100 g cherries, frozen
ground flaxseed, 1 tbsp
ground cinnamon, 1 tsp
Raw Honey, 1 tsp
200 g kefir or you can use yogurt
Process all ingredients in blender until smooth.
Pour into glasses and serve.
Rye bread with havarti cheese, peach, plum, strawberries, banana, salted cashew nuts, biscuits, tea and apple juice drink.
My name is Cami, and I am a tea addict.
1. Lean Protein
Gram for gram, protein will help to keep you feeling fuller longer compared to carbohydrates and fat.
2. Whole Grains
To help you stay sharp and focused throughout the morning since they’re slower-burning carbs, plus you’ll get some essential vitamins and minerals.
3. Fruit (or Vegetables)
For more vitamins, minerals and feel-full fiber and to help you knock off at least one of your daily recommended produce servings.
A frittata is a baked omelet, far easier because it lacks that pesky step of flipping it.
2 tablespoons finely chopped fresh oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil
1 cup sliced red bell pepper
1 bunch scallions, trimmed and sliced
1/2 cup crumbled goat cheese
Position rack in upper third of oven; preheat broiler. Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a large, ovenproof, nonstick skillet over medium heat. Add bell pepper and scallions and cook, stirring constantly, until the scallions are just wilted, 30 seconds to 1 minute. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes. Let rest for about 3 minutes before serving.
Serve hot or cold.
Per serving: 179 calories ( makes 6 servings )
Fresh papaya, cubed, ½ cup 27 calories
Nonfat latte, 12 oz. 130 calories
TOTAL: 336 calories
Great example of a healthy breakfast! Greek yoghurt+fresh fruit+ muesli
OM NOM NOM
Even though it’s typically the smallest meal of the day, breakfast is the most important one because it sets the tone for the entire day. What you eat, or do not eat, will determine how much you eat for lunch, dinner and snacks. If you skip breakfast, you become more likely to binge at lunch and load up on unneeded calories. So how can the pleasant weather help with eating breakfast?
Set up a system with Mother Nature’s virtues as the backbone. Now that the sun is out and the temperature is nice when you wake up, eat breakfast outside every morning. Pick a place – your porch, deck or favorite chair – and take 10 to 15 minutes to eat and enjoy. No need for eggs, bacon and all the fixins; cereal with skim milk, a whole-wheat bagel with low-fat cream cheese or a fruit smoothie is all you need to start the day right.
This is a trouble meal for two reasons:
1. If you eat at a restaurant, it’s hard to control portion sizes,
2. It’s usually followed by sitting at a desk for the next several hours. This equates to consuming a lot of calories without burning any in return. A few more problems with a typical lunch out:
* Lack of whole grains (mostly white bread, white pasta and white rice)
* Few fruits and vegetables
* Danger foods (French fries, fattening condiments)
The solution? Pack your lunch. You can control the portions, add fruits and veggies, make sure all of your carbohydrates are complex and avoid unhealthy snacks and sweets. Now about burning some of those calories, again take advantage of the warmer weather and eat away from the office. If you choose a spot that’s a 10-minute walk away, you’ll burn 120 calories just by walking there and back.
Still unsure? Do you usually eat lunch with work buddies? Bring them along! Make a lunch team where everyone packs their lunches and heads out of the office to eat. Better yet, each person on the team could make a healthy, big batch of food once a week for the rest of team, so every day is a different, healthy lunch. Everyone wins.
Keep taking advantage of the longer days and fire up that grill. Grilling out has all of the good foods that come with hitting up the drive-thru; they’re just healthier versions. You can have a burger if you’d like, or go with healthier foods such as chicken or fish. You eliminate a lot of the grease that comes with frying. But who said to stop with meat? Add some veggies to the mix. Throw on a few ears of corn, or cut up and skewer some peppers, onions and tomatoes. Cooking on the grill will take up the same time as the drive-thru, and it’s cheaper, too.
From the flowers blooming in your garden to the vegetables for sale at the farmers market, bright colors abound during summer. Spread that variety to your diet with a healthy dose of different-colored fruits and vegetables. The food will taste great, and the presentation will be more lively.
