Building a Better Breakfast!

This is taken from the IDEA fit tips September issue.

Many people fail to consider is that the body awakes in an energy-deprived state. Depending on when dinner or the last evening snack was consumed, a person may have gone 10–15 hours without food. Normally, the body gets energy from fat and carbohydrates. Glucose, or sugar from carbohydrates, is needed to metabolize fat and is the exclusive fuel source for the brain and red blood cells. The liver’s stored glycogen supplies the body with glucose throughout the night.


Breakfast not only provides readily available calories for morning activity; it is also integral to obtaining essential nutrients. Protein is needed for muscle building and repair, as well as for other functions, including maintenance of hormones and enzymes.

Breakfast Choice:
Poor Breakfast Choices: doughnut or pastry; croissant; pancakes; white bagel; black coffee; sugary cereal with milk.

Better Breakfast Choices: muffin with extra fiber; breakfast/protein bar; whole-grain pancakes, easy on the syrup; whole-grain bagel; high-fiber cereal with added fruit and nuts plus milk.


Best Breakfast Choices: oatmeal or other hot-cooked grain cereal like Kashi® with added fruit and nuts; high-fiber, whole-grain cereal with milk, almond milk or soymilk, topped with fruit and nuts; whole-grain pancakes topped with unsweetened applesauce and fresh fruit; whole-grain toast topped with avocado, peanut butter or hummus; fruit with yogurt and coffee with milk or soymilk; regular or egg-white omelet with added vegetables or beans. I always recommend eggs as the perfect breakfast with a whole grain bagel or English muffin.

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Bahamian-Spiced Chicken with Yogurt -Cilantro Sauce

Another good one from Bobby Flay

you can omit the habanero pepper to make this less spicy.

3/4 cup freshly squeezed orange juice

1/4 cup freshly squeezed lime juice (you can by the fresh lime and lemon juice already juiced in the fish section of the grocery!)

2 tbsp light brown sugar

2 tbsp grated fresh ginger

1 tbsp ancho chile powder

1 tsp ground coriander

1 tsp ground cinnamon

1 tsp allspice

1 tsp minced seed habanero - or jalapeno

4 boneless, skinless chicken breasts

1 1/2 cup plain reduced fat greek yogurt (not fat free but reduced fat)

2 shallots sliced thinly

3 tbs cilantro leaves finely chopped

1 garlic clove finely chopped

zest of one lime

1/4 tsp salt

freshly ground pepper to taste

1 tsp canola oil

Combine juices and next 7 ingredients in a medium baking dish and whisk well.  Add chicken breasts, turning to coat.  Cover and refrigerate from 1 to 4 hours.

While chicken is marinating, combine yogurt and next six ingredients (down to pepper) in a small bowl and refrigerate until ready to serve.

Heat a grill or grill pan or nonstick pan over medium high heat.  Remove chicken from marinade and pat dry.  Brush chicken with oil on both sides.  Cook until golden on both side, about 4.5 minutes.  Serve with sauce.

 

 

 

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