flavor comes in the syrup and the extracts.

juicemilkyog

6.  Protein Powder.  YES, everyone needs protein powder.  Unless you are a professional bodybuilder, YOU are definitely not taking in enough protein to maintain your muscle mass.  Period.  For protein powders I only will use About Time.  

About Time is the perfect combination for us because it is only ONE product:  Whey Protein!  Not one other ingredient!  Most other powders are chock full of everything else.  And they offer a nice selection of unique flavors as well.

protein2

7.  Shaker Cup.  Have Smoothie, will travel.  Take that smoothie to go!  Made two servings and it’s only you?  Want to make two save one?  Shaker cups are indispensable.  Buy one, on second thought, buy two!

shaker

But, if you want to shop around, try to find one that is as close as possible to this nutritional content:  1 scoop–>100cal–>0grFat–>1grCarb–>25grProt. Go to your nutrition store to find the one that fits your needs the best.  A privately owned one is better than a large chain store (sorry Vitamin Store, GNC).

You are all set to go!  You now have the essentials to build fantastic tasting smoothies.There are endless possibilities and can be used as healthy meal replacements in sensible weight management programs.  They are also fantastic as pre-workout and post-workout options.

I HATE the billion dollar industry marketing all the quick fix garbage products espousing the latest and greatest protein shakes, bars, meal programs.  Wellness is grounded in sensible meal planning with good wholesome food and safe regular exercise.  Period!

Here’s to your wellness!

The Hawaiian:  A Perfect Balance of Carbs::Protein

hawaiin

2 Servings

8oz Tropicana 50% OJ
1/2 cup frozen pineapple chunks
2 cups fresh strawberries
2 tbsp flaxseeds
2 scoops vanilla protein powder
2 tbsp Torani Vanilla syrup
1tsp coconut extract
Blend all ingredients together BEFORE you add ice cubes!
Add 5 coconut ice cubes
Enjoy!

Nutritional Info:

Calories–237
Fat–3.5
Sat Fat–.4
Carb–25.5
Prot–27.2

Wellness: Smoothie Time

smoothies on just ruminating men's blog

Smoothies are an incredible source of energy, well balanced nutrition. The key is to invest in a really good blender (and don’t whine about the price, you’re worth it). That’s a weapon that, if you use diligently, your body will thank you over and over for it!

Do these steps in order (It does matter!)

  1. Blend your non-frozen ingredients first.
  2. Add any frozen ingredients.
  3. Add the ice last so you can adjust your level of frozen goodness!
  4. Finally, you can adjust the level of extract/syrup if you have too little sweetness for your liking.
  5. Enjoy!

Orange Protein Punch

Serves 2

8oz Tropicana 50 OJ
2 Scoops About Time Protein Powder
2 1/2 tbsp Nuts N’ More Peanut Butter (or any natural peanut butter)
2 tbsp Torani Raspberry Syrup
1 tsp Orange Extract
1 Cup Frozen Mango Chunks
7 Coconut Water Icecubes (plain is fine, but coconut adds nice flavor, or you can use 1 tsp Coconut extract and 7 icecubes)
Blend and enjoy!

NUTRITIONAL CONTENT:

Per Serving:

Calories:  306
Fat:  7.5g
Sat Fat:  .4g
Carb:  27.8g
Protein:  33.6g

Now go out there and grab that day!