* Orange – oranges, peppers, carrots, peaches
* Yellow – apples, peppers, bananas, corn
* Red – apples, peppers, tomatoes, strawberries
* Purple – blueberries, grapes
* Green – peppers, kiwi, broccoli, peas, leafy greens
* White – cauliflower, water chestnuts
Eliminating soda has enormous benefits to your diet. Replacing it with water would be preferable, but if you really crave that sweet taste in your drink, go for the spring and summertime favorite, unsweetened iced tea. It will quench your thirst on a hot day for fewer calories and less caffeine than soda. Or, give water a shot, but slice up a cucumber, lemon, lime or orange and drop the pieces in a pitcher to add some refreshing flavor.
Here are some of the ways that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:
Reduced hunger. Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts at the office. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body’s insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
Healthy choices. Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you’re more likely to skip fruits and vegetables the rest of the day, too.
More energy. Eating breakfast may give you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.
So, if you skip breakfast — whether you’re trying to save time or cut calories — you may want to reconsider, especially if you’re trying to control your weight.
makes 2-3 burritos
1-2 Tbsp vegan butter
3/4 cup diced bell pepper
1 cup diced mushrooms
18 ounces firm tofu, drained/pressed/diced
1 tsp garlic powder
1/8 tsp cayenne
1/2 tsp black pepper
1 1/2 tsp tumeric
3/4 tsp truffle salt (or plain sea salt) - or to taste
1 tsp olive oil
2 tsp agave syrup
1 tsp liquid smoke
1 Tbsp apple cider vinegar
1 cup spinach, chopped
1/2 cup Daiya pepperjack cheese
2-4 XL tortilla wraps
1. Add the vegan butter to a hot saute pan. Saute the mushrooms and pepper for a few minutes.
2. Add in the tofu and remaining saute ingredients (all except the spinach and Daiya). Saute the tofu and veggies for about 5 minutes - chopping the tofu and salting to taste.
3. When tofu has reached the consistency you like, fold in the spinach to wilt. Turn off heat. Then fold in the Daiya cheese. It will melt against hot tofu.
4. Warm your tortillas - I toss mine on the stove top flame for 5 seconds each side - be careful if you use this technique! Never leave the tortilla unattended. Just a few seconds each side will warm and scorch the tortilla. You can also warm in oven.
5. Add your scramble to your warmed tortilla and fold. You can add extra cheese if you’d like. Serve warm. Salsa or hot sauce on side is nice.
4 Breakfast Ideas under 200 Calories
1. Veggie Egg White Omelet
You can never go wrong will an egg white omelet, especially one that’s loaded with nutritious veggies. An egg white contains around 17 calories, which means you can add 5 to your omelet for only 85 calories. Put in some low calories veggies like spinach and mushrooms and you’ll still have room for a piece of dry whole wheat toast, which clocks in at around 60 calories. Depending on the brand of bread you use, you may even have room for a small piece of fruit, like a plum, which is about 30 calories.
Yes, you can eat cereal for under 200 calories, but you’re going to have to do some measuring here. A low calorie cereal, like Fiber One, contains 60 calories for a half cup. You can add ¾ cup to your bowl, along with a cup of non-fat milk (90 calories), and only come in at 180 calories. You even have room to cut up a few strawberries (around 5 calories each) to top it off. Make sure you choose a cereal that is low in sugar and high in nutrition.
3. Yogurt Parfait
For this one, you’re going to have to make your own yogurt parfait. Stay away from the store bought ones, as the sugary granola and syrupy fruit can make this breakfast option a bad one! Instead, grab a container of non-fat yogurt, which contains around 100 calories. Remember the low calorie cereal from before? Add a half cup to the parfait for 60 calories. You still have room to add some fruit, but don’t overdo it here. Cut up some strawberries and add a handful of blueberries.
4. Hard Boiled Egg and Banana
A hard boiled egg and banana is a nutritious combination that should hold you over until your mid-morning snack. The egg is around 75 calories and the banana is 105, so it doesn’t leave room for much else…except maybe a few strawberries. Notice that the banana, while highly nutritious, is one of the higher-calorie fruits. Keep this in mind when adding one to your breakfast.
Here are 4 ideas to show you what you can get out of breakfast for under 200 calories. Make sure you always measure your food and be mindful of any condiments, like butter or jam, that you may use. Also, make sure you don’t add excessive cream or sugar to your coffee—and if you do, these calories need to be taken into account. When you consume a healthy and nutritious breakfast, you are properly fueling your body for the day to come.