CROCK POT BREAKFAST

EASY BREAKFAST FOR THE FAMILY – JUST PLACE IN THE CROCK POT WHEN YOU GET UP ON SUNDAY MORNING.  TAKE YOUR SHOWER AND SET THE TABLE AND IT IS READY!

SAM_2008

1 lb. breakfast sausage (I used Banquet Brown’N Serve Turkey Sausage Links)

1 package frozen seasoning vegetables (I used Birds Eye Pepper Stir Fry) or fresh, if you have it!

12 eggs, soft scrambled

1 c. cream soup (I used cream of broccoli)

2 c shredded cheese (I used Kraft pepper jack with Philadelphia Cream Cheese)

Generously spray the Crock Pot with non-stick cooking spray.

Cut or break apart sausage into bit size pieces.

Soft scramble 12 medium eggs and 1/2 c. milk with salt and pepper*.

Mix in soup and stir until well incorporated.  I use a wire whisk.

Pour half of the egg mixture into crockpot.  (4 or 5 qt).

Top with sausage and veggies.

Sprinkle with 2/3 of the cheese.

Pour remaining egg mixture and top with remaining cheese.

Cook it on HIGH for about 1 hour until cheese is melted and center is set.

Use a meat thermometer to make sure it is at least 160 degrees before serving.

*I ONLY ADD SALT AND PEPPER IF NEEDED AT THE TABLE OR USE A SEASONING ALTERNATIVE LIKE MRS. DASH TO KEEP SODIUM INTAKE TO A MINIMUM.

SERVE WITH SOME FRESH FRUIT!

AWESOME CHOCOLATE CHUNK BREAD

FROM A BOX – UNBELIEVABLE!

chocolate chunk bread (1)

I KNOW I COULDN’T BELIEVE IT EITHER!  SO EASY AND STILL SO GOOD – IT’S KRUSTEAZ:

ALL YOU NEED IS:

chocolate chunk bread (1)

1/2 C WATER

1/3 CUP VEGETABLE OIL

3 EGGS

PREHEAT OVEN AT 350 F.  STIR EVERYTHING TOGETHER AND POUR INTO GREASED LOAF PAN.  BAKE 50-55 MINUTES.

WHY WOULD I TRY TO MAKE SOMETHING FROM SCRATCH WHEN THIS IS SO GOOD?!

DOES IT HAVE MUCH NUTRITIONAL VALUE? NOOO! BUT:

  1. I COULD HAVE IT WITH A 4 OZ. GLASS OF ORANGE JUICE OR A PIECE OF FRESH FRUIT TO GET MY DAILY VITAMIN C ALLOWANCE
  2. I COULD HAVE IT WITH A LOW-FAT OR GREEK YOGURT FOR SOME ADDED PROTEIN
  3. I COULD ADD SOME SOLUBLE FIBER POWDER LIKE BENEFIBER
  4. I COULD ADD SOME WHEAT GERM TO GIVE A LITTLE NUTTY FLAVOR AND ADD B-COMPLEX
  5. I COULD ADD SOME NUT BUTTER FOR PROTEIN AND WHAT IS BETTER THAN PEANUT BUTTER AND CHOCOLATE.

MY HUSBAND IS LIKING IT FOR NOW IN THE TOASTER OVEN HEATED JUST ENOUGH TO MELT THE CHOCOLATE CHUNKS FOR A DESSERT KIND OF BREAKFAST!

ONE POTATO – LATKES FOR BREAKFAST

POTATO LATKES CAN BE MADE LOW FAT AND MAKE A HEARTY BREAKFAST!

pepper onion mushroom potato latke (6)

1 potato, shredded (If I had a sweet potato I would prefer to use that)*
1/2 c instant mashed potatoes
1/4 c all purpose baking mix (bisquick)
1/4 c milk
2 Tbsp low fat sour cream
1 egg
1/2 cup chopped peppers
1/4 cup chopped red onion
2 oz canned mushroom slices drained

*I THINK FROZEN HASH BROWNS WOULD WORK WELL TOO IF YOU’RE PRESSED FOR TIME!

