Breakfast

Prepare your own food

The only way to know what is in your food is to prepare it yourself. I know times get stressful and you want something quick. Here are a couple of ideas to keep you full until afternoon

Smoothies- put protein powder- yes they are more calories, but they will hold you over. 

Apple Nut Recipe

5 raw almonds
1 red apple, unpeeled
1 small banana, frozen and chopped
3/4 cup (6 ounces) nonfat plain Greek yogurt
1/2 cup nonfat milk
1/2 teaspoon ground cinnamon, or to taste

In blender or food processor, grind almonds until fine. Add remaining ingredients; blend to desired consistency.

Makes 1 serving
Per serving: 325 cal, 3.5 g fat, 55.5 g carbs, 8 g fiber, 19 g protein

Ruby Red Smoothie Recipe

1 cup raspberries, frozen
1/4 cup blueberries, frozen
Juice and flesh from 1/2 orange
2 tablespoons vanilla or unflavored protein powder
1 tablespoon ground flaxseed

In blender or food processor, mix all ingredients until desired consistency.

Makes 1 serving
Per serving: 270 cal, 5 g fat, 33.5 g carbs, 11 g fiber, 27 g protein

Some other ideas for breakfast this week:

-1 cup of non-fat greek yogurt vanilla with 1/2 cup of fiber rich cereal and 3 strawberries

-Egg white omelet with spinach, mushroom, and onion

Pumpkin Smoothie

I love this time of season. You get to wear warm clothes, have the toasty house all warm with the fire going, drink hot chocolate with the sweet marshmallows bobbing up and down. How much better can life get? So in honor of Fall I have made several things with pumpkin as the first main ingredient.

First of all why is pumpkin so dang good for you? First of all they are chock full of vitamins, minerals, fiber, and antioxidants! Also you don't have to eat pumpkin only in the fall. The can expiration date is good up till' 6 months! So enjoy it in July! Pumpkin is loaded with Vitamin A Vitamin C and antioxidant cartenoids. Which means it is great for your eyesight and immune system. What's the flu season got on you?

Anyways, you can make this a healthy and scrumptious treat! Are you craving pumpkin pie? Well follow my recipe and you can eat this healthy snack or breakfast for 165 calories!

Pumpkin Smoothie

• 1/2 cup almond milk
• 1/4 low fat greek yogurt
• Half a banana (frozen opt.)
• ice opt.
• nutmeg 1/4 tsp
• cinnamon 1 tsp
• ground ginger 1/2 tsp

If you don't have ground ginger or nutmeg you can use pumpkin spice that will give it the extra kick of pumpkin!

Also I add some vanilla protein because sometimes it doesn't make me quite full enough. It is thick and creamy and you will love it!

Greek Yogurt v. Normal Yogurt?

Okay so why convert if you are already enjoying your tasty delicious sweet yogurt? Well you may want to double take on the nutrition value. 

What gives greek yogurt that delicious creamy texture is that it is strained three more times removing the whey, compared to regular yogurt that only strains once. This leaves greek with a thicker consistency. 

Greek yogurt offers protein, which is something that I need a lot more in my diet. It keeps you full longer and sways your cravings. Greek yogurt has about 20 grams of protein compared to the 11 grams of protein normal yogurt offers. The high protein can help with your weight loss goals and give you that sweet creamy texture you have been craving. 

Greek yogurt has fewer carbs than regular yogurt, which is something you need to deplete if you are wanting to reach your weight loss goals.

Calcium builds strong bones and vents of arthritis. Greek yogurt doesn't have as much calcium as regular yogurts which may inhibit your calcium take if you are constantly eating greek. 

Sodium makes us crave more junk foods. Greek yogurt has half the sodium compared to regular yogurt.

Comparing calories the plain, nonfat versions of greek and regular yogurt have a similar calorie count per serving, but you do get the biggest bang for your buck by choosing Greek. It is about $1.24 per container because greek yogurt does have a higher cost of ingredients. It has more milk, that way you will get more protein. The benefit of greek yogurt is not only does it taste good, you can substitute it with sour cream, cream cheese, add fruit and granola with a smudge of honey.

Remember to look at the nutrition label as well! Just because it says greek doesn't mean it is healthy. Look for the low fat options to get the benefits. Try them yourself, it is an acquired taste but you will soon fall in love with these bad boys. Especially the one on the top left hand corner which is my favorite with granola and fruit! Yum! I know what I am having for breakfast tomorrow!