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September 16, 2011

Quick and Healthy Breakfast

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BLAST OFF your day with a QUICK & HEALTHY breakfast!…

By Andrea Holwegner, Health Stand Nutrition Consulting Inc.

Building a balanced meal at breakfast can be quick and easy! Simply include a grain or starch, a vegetable and/or fruit, and a source of protein, and you’ve got a balanced meal! Beginning each day with a balanced meal helps to ensure that you are getting the energy, vitamins, minerals and other nutrients that will help you stay focused, energized, and in a great mood throughout the morning.

Eating breakfast is also important for weight control as it sparks the metabolism, and helps you avoid overeating later in the day. Here are some SUMMER breakfast ideas that are fast, nutritious, and balanced:

GRAIN/STARCHVEGETABLE AND/OR FRUITSOURCE OF PROTEIN
Multigrain toastNectarineWedge of Cheese
Whole grain wrapBananaPeanut Butter or Nut Butter
Reduced-fat bran muffinApricots or PlumsMilk or Soymilk
Whole grain cerealBlueberries or BlackberriesYogurt
Whole Wheat English muffinTomato slicesQuick Egg & Cheese (see recipe below)
Hot cerealWatermelonMilk or Soymilk
Whole grain cerealDried cranberries or raisinsNuts or Seeds
Barley Pancakes (see recipe below)Strawberries or RaspberriesYogurt or Cottage Cheese

Quick Egg & Cheese

This is a great quick weekday recipe that comes from www.eggs.ca. Combine with a toast or English muffin and a piece of fruit or tomato slices to balance the meal.

What You Need:
· 1 egg
· 2 tsp shredded cheese

How You Prepare:
Crack an egg in a microwave safe mug sprayed with oil or a nonstick spray. Pierce egg yolk with toothpick or fork. Cover with plastic wrap with one corner pulled back for venting.

Microwave on MEDIUM-HIGH (70%) for 45 seconds to 1 minute or until desired doneness. Sprinkle cheese on top of the egg in the mug. Let stand 1 to 2 minutes without removing plastic wrap.

Nutrition Information Per Serving:
Calories: 91
Carbohydrates: 0 g
Protein: 7.3 g
Fat: 6.5 g
Dietary Fibre: 0 g

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Filed Under: Healthy Eating Tagged With: Andrea Holwegner, Health Stand Nutrition Consulting Inc.

About Andrea Holwegner

President, Registered Dietitian, Counselling Practice Director & Professional Speaker

Andrea the "Chocoholic Nutritionist" is founder and president of Health Stand Nutrition Consulting Inc. since 2000. She is a professional speaker, media expert for the Dietitians of Canada and consultant to the food and restaurant industry for companies...Read more

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I originally went to see Andrea with a desire to gain control of a bingeing problem. I have always been an all or none eater. As a result I tried every diet and fad to lose weight. Andrea taught me how to not “diet” but eat the right amounts of a variety of food to feel full and satisfied. And most important she taught me that the grey area is OK. It’s okay to have a treat without guilt. I now have my bingeing under control and eat the right amounts of food to give me the energy I need. And for the first time in my life I am not totally consumed with what I am eating. I can actually enjoy going out for dinner and preparing meals! I also feel confident I am teaching my daughters a healthy balance about food and eating.

~ Alanna

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