23 09, 2015

Better Breakfast Sample Meal Plan

September 23rd, 2015|Nutrition, Recipe|Comments Off on Better Breakfast Sample Meal Plan

Breakfast: Oatmeal Pumpkin Pancakes with Maple Greek Yogurt Topping (see the recipes on the blog at

Mid-morning snack: Peanut butter and Banana

Lunch: Whole Wheat Lunch Meat Wrap (Whole wheat tortilla – chicken breast, spinach, hummus, and cheese) with salad (2cups greens and 1 cup of – 1/3 each broccoli, tomato, and cucumber) with 1T of vinaigrette dressing.

Mid-afternoon snack: Greek yogurt with granola

Dinner: Grilled Salmon with brown rice and grilled asparagus

Post-dinner snack: Homemade Fruit Popsicle (Blend together your favorite smoothie mix (banana, pineapple, strawberry, Greek yogurt, 100% fruit juice) pour it into a popsicle tray and let freeze)

23 09, 2015

One & a half minute Egg Sandwich

September 23rd, 2015|Nutrition, Recipe|Comments Off on One & a half minute Egg Sandwich


  • 1 whole wheat English muffin or sprouted grain
  • 1 egg
  • Cooking spray or oil & paper towel
  • 1T milk
  • Salt & pepper to taste
  • Small handful of chopped fresh spinach or just under 1/4c of thawed & drained frozen spinach
  • Optional additions: cheese, deli meat, hummus, avocado, spinach


Spray microwave safe bowl with cooking spray or drizzle oil and use paper towel to spread around. (hint: use bowl that has same size circumference at bottom as the English muffin).  Place 1 whole grain or sprouted English muffin in toaster. Crack 1 egg and add milk scramble with fork and then add spinach, salt and pepper. Scramble. Pour egg mixture into greased microwave safe bowl. Cook 1 minute in microwave (may need 1.5 minutes). Slide egg onto English muffin, add your additions, and enjoy!

The ease of this is in that while the toaster is working so is the microwave and you just slide the egg out of the bowl onto your toasted English muffin.

Also freezes well (prep once, eat breakfast for the week)

Great for active individuals & athletes to start their day.

23 09, 2015

October – Better Breakfasts

September 23rd, 2015|Nutrition|Comments Off on October – Better Breakfasts

BREAKFAST OF A CHAMPION – Start your day off right!


  • Health Benefits
    • Healthy weight
    • Decrease cholesterol
    • Increase energy/ increased metabolism
    • Increase cognitive function
  • Break the Fast tips
    • Eat within 30 minutes-1 hour of waking up
    • Metabolism starts to slow after this time frame to conserve energy for the day
  • Breakfast provides a solid foundation for your entire day
    • Increase energy
    • Allow metabolism to work at its fullest for the entire day
      • Burn more calories overall
    • Reduce hunger throughout the day by preventing afternoon blood sugar crash
      • Non-breakfast eaters tend to eat more, less nutritious foods throughout the day
    • Helps people to make more balanced food choices at other meals
  • Ideal Healthy breakfast looks like: (should be the same size as lunch and dinner not a smaller meal)
    • Grain – Oats, Toast, Bagel, English muffin
      • Give us that lasting energy to get through the morning – the brain and central nervous system only function on glucose from carbs
    • Protein – Peanut butter, Eggs, breakfast meats, beans, Greek yogurt
      • Keeps you feeling full for an extended period of time
    • Fruit/Vegetable – Spinach, peppers, tomato, pineapple, orange, banana
      • Provide proper vitamins and minerals for a more healthful diet
  • If you aren’t hungry for breakfast when you wake up…
    • Still need to get something in – turning food into a liquid in the form of a smoothie is an easy nutritious way to get a solid breakfast in.
      • Pineapple, banana, strawberry, Greek yogurt, juice or milk
    • If you wake up late and don’t have time to put together a full breakfast
      • You can make a quick nutritious breakfast even if you only have a couple minutes.
        • Smoothie, larabar with fruit, bagel with fruit, hard-boiled egg with fruit
      • Breakfast doesn’t have to mean breakfast food….
        • Nutrients are nutrient – if you don’t like breakfast foods you can still get a solid start to your day with ANY sort of food that you prefer.
          • PBJ for example
      • If your breakfast is within an hour of a workout..
        • You want to eat a carb only meal for the quick energy needed to avoid low blood glucose during a workout.  Also, to digest the food out of the stomach. Protein, fat, and fiber slow digestion (normally great, just not before a workout).
5 03, 2012

Just because……

March 5th, 2012|Nutrition|Comments Off on Just because……

Just because we want something to be healthy for us doesn’t mean it is. There are many studies out there on chocolate, caffeine, alcohol etc that are presented in the media showing that these and many other foods can be healthy for us. The most recent study I have come across is that, “having cake for breakfast helps you to lose weight.”

For any study, I encourage you to read the complete study to find out more. Mostly, if it sounds to good to be true then it probably is. However, I am a believer in everything in moderation and by completely avoiding certain foods while trying to lose weight can cause deprivation. You have now given that food more power than it had by giving it a “bad” label. So if you eat it you now have guilt.

A few take aways from the study:

1.Having a balanced breakfast with protein, carbohydrate and fat was shown to increase weight loss.
2.Having a full meal 500-600 calorie breakfast was shown to increase weight loss.
3.Not labeling a food as “bad” or not allowing a food was shown to increase weight loss.
4.If you end your day starving you have not consumed enough for the amount of activity throughout the day and you are now going to consume your largest meal when you are the least active.
5.Having an unbalanced or low calorie breakfast was on the opposite shown to prevent weight loss. Resulting in increased hormone secretion that decreases metabolism.
Bottom line: find out what works for you and your life and stick to it. Our body loves consistency and a healthy weight is a marathon not a sprint.