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Tuesday, April 17, 2012


I thought it's time to do a food post, actually a post about healthy breakfast. 
Many people don't have a breakfast at all, but as studies have shown breakfast should be the most important meal of the day. People give a variety for reasons for not eating breakfast, common reasons are that they are not hungry or have no time,they think they might gain weight and there are many other reasons. 

When you get up in the morning your glucose or blood sugar level is at its lowest point in the day. Glucose is the basic fuel for the brain and central nervous system and that's why a good breakfast will keep you from being tired and irritable by mid-morning. Skipping breakfast is a common strategy by people who are trying to lose weight, but that definitely mostly isn't a successful strategy. When you skip breakfast you might feel so hungry by lunch time that you eat more foods than you normally would, which cancels out the calories which you cut by skipping breakfast. You also tend to choose foods that are not the healthiest when you feel like you're starving. Research studies tell us, that people who eat breakfast are more likely to maintain a healthy weight. So, surely breakfast is the most important meal of the day.

* lack of alertness
* longer reaction time
* low blood sugar
* decreased work productivity
Breakfast is a great way to get more fiber into you diet. Plan wisely for healthy breakfast, as many prepared cereals have added refined sugar, often hidden. Read labels to select cereals prepared without excessive sugar, salt, fat and additives.

 Your breakfast should include a healthy source of protein and plenty of fiber,this combination will help satisfy your hunger and will keep you feeling full until lunch time. The   protein can come from low-fat meat, low-fat dairy products.
 Eggs are also a good choice, but you should mainly use the egg-white as the egg-yolk contains saturated-fat that may rise your cholesterol. But one egg only contains about 75 calories and they are quite satiating so it can help you keeping hunger pangs away.(see recipes below) High fiber-foods include fruits, vegetables and whole grains.

                  What's your excuse for not eating breakfast?
  • NO TIME ?
  • - How much time does it really take to eat a bowl of cereal? You can prepare it the night before and just add the low-fat milk or low-fat yoghurt in the morning. Or how long does it take to prepare a slice of a whole-grain bread with a slice of low-fat turkey ham? Making time for breakfast is making time to be healthy;)
  • - Eating breakfast will actually help you to reach an maintain your healthy weight and will help you to loose weight on a diet. Your appetite will be satisfied longer and you'll eat calories when your body can best burn them. Eat breakfast and feel great!
  • - It is definitely in your best interest to eat a healthy breakfast.Take this step and do the right thing for you and your body.
  • - Take your breakfast with you to work, school or university and split it up into two smaller meals. You may eat a boiled egg and a slice of whole-grainbread early in the morning and have a snack about two hours later, some almonds or an apple.
 Very simple ways to add Breakfast:
* START SMALL- If your really not a breakfast eater, begin with a small slice of whole grain bread and a few days later add a small piece of fruit.
*CHOOSE FRUITS- As mentioned above, fruits give you fiber, you should choose fresh fruits, like oranges, grapefruits, apples, pineapple, grapes, kiwis and many more.
*THE BEST COICE FOR BREAKFAST- Hot cereal is the best choice, as it's high in fiber but there are many brandy of cold cereals on the market that are high in fiber and low in sugar. Oatmeal is the most favorite in hot cereal. But there are other grains that are perfect for hot cereal to, like millet, brown rice, quinoa. Try cooking grains in a crock pot overnight and it's already in the next morning.
*CHOOSE WHOLE GRAIN BREAD- Eat one or two (not more ;)) slices of whole-grain bread for breakfast with fruit or low-fat ham (like turkey).

*high fiber, ready to eat cereals and whole-grain breads.
*Choose cereal with at least 3-5 grams of fiber per serving. (IMPORTANT)
*Choose cereal that has 5 grams maximum, better less sugar per serving. 
(4grams of sugar =1teaspoon)

Remember by changing your diet and lifestyle habits to a better and healthier one, you can live longer, feel better and healthier and enjoy a more powerful and productive life. 

I hope you enjoy my tips for a healthier and more productive lifestyle.
Feel free to contact me for further information;)



* Basis- no sugar added cereal (about 40g)
* 1 kiwi or 1 apple, or 5 strawberries(or other berries) or one slice of a pineapple o
* 250g 0.1% fat yoghurt

Cut the fruits into small pieces and add it together with the cereal to the yoghurt. Love it !


* 2 or 3 egg-whites
*very small slice of butter or non fat cooking spray
*somme turkey ham or vegetables (like tomatoes,mushrooms, 
*herbs, like parsley

 Crack the eggs into a bowl that allows whisking. Heat the butter in the skillet over medium heat and add the egg-whites when the butter starts to bubble. Add the parsley, chopped tomatoes, mushrooms or the ham. With a wooden spoon, start scrape the eggs from the edge of the pan to the center, forming large soft curds. When the eggs look wet but are no longer liquid, gently mound the eggs into the center of the pan. Turn off the heat but leave the skillet on the burner. The scrambled eggs will continue to cook from the heat of the pan. 
Season the eggs and breakfast is ready!


I found this recipe in David Kirsch's 'THE ULTIMATE NEW YORK BODY PLAN' and really love it. Its low in calories and high in protein, making it a really great dish to start the day with.

  • a very small slice of butter 
  • 70g  broccoli , washed, trimmed, and cut into 1-inch pieces
  • 3 egg whites
  • 1 whole egg
  • few red pepper flakes
  • 40g oil-packed sun-dried tomatoes, drained and chopped coarse 
  • 1/8 cup fat-free or low-fat milk (or water)
  • Salt
  • Pepper
  • 30g freshly grated Parmigiano-Reggiano
Coat a medium nonstick skillet with the butter or non-fat cooking spray . Sauté the broccoli rabe until tender.Set aside. In a large bowl, whisk together the egg whites, whole egg, red pepper flakes, tomato, and milk (or water). Mix in the salt and pepper to taste. Pour the egg mixture into the skillet with the broccoli, cover, and cook 10 minutes, until the top is set. Sprinkle the grated cheese on top. Preheat the broiler. Place the skillet under the broiler for 3 minutes, until the frittata is golden brown.
Makes 2 servings.
Per serving: 151 calories, 16 g protein, 7 g carbohydrate, 7 g fat, 3 g saturated fat, 
1 g fiber, 2 g Sugar

Those two breakfasts look delicious too, I think;) 
Illustration above found at



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