A healthy breakfast is the most important meal of the day, but
many of us skip it because of time constraints. Well, now there's no
more excuses!
There are several easy breakfast recipes that you can throw together in less time than it takes you to find your keys.
Did
you know that numerous studies have found that people who eat breakfast
are often slimmer than those who don't? One of the main reasons is
this: When you sleep, you're obviously not eating for about 8 hours
(unless you have some serious sleepwalking cravings). Your body is in a
fasted state, so everything slows down. But, the sooner you eat upon
waking, the sooner your metabolism is kicked back into gear for the day.
However,
if you skip breakfast, your metabolism is standing near all the hours
you were asleep, plus overtime before your first meal. This is exactly the time when the fat is installed and unpack their bags ( and rolls).
And to those who already eat breakfast everyday
and are patting themselves on the back, you're not out of the woods
yet! Even the most devoted breakfast eater has room for improvement,
because a healthy breakfast is the key to weight loss, improved health,
and prolonged energy.
Of course, Pop Tarts and bagels get your metabolism, but certainly not the healthiest choice. You need a bigger breakfast (about 500 calories ) with at least 20
grams of protein for your body to start the right way and keep you
satisfied longer.
Well, it all became a bit complicated, right? How is it possible to have time to make breakfast of 500 calories with
enough protein, vitamins and minerals to actually do something good?
Breakfast Recipes : Healthy Breakfast in Short Time :
If any of these factors make the mouth water, just follow the simple instructions on how to beat the front windshield defrost :
Breakfast Recipes # 1: Blueberry Smoothie With Toasted-Cheese Sandwich:
Preparation time : 4 minutes.
- 2 slices of bread 1/2 c Kashi Go Lean Crunch ! Cereal 1 c skim milk 1 c frozen blueberries 1 January - oz slice of cheddar cheese pop bread in the toaster.
- Dump the cereals, milk and berries in a blender and mix. Glue a piece of cheddar cheese between slices of hot toast and bomb the sandwich in the microwave for 15 seconds. He grilled taste - but it is not . Pros: " The cheese and milk in the food are essential to build and maintain the new muscle ," says Christine Rosenbloom , PhD , RD, professor of nutrition at the University of the State of Georgia " Breads and cereals grains. whole help reduce cholesterol and minerals in milk and cheese help keep blood pressure low levels " for food . 509 calories, 26 grams of protein ( g ), 75 g carbohydrates, 14 g fat total , 12 g fiber.
Breakfast Recipes # 2: Grab-and-Go Breakfast:
Preparation time :1 minute.
- 1 medium apple 1/2 pint fat-free milk 1 bran Vita muffin 1 pack Skippy Squeeze Stix peanut butter Slice the apple, grab the milk, muffin, and peanut butter, and go.
- Squeeze the peanut butter out of its pack onto your apple slices as you eat. Benefits: Vita muffins (vitalicious.com) contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats -- like peanut butter -- may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym. Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber.
Breakfast Recipes # 3:Minute Omelette with Toast:
Preparation
time : 2 minutes.
- 1 egg 3/4 c frozen spinach, thawed 1 slice of Canadian bacon, diced 2 slices whole wheat bread 1 tablespoon almond butter 1 cup grape juice Welch mix the egg, spinach and Canadian bacon and poured in a cover plate with a nonstick coating.
- Microwave for 1 minute or until the egg is cooked. Toast the bread and eat it with butter almond . Continues throughout with grape juice. Advantages: The monounsaturated fat in the spread of almonds helps prevent spikes and drops in blood sugar, which can make you feel tired or cranky. Grape juice that gives you an antioxidant called resveratrol, which not only helps to lower LDL (bad cholesterol), but also helps to improve blood flow to the heart. Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g fat, 8 g fiber.
Breakfast Recipes # 4:Two PB-and-Banana Wraps With Milk :
Preparation
time : 2 minutes.
2 tablespoons butter peanut 2 Eggo Special K 1 medium
banana 1/2 liter of milk chocolate fatty Spread a tablespoon of peanut
butter on each (briefly in the microwave ) waffle. Divide the banana and roll them each to make coats . Wash with milk chocolate. Advantages:
Special K Eggo provide complex carbohydrates that break down slowly in
the body and stimulate the production of serotonin, a brain chemical
that calms. Bananas are full of potassium- a protector of the heart. Per meal: 570 calories, 23 g protein, 90 g carbohydrates, 16 g fat, 7 g fiber.
Breakfast Recipes #5:The Santa Fe Burrito :
Preparation
time : 4 minutes.
- 2 eggs 1 c Santa Fe frozen mixed vegetables (black beans, peppers, and corn) 1 flour tortilla 1/2 c low-fat shredded Cheddar cheese 1/4 c salsa.
- Mix the eggs and vegetables and spread the mixture on a plate coated with nonstick spray. Cook in the microwave for 1 minute, stir with a fork, and microwave again until the eggs are cooked and the vegetables warm. Pile onto a flour tortilla, top with shredded Cheddar cheese and salsa, fold, and eat. Benefits: "Without protein, guys can lose muscle mass quickly," says William J. Evans, Ph.D., a professor of geriatrics, physiology, and nutrition at the University of Arkansas. This meal is packed with it. Per meal: 530 calories, 36 g protein, 53 g carbohydrates, 18 g total fat, 6 g fiber
Breakfast Recipes # 6 : Black-Cherry Smoothie and Peanut-Butter Oatmeal :
Preparation time : 4 minutes.
Preparation time : 4 minutes.
- 1 c Strawberries RW Knudsen black cherry juice 1 c frozen cherries 1 c sugar 2/3 c of oatmeal 1 tablespoon peanut butter 1/2 cup skim milk 2 tablespoons jelly protein powder mix cherry juice, frozen fruit and protein powder until smooth.
- Oatmeal microwave according to package instructions . Add peanut butter and milk . Advantages: The men who consumed at least one serving of whole grains ( like oatmeal ) per day had a lower risk of dying from any cause, including heart disease, according to a 5-year study of 86,000 physicians. Cherries and strawberries are natural sources of salicylates - the active ingredient in aspirin - making it ideal for relieving morning headaches induced by stress. Per meal: 600 calories, 27 g protein, 100 g carbohydrate, 11 g fat, 10 g fiber.
Breakfast Recipes # 7 : Almond-Butter-and-Raisin Sandwich With Smoothie :
Preparation
time: 1 minute.
- 2 Tbsp almond butter 2 Eggo Special K waffles 1 Tbsp raisins 1 Stonyfield Farm smoothie Spread the almond butter on the waffles.
- Sprinkle the raisins over one waffle and top with the other. Wash down with the smoothie. Benefits: Whole-grain waffles help lower cholesterol and blood pressure, and improve your body's processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic. Per meal: 600 calories, 21 g protein, 86 g carbohydrates, 22 g total fat, 7 g fiber
Of course, you can combine parts of these, opting certain
ingredients in and out. Just make sure you are staying close to the
same macronutrient breakdown in terms of protein, carbs, vitamins, and
minerals.