Add first 6 ingredients to a large mixing bowl and mix well. Fold in the vegetables – the batter will be thicker than pancake mix. Coat a large skillet with non-stick cooking spray and place on medium high heat. Place large scoops of batter (about 1/2 cup each) onto skillet and flatten somewhat (Mine made 4 large latkes). Cook about 5 minutes each side turning carefully.

I FROZE MY LATKES WITH A PIECE OF WAXED PAPER BETWEEN THEM.  THEN I CAN TAKE ONE OUT ON THE WEEKEND AND A TURKEY SAUSAGE BREAKFAST LINK AND MICROWAVE A SATISFYING BREAKFAST IN JUST A FEW MOMENTS.  SOMETIMES I LIKE TO ADD KETCHUP OR A LITTLE SALT AND PEPPER.

HUMMUS WITH PEPITA TOAST FOR BREAKFAST

toast wth hummus and seeds (2)

1 slice whole grain bread, toasted ( I used Pepperidge Farm Whole Grain Oatmeal bread with 1 1/2 oz whole grains = 1/2 or your daily recommended amount. It also has 4 gm. fiber.)
2 Tbsp roasted garlic hummus
1/2 tsp sunflower kernels
1/2 tsp pepitas

JUST TOAST, SPREAD AND SPRINKLE!

THIS BREAKFAST IS ONLY 200 CALORIES PACKED WITH 25 GM CHO; 7 GM PRO AND 9 GM OF FAT. A NUTTY ALTERNATIVE TO PEANUT BUTTER ON TOAST WHICH WOULD HAVE 100 MORE CALORIES AND NEARLY DOUBLE THE FAT!

PEPITAS ARE a very good source of beta carotene, Omega 3, protein, minerals magnesium and manganese, iron, zinc and copper and vitamin K.

I WAS THINKING MAYBE A FEW RAISINS OR CRAISINS MIGHT BE GOOD ON IT TOO!

BREAKFAST – THINK OUTSIDE THE BOX!

Breakfast Basics

Eating breakfast can improve children’s behavior and school performance, as well as help them maintain a healthy weight. But a survey by the Academy of Nutrition and Dietetics Foundation reveals that breakfast isn’t eaten all of the time by 42 percent of Caucasian and Hispanic children, and 59 percent of African American children.This news is startling; when children skip breakfast, research shows us that their brains and bodies suffer all day long.While breakfast might seem like a hurdle in your busy morning, a healthy diet doesn’t need to take extra time to prepare.

  • Get Organized the Night Before: Get out a pan for pancakes or a blender for smoothies. Prepare muffin or waffle mix so it’s ready to cook in the morning.
  • Keep Breakfast Simple: On busy days, get the family going with something as quick as a bowl of whole-grain cereal with a banana.
  • Pack Your Breakfast to Go: If there’s no time to eat at home, plan a nutritious option to eat in the car or bus. Busy teens can grab a banana, a bag of trail mix and a carton of milk.

Protein, a missing component in many morning meals, helps children go strong and stay focused until lunch. Go lean with protein choices: a slice or two of Canadian bacon, an egg or egg whites, a slice of lean deli meat or low-fat cheese, a container of low-fat or Greek yogurt or peanut butter on whole grain toast.

Add in nutrient-rich whole grains to energize both kids’ bodies and brains along with an extra nutrition punch. Plus, whole grains provide a longer lasting source of energy and curb hunger as they tend to digest more slowly. Serve kids whole-grain cereals like oatmeal or whole-grain breads, muffins, waffles or pancakes.

Breakfast is a perfect time to enjoy fruits and vegetables children need for optimal health. Try fresh seasonal fruit alone or in cereal, add frozen fruits to yogurt, or toss chopped vegetables into an omelet.

Whatever your morning routine, remember that breakfast is an important meal for the family, and doesn’t have to be time consuming!

