One of the biggest mistakes women make at breakfast time? Not eating enough. In the morning, your energy stores are depleted by as much as 80% from the night before. Without food, your body begins to conserve energy and burn fewer calories—making your metabolism take a nosedive. That may be why, in one study, breakfast skippers were nearly 5 times more likely to be obese than breakfast eaters.
Whip this up and refrigerate overnight for a simple grab-and-go breakfast. Vanilla yogurt and tofu give a thick, creamy texture; cardamom, ginger, and mango add a subtle, sweet flavor.
PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
SERVINGS: 2
1 c low-fat vanilla yogurt
1 c peeled and chopped mango (about ½)
4 oz ounces soft tofu
2 Tbsp ground flaxseed
1 tsp finely chopped crystallized ginger
1 tsp flaxseed oil
Pinch of cardamom
COMBINE the yogurt, mango, tofu, flaxseed, ginger, oil, and cardamom in a blender. Puree until smooth.
NUTRITION (per serving) 239 cal, 12 g pro, 30 g carb, 3 g fiber, 9.1 g fat, 1.5 g sat fat, 87 mg sodium
Classic Cream of Wheat becomes healthier and more filling when you prepare it with calcium-rich fat-free milk and top it with omega-3 packed walnuts and flaxseed. Maple syrup and vanilla add some satisfying sweetness.
PREP TIME: 5 minutes
TOTAL TIME: 8 minutes
SERVINGS: 1
½ c fat-free evaporated milk
2 Tbsp whole grain cream of wheat cereal or wheatena
1 Tbsp ground flaxseed
½ tsp vanilla extract
1 Tbsp chopped walnuts
1 tsp maple syrup
1 Tbsp dried cranberries
1. COMBINE the milk and cream of wheat or Wheatena in a 4-cup microwaveable bowl or mixing cup. Whisk with a fork. Microwave on high power for 2 minutes. Whisk again. Microwave in 30-second intervals, whisking after each interval, for about 60 seconds, or until thickened. Stir in the flaxseed and vanilla extract. Spoon into a cereal bowl. Set aside.
2. COAT a small microwaveable plate with cooking spray. Spread the walnuts on the plate. Drizzle them with syrup. Microwave on high power for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with the cranberries.
NUTRITION(per serving) 297 cal, 15 g pro, 42 g carb, 5 g fiber, 8.7 g fat, 0.7 g sat fat, 150 mg sodium
You don’t need a PhD in biochemistry to know that food is fuel and that it affects our energy levels. But you have to be smart if you’re eating for energy. “Certain eating strategies will definitely help you ward off fatigue,” says Stacey Whittle, RD, a registered dietitian at the University of Southern California in Los Angeles.Ironically, the very food we so often rely on for quick energy—concentrated sources of sugar, like candy bars or soda—are the very foods that you should avoid if you want enduring energy, say experts.
Here’s why: Your body uses food for energy by turning it into blood sugar, or glucose. Carbohydrates convert most easily into this ready-to-burn fuel, making them your macronutrient of choice for energy eating. The problem is that some simple carbohydrates, like sugar, tend to break down so fast that, after providing a short-lived burst of energy, they leave your blood sugar levels low, your energy inadequate, and your plans for the day unaccomplished. Complex carbohydrates, like grains, replace this spike-and-dip act with a steady energy supply that keeps you going at full throttle.
For more information about fitness and nutrition, you can contact our RockStar Referral – Sheila Benson on the www.HelloBeautifulLadies.com website under Rockstar Referrals. Don’t forget to sign up for our monthly newsletter so you can receive a free T-Shirt.
