Wake Up and Eat, Part 2

Last week I blogged about the importance of breakfast.  Whether you are looking to lose weight or not, breakfast is PARAMOUNT to your health. There are lots of enjoyable ways to get a mix of all the important nutrients that fuel our “engines” and keep us running (literally, sometimes!) efficiently.  This morning I would like to offer up some reader’s suggestions:

Carole, my longest and dearest friend from Santa Barbara  submitted this:

Ah breakfast! Perhaps my favorite meal of the day … ‘Gotta have it to get that ‘get up and go’ feeling.
Today I am enjoying half a papaya with a heaping tablespoon of flax meal and some low fat cottage cheese. It’s rich in vitamins A and C, omega-3 fatty acids, protein, and also high in fiber… I would estimate the calories at about 200 – 250… It’s tasty, refreshing and light. I feel great after eating this meal!

And from Rita, a one of a kind educator, friend and student of mine from Coral Springs:

I have always been a breakfast eater. When I wake up from a night’s sleep, I am famished! I need to refuel asap. I usually make 4 servings of organic steel-cut oatmeal on Sunday. (Recommended by Dr. Oz) I use a large Pyrex bowl to store the portions that I divide into quarters. I will then have a “quarter” of the oatmeal for 4 days. It takes about 20 minutes to cook the oatmeal so that is why I usually prepare it on Sunday. I will toss in blueberries, bananas or craisins while I cook it and the fruit just softens and tastes luscious. I top it off with a squirt of low calorie syrup or a dollop of peanut butter. I also love Cheerios and I toss walnuts in a bowl with Silk soy-milk. I need to have breakfast every day and I feel it really is the most important meal of the day. Once I am done……..my day begins and my tank is filled!!

And finally, from Carol, my student and friend who has successfully lost (and maintained) almost half of herself on weight watchers and has been a tremendous inspiration:

The above 3 breakfasts vary so greatly from one another, yet all combine protein, healthy carbs and fat and the all important fiber!  A personal thanks for the La Tortilla Factory Low Carb, High Fiber, Wrap suggestion.  They are now a staple in my house.  As Carol pointed out to me, they come in 2 sizes and offer so much nutrition for so little calories!

I usually make a pot of hard boiled eggs on Sunday so they are easily accessible during the work week.  I can heat up a tortilla, slice up and egg and in less than a minute I can have a low calorie, highly nutritious breakfast. Another on the run meal for me is mixing some low fat cottage cheese into a couple of egg whites and scrambling.  You can also microwave this mix for about 2 minutes (or until its all melted together).  Put that in a small wrap and for well under 200 calories you have another hearty, healthy breakfast that you can also take on the run.

A great vegan alternative, and one of my favorite breakfasts,  is tofu scrambles.  This one takes a little time as you first saute up some diced onions, peppers and mushrooms in a splash of olive oil and then add a block of crumbled tofu.  No need to drain the tofu for this recipe, which makes it especially desirable.  Season with your favorite spices (I add ground pepper, cayenne and cumin)and simmer till the liquid from the tofu is absorbed (about 10 minutes).  Finally add a few spoons of my secret ingredient, salsa.  This is a hearty, flavorful, guilt free, animal free alternative that can be enjoyed not just for breakfast but is substantial enough for ANY meal.

I wish you all a fantastic Friday.  Special “props” to both my boys who celebrate Friday after a successful, productive week on the job!  Also to my niece, Julie, who completes her first week as a “hot shot” NYC, attorney!  I can only imagine how proud Grandma and Grandpa would be of all of you as well of the rest of the grandchildren who all grew up to be such wonderful adults.  Just make sure to always eat your breakfast!