Break the Fast
Most people skip breakfast and think they’re cutting calories. They even believe they’re
losing weight this way. Instead they end up nibbling, grazing, and bingeing later on in the day,
during lunch and dinner and even late into the night. (And they aren’t bingeing on broccoli!)
The side effects of skipping breakfast are clear: weight gain, obesity, bingeing and over
eating, out of whack blood sugar, and decreased physical activity.
Let’s say the last time you ate was at 7PM last night. If you didn’t eat lunch until noon
today, that’s 17 hours of no refueling! Your body is screaming, “I’m starving, feed me!” The fuel
that keeps our motors running is Glucose. Your brain and your nervous system need glucose to
work. That means walking, talking, driving, writing, thinking…any activity requires this fuel.
If you don’t eat something in the morning, you are forcing your body to run on empty,
and you are doing more harm than good. When you skip breakfast, you are more likely to reach
for a quick and unhealthy fix, such as chips, candy, pastries, or anything else available in the
nearest vending machine. In addition, the prolonged fasting that occurs when you skip breakfast
can increase your body’s insulin response and lower your metabolism, which in turn increases fat
storage and weight gain.
When it comes to maintaining or losing weight, keep in mind that what you eat is just as
important as when you eat. If you’re short on time, try one of these fast and simple breakfast
solutions to make sure you give yourself the energy you need for whatever your day may hold.
No time, no excuse! Eat your breakfast on-the-go, but don’t skip it.
1⁄2 C Quaker Oatmeal, sweetened with Cinnamon and Stevia, or mixed Berries.
1 C of Kashi Go Lean or 2 Weetabix cereal biscuits, 1 C nonfat or low fat Milk, and 1
1 slice Whole Wheat Toast or Ezekiel Bread, 1 Tbsp. Unsalted Almond Butter or
Unsalted Peanut Butter, 1⁄2 banana.
1⁄2 Papaya, 1⁄2 C Quinoa Flakes with dash of Cinnamon or Agave Nectar. You can get
quinoa flakes at some grocery stores or you can find it online.
3⁄4 C low fat or non fat Cottage Cheese, 1 low fat muffin, 1 C fresh seasonal fruit.
1 C nonfat or low fat Greek Yogurt, 1⁄2 C mixed Berries, 1 tsp. best quality Honey, 1⁄4 C
low sugar Granola.
1 small corn or wheat tortilla, 2 Tbsp. no fat refried beans, 1 Tbsp. low fat shredded
cheese, tomato salsa. Wrap it up and eat it on-the-go!
2 hard boiled egg whites plus one yolk and 2 Wasa crackers with 1 Tbsp. low-fat cream
1 thin bagel, halved, spread with 1 Tbsp. low-fat cream cheese, 1-2 slice of low sodium
…..Still hungry? Here are more delicious ideas for nutritious and quick breakfast ideas!
Skinny Protein French Toast
Prep time: 5-7 mins., Cook time: 10 mins.
Most diets won’t even let you near French toast, but I say, go ahead eat it…and feel good
about it, too! By adding a scoop of protein powder and just a dash of cinnamon, you can have
yourself a delicious treat that is actually good for you.
A good quality protein powder can play a big role in your weight loss journey. Look for
egg white or whey protein. The best way to ensure that you are buying a good quality whey
protein is to look for products that were manufactured in Certified Production Facilities.
Facilities that are certified by a third party will have likely had their product tested for
nutritional accuracy and will be held to the highest of production standards. Stay away from
protein powders with High Fat and Carbohydrate Content. Egg white protein powders are
usually more affordable than good quality whey protein powders. Either way, we highly
recommend having it around.
4 egg whites and 1 egg yolk
4 slices whole wheat bread
2 scoop vanilla protein powder
1 tsp. pure vanilla extract
2 Tbsp. agave
1. Start by whisking the eggs. Then whisk in vanilla extract, cinnamon and protein
2. Dip the bread in the egg mixture, coating both sides.
3. Lightly coat a skillet with cooking spray and brown each slice of bread over medium
heat for 1-2 minutes each side.
4. Slice the grapefruit in half and put each half on a plate.
5. When toasts are done, arrange on plates next to the grapefruit. Pour agave over toast
Prep time: 5 mins., Cook time: 0 mins.
1/4 C sunflower seeds
1/2 C strawberries
1/2 C raspberries
2 C low-fat cottage cheese
1 C low sugar granola
1. Start by pouring some of the berries into two short glasses. Top with 1⁄2 C of cottage
cheese, followed by a little bit of granola and sunflower seeds.
2. Continue layering until the glasses are full or all ingredients are used. Serve.
Creamy Nutty Quinoa
Prep time: 2 mins., Cook time: 1 min.
1 C cooked quinoa (follow package directions on how to cook quinoa)
2-3 Tbsp. unsalted peanut or almond butter
1/2-1 C unsweetened vanilla almond milk
1. Add cooked quinoa, peanut or almond butter, banana, and almond milk into a bowl.
2. For a warm, creamy texture, mash all ingredients together and microwave for 30
3. Sprinkle with cinnamon, if desired, and serve.