Taste Life