THINK OUTSIDE THE BOX!  I FREEZE THESE BAKED MOZZARELLA STICKS AND REHEAT ONE OR TWO IN THE TOASTER OVEN FOR AN EASY PROTEIN PACKED BREAKFAST!  ABOUT 50% OF THE CALORIES ARE FROM FAT SO CUT DOWN ON FAT AT YOUR OTHER MEALS AND SNACKS THAT DAY!  REMEMBER PROTEIN AND FAT HELP KEEP YOU FEELING FULL LONGER TOO WHILE YOU BURN THOSE CARBS UP QUICKLY FOR ENERGY.

BAKED MOZZARELLA STICKS

BAKED MOZZARELLA STICKS

1 pkg Frieda’s Egg Roll Wrappers
20 Mozzarella Cheese Sticks
1 pkg Pepperoni slices (need 100 slices)
marinara or pizza sauce for dipping

Take 1 egg roll wrapper, place 5 slices of pepperoni from tip to tip as pictured above. Add mozzarella stick and fold over tips and roll up. Use a little water on your fingers to seal edges. Repeat.

PREHEAT oven 375 degrees F. Bake 20 minutes or until desired browness Serve with sauce.

1 MOZZARELLA STICK = 183 Calories, 14 gm Carbohydrate, 14 gm Protein, 10 gm Fat

BREAKFAST WITH SUPERFOODS

oatmeal with fruit

A healthy breakfast is important for everyone to give you energy to start the day and get your metabolism going.  Get the morning nutrition you need with these quick breakfast ideas.
• Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
• Layer low-fat plain yogurt with your favorite crunchy cereal and blueberries.
• Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
• Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
• Top a toaster waffle with low-fat yogurt and peach slices.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

Springtime Cereal

breakfast
Makes 2 servings
3⁄4 cup wheat and barley nugget cereal
1⁄4 cup 100% bran cereal
2 tsp toasted sunflower seeds
2 tsp toasted almonds, sliced
1 tbsp raisins or craisins
1⁄2 cup bananas, sliced
1 cup strawberries, sliced
1 cup raspberry or strawberry yogurt, low-fat
Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy!
Nutrition Information per serving:
Calories: 352
Fat: 6 g
Saturated fat: 1 g
Carbohydrate: 69 g
Sodium: 272 mg
Fiber: 8 g

Granola you can take on the go!

granola

1/3 c vegetable oil
1/4 c brown sugar
1/2 c honey
1 tsp cinnamon
6 c rolled oats
2 c nuts (pecans, walnuts, slivered almonds, sunflower seeds)
1-2 c dried fruit (raisins, craisins, apricots, bananas)

Combine first four ingredients and microwave on high until you have a nice syrup (less than a minute usually).  Mix remaining ingredients in a large bowl.  Drizzle brown sugar syrup over top and mix well.  Spread on waxed paper lined cookie sheets.  Bake 275 degrees for 45 minutes to 1 hour until golden brown.  Store in air tight containers or zip lock bags.

Have granola on its own or serve over plain nonfat yogurt or Greek yogurt.  Add a fruit cup and even a dollop of fat free whipped topping!!

WHAT ARE SUPERFOODS?

Superfoods are foods that are dense in nutrients and antioxidants that provide many health benefits.  They have deep colors like those of the rainbow.  Some examples are strawberries, blueberries, raspberries, spinach, kale, collard greens, broccoli, carrots and squash.

TRY THIS SUPERFOOD SMOOTHIE FOR A QUICK BREAKFAST!

smoothie

8 c baby spinach or kale
1 c pomegranate juice
1 cup blueberries, frozen if not in season
1 cup strawberries, frozen if not in season
8 dates, cut in half
2 Tbsp flaxseeds, ground
1/2 avocado, optional

Blend all ingredients together – serves 2 in just 5 minutes!

THE POWER OF KALE!

  • Great source of antioxidants:  Sulforaphane is released when you chew kale.  It is a cancer fighting agent and increases the activity of antioxidants.
  • Low in calories, ideal for weight loss
  • Great source of Vitamin C, Vitamin K and Beta-Carotene

EVEN A QUICK BREAKFAST CAN BE PACKED WITH NUTRITION AND PREPARE YOUR MIND AND BODY FOR A BUSY DAY!

WHY CAN’T I LOSE WEIGHT?

THIS COULD BE THE REASON!

EXERCISE BLOCK

SERIOUSLY, I KNOW YOU’RE REALLY TRYING WITH CUTTING BACK ON CALORIES, REDUCING FAT INTAKE, AND EXERCISING MORE.  BUT YOU MAY BE DEFEATING THE PURPOSE BY MAKING A FEW COMMON MISTAKES – SOME INGRAINED HABITS THAT ARE DIFFICULT TO BREAK.  IF YOU FIND ONE OR MORE OF THESE FITS YOUR LIFESTYLE, FOCUS ON OVERCOMING THEM AS YOUR NEW YEARS RESOLUTION AND YOU SHOULD SEE A SLOW (1/2 TO 1# PER WEEK) WEIGHT LOSS.

1. You “Fall off the Wagon” with one small slip and  decide to binge the rest of the day!

CAKE

Sometimes this happens at work because there are loads of goodies around the water cooler or the staff is celebrating a birthday.  Sometimes it’s on the weekend and there is a football party where everyone brings something loaded with fat! Or you just have a craving.  Then after you have had that one taste, you say to yourself, well, I’ve blown it for the day so I’ll have a little more…This might only happen once a week but it can sabotage the rest of your weekly efforts quickly. You haven’t blown your diet by having a portion-controlled “treat” occasionally,  just don’t guilt yourself into eating more!

2. You Drink Your Calories

eggnog

We just went through the Blizzard of 2014 in Lake View, NY!  We shoveled several hours for days on end.  We cross-country skied at least an hour every day.  We ate healthy, home-cooked meals.  My husband stepped on the scale and found he had gained a few pounds!  I could argue that he built muscle from all the work he did, but more likely it was from the calories consumed from all the cappuccinos he drank throughout the day.  Granted we had 30 below wind chills but 3 or 4 cappuccinos a day at 300 calories a piece (900-1200 calories) is enough to gain 1-2 pounds a week!  Think about what you’re drinking!

3. You Don’t Eat Enough Protein

Adequate protein intake is especially important if you are cutting calories to keep your muscle while you lose fat.  The RDA for protein is about .4 grams per pound of body weight (ex: 150 lb x .4 g/lb = 60 gram) . You may want to add 10-20 grams and cut your calories from fat first, then carbs (since you need carbs for energy).

4. You Skip Breakfast

When you skip breakfast your metabolism slows down so that when you do eat, you don’t burn those foods off as efficiently.  Your slower metabolism also leads to a sluggish day where you have little energy for that workout you really need so you may do it with less enthusiasm and reap less of a reward.

5. You make excuses why you simply cannot work out

Danskin Toning Band (2) (570x428)

There are so many excuses and I have made them myself:  there isn’t enough time in the day; it’s too cold, rainy, icy outside; I don’t want to go back out and drive to the gym….The key is to make sure to do something everyday (not just walking around the block as above!).  It can be something different every day and it must be at a time that works for you that day.  For example, I might grab a quick lunch and take a walk on my lunch break because I have a meeting after dinner and know I won’t be able to do my usual routine.  I might use the elliptical inside during the blizzard because there truly is life threatening wind chills outside.  I might pack my toning band since I’m traveling and won’t have any weights to work out with.

THE LIFESTYLE CHOICES YOU MAKE EACH DAY WILL MAKE OR BREAK YOUR WEIGHT CONTROL EFFORTS SO CHOOSE WISELY!

ADAPTED FORM THE BEAUTY AND FITNESS BLOG

YOUR GRAIN GLOSSARY

GRAINS ARE VERY VERSATILE:

  • USED AS BREAKFAST CEREAL, TO MAKE PANCAKES OR A DISH WITH YOGURT AND FRUIT
  • ADDED TO STIR FRIES OR COLD SALADS FOR NUTTY TASTE
  • TOASTED AND USED AS A BREADING ON FISH AND MEATS
  • ADDED TO CHILI AND SOUPS
  • USED TO EXTEND GROUND BEEF IN BURGERS, MEATLOAF AND MEATBALLS

CHANGE UP YOUR GRAINS AND TRY SOME NEW ONES USING THE COOKING IDEAS BELOW!

Grain

Description

Taste

Cooking Details

Nutritional Facts

Amaranth

Tiny kernels, usually pale yellow. Porridge-like when simmered, making it useful as a food thickener. Can bake or steam, as well. Available as cereal and flour. Earthy and sweet. Compared to beets. Many people add a strongly flavored liquid to this grain when cooking it—broth and tomato juice are good choices. Good when mixed with other grains and mixed with vegetables as a stir-fry. Can toast similar to popcorn and use as a breading. ½ cup (C) amaranth flakes:
67 calories
3 grams (g) protein
1 g fat
14 g carbohydrate
2 g fiber
3 milligrams (mg) calcium
0 mg iron

Barley

Most of the barley in the US is used in beer production. Barley is chewier than rice. Barley flakes are served as a hot cereal. Grits are toasted and broken into small pieces. Earthy flavor. Generally simmered or used as an ingredient in casseroles or soups. Cooking time varies from a negligible amount of time for the preparation of grits to about 1¾ hours for hulled barley. Barley and fruit make a pleasing breakfast dish. Substitute barley for rice or pasta in almost any dish. ½ C cooked barley:
99 calories
2 g protein
0 g fat
23 g carbohydrate
3 g fiber
9 mg calcium
1 mg iron

Buckwheat

Kasha consists of buckwheat kernels that are roasted and hulled, and then cracked into granules. Buckwheat grits are finely ground groats.  Buckwheat flour is available in most markets. Strong, nutty flavor. Pairs well with beef, root vegetables, cabbage, winter squash, and eggplant. Buckwheat flour is commonly used in pancake preparation. Buckwheat is used as an alternative to rice as a side dish or ingredient. Buckwheat grits are served as a hot cereal. Kasha is good as a filling for meat, poultry, or vegetables.  Kasha is also excellent for cold salads. Simmer or bake kasha, whole buckwheat, and buckwheat grits. Cooking buckwheat kernels with a beaten egg prevents the kernels from sticking together. ½ C cooked buckwheat groats:
77 calories
3 g protein
1 g fat
17 g carbohydrate
2 g fiber
6 mg calcium
1 mg iron

Bulgur

Steamed, dried, and cracked-wheat berries. Earthy, nutty, and tender. Cooks like brown rice. Substitute for rice in all dishes. Use the finely ground variety to prepare a hot breakfast cereal. ½ C cooked bulgur:
56 calories
2 g protein
0 g fat
12 g carbohydrate
3 g fiber
7 mg calcium
1 mg iron

Millet

Extremely small, pale yellow or reddish-orange grain. Usually purchased in pearl form. Bland.  Absorbs the flavor of any food that it is cooked with it.  Some people say that millet tastes like corn. Simmer like rice. To achieve a creamy consistency, stir frequently, adding extra liquid during cooking. Steam cracked millet to make couscous. Cook as a hot cereal and add fruit, yogurt, and spices. Use in a casserole with strong-flavored vegetables. Add millet to stew, chili, and bean dishes. Add to any ground-beef mixtures without adding much flavor. Use millet in baked goods that would benefit from added texture. A good choice for grain when making flatbread. ½ C cooked millet:
101 calories
3 g protein
1 g fat
21 g carbohydrate
1 g fiber
3 mg calcium
1 mg iron

Oats

Oat bran is created from the outer layer of oat groats and is usually sold as a hot cereal. Oat groats are whole-oat kernels, which are cooked like rice. Rolled oats are heated and pressed flat. Steel-cut oats are groats that are vertically sliced and have a chewy texture when cooked. Oats are the main ingredient of granola and muesli. Mild flavored. Oat groats and steel-cut oats take a longer time than most grains to prepare. Old-fashioned oats take about 5 minutes to cook, while quick-cooking oats take only about 1 minute. All forms of oats are good eaten as breakfast cereal. Prepare groats into a pilaf and serve as a side dish. Add steel-cut oats to soups and stews. Use rolled oats as a filling for poultry and vegetables. Add toasted oats to salads, use as a breading for poultry, or add to baked goods. Use rolled oats in place of 20% of the wheat flour in yeast breads, and one part to every two parts of wheat flour in most other baked goods. ½ C cooked quick oats:
71 calories
2 g protein
1 g fat
13 g carbohydrate
2 g fiber
13 mg calcium
1 mg iron

Quinoa

Quinoa grains are flat, pointed ovals. Quinoa comes in a variety of colors (pale yellow, red, and black). When cooked, the external germ spirals out, creating a “tail.” Delicate and light flavor. Rinse prior to cooking. Brown in a skillet for 5 minutes prior to simmering or baking. Good when served as a pilaf, in a baked casserole, in vegetable soup, or as a cold salad. Especially good when combined with buckwheat. Add quinoa to puddings. ½ C cooked quinoa:
111 calories
4 g protein
2 g fat
20 g carbohydrate
5 g fiber
16 mg calcium
1 mg iron

Rye

A bluish-gray grain, similar in appearance to wheat, excerpt for the color. Rye flakes are similar to rolled oats. Whole rye berries, groats, and kernels resemble wheat berries. Cracked rye is the quickest-cooking variety. Robust flavor. Simmer rye berries with milder-tasting grains, such as brown rice or wheat berries. Combine cracked rye with cracked wheat. Combine rye flakes with oatmeal. Rye berries are good when cooked in broth with chopped nuts and raisins. Use cooked rye berries as an ingredient in poultry stuffing. Cracked rye is good when cooked in fruit juice with dried fruit. Add rye flakes to ground-beef mixtures. ½ C cooked cream of rye cereal:
54 calories
1 g protein
0 g fat
12 g carbohydrate
2 g fiber
6 mg calcium
0 mg iron

Spelt

A type of wheat. Mild flavored. Excellent for making risottos and pilafs. Easily added to hearty soups, stews, and chili. Best with tomato-based dishes. ½ C cooked spelt:
123 calories
6 g protein
2 g fat
25 g carbohydrate
4 g fiber
9 mg calcium
1 mg iron

Triticale

Crossbred from wheat and rye. Cracked triticale, triticale berries, and triticale flakes are comparable to their wheat or rye counterparts. Most often used as flour in breads. Rich, nutty, flavor. Brown with a little oil and then simmer. Substitute for either wheat berries or bulgur in any recipe. Use in cold salads, pilafs, stuffing, soups, or as a ground-beef stretcher. 1 ounce triticale:
94 calories
4 g protein
1 g fat
20 g carbohydrate
0 g fiber
5 mg calcium
0 mg iron

7 WAYS TO BOOST YOUR METABOLISM

BOOST METABOLISM 1

Many of us have a sluggish metabolism. This can make it really difficult to lose weight and extremely easy to gain weight. A slow metabolism can also make you tire out easily so you don’t get to enjoy all that life has to offer. However, there is good news. You can easily boost your metabolism naturally if you know how. Below, you will find 7 ways to increase your metabolism:

1. Early Morning Intense Exercise – A short burst of intense exercise when you first get up can do wonders for your metabolism. Dr. Oz has advocated for this method of speeding up the metabolism. The best part is you only have to do about five minutes of intense exercise to reap the benefit all day. The exercise you do can be really simple. Examples would include running in place, jumping jacks, and lunges. Of course, if you have a stair master or a jogging machine, that would work too. Just get your heart rate up for five minutes and cool down for two minutes.

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2. Eat More Spicy Foods – Hot spices like curry, cayenne pepper, black pepper, cumin, and turmeric all help the body speed up your metabolism. There are other “hot” spices that you may not think of as hot but they react in the body in this way. They include cinnamon, cardamon, ginger, and nutmeg. Try adding these tasty spices to your soups, stir-fries, casseroles, and other dishes. Curry goes great in some type of salads like quinoa salads. Some people love the taste of cinnamon in their coffee. Just add it to the grounds before you brew it.

3. Drink Lots of Water – Water is magical in this way. Drink a lot of water and your metabolism will magically increase because the metabolic process needs water to fuel it. It’s even better if you make sure you are drinking alkaline water.

BOOST METABOLISM

4.Keep Your Thyroid Healthy – To work efficiently, the thyroid needs selenium, zinc, copper, and iodine. However, the American diet is notoriously low in these important minerals. To get more of these minerals, eat more seafood and nuts.

5. Never Skip Breakfast – Unfortunately, in this fast paced world we live in, many of us have a tendency to skip breakfast or grab something nutrient poor on the way out the door. This is one of the worst things you can do for your metabolism. Always eat a healthy breakfast. This should include a healthy protein like eggs from pasture raised chickens and fruit bursting with antioxidants like blueberries or strawberries.

Cereal 9

6. Don’t Eat As Much Late In the Day – Unfortunately, most of us eat more at dinner than we do at breakfast. We also tend to snack at night before bedtime. This is exactly the opposite of what you want to do to speed up your metabolism. Try to eat more earlier in the day and less at dinner. Plus, try not to eat for at least three hours before bedtime.

7. Build More Muscle Mass – Weight training isn’t just for body builders. Building muscle mass should be part of all fitness programs. Even if you can’t join a gym or buy fancy equipment, you can build muscle mass. A couple of cans of food or water bottles filled with water can serve as weights for your arms and you can use those big rubber bands (cheap) or your own body weight to provide resistance to your legs to build more muscle mass.

CB025539

JOIN ME ON THE ‘FAST’ TRACK OF METABOLISM!

8 HEALTHY AND TASTY CEREALS

Cereal 1

THESE 8 CEREALS WERE SELECTED OUT OF 40 CEREALS SUBMITTED TO FITNESS MAGAZINE’S NUTRITION EXPERTS (ALL RDs)   Each one contains at least 3 grams of fiber, no more than 13 grams of sugar (some of which comes from dried fruit), and less than 230 calories per serving, and the testers ensured that they taste great.

Cereal 2

Fiber One Nutty Clusters & Almonds

One bowl delivers close to half the fiber you need in a day. (180 calories per cup)

Cereal 3

Post Grape-Nuts Fit Cranberry Vanilla

Pair this blend of barley and oats with a small carton of nonfat Greek yogurt—  favorite way to eat it — for 23 grams of power-you-up protein. (220 calories per 2/3 cup)

Cereal 4

Three Sisters Multigrain Cinnamon

Many cereals contain almost 200 milligrams of sodium per serving. But these frosted squares, which are just the right size for snacking, have only 10, the least of any cereal tested. (190 calories per cup)

Cereal 5

Health Valley Organic Oat Bran Flakes

This “hearty, filling” cereal has nearly a third less sugar than the frosted-cornflake version. (190 calories per cup.)

Cereal 6

Bear Naked Fit Autumn Blend

Between the dried apples and lightly salted pumpkin seeds, this tastes like fall in a bowl — but you’ll want to eat it year-round! Eight kinds of whole grains make that totally great. (210 calories per cup)

Cereal 7

Van’s Natural Foods Cinnamon Heaven

Many gluten-free cereals are low in fiber, but this one has five grams of the filling nutrient. Plus, the subtle cinnamon flavor is so good, it’s “sinful.” (120 calories per 3/4 cup)

Cereal 8

Kellogg’s Frosted Mini-Wheats Crunch Brown Sugar

These are sweet enough to satisfy an afternoon sugar craving, but not too sugary to eat for breakfast.  They stay crunchy in milk to the last spoonful! (200 calories per cup)

Cereal 9

Kashi Blackberry Hills

This six-ingredient cereal drew raves for its big freeze-dried berries and crispy flakes.  (180 calories per cup)

MAYBE YOU’LL FIND A NEW FAVORITE BREAKFAST FROM THIS LIST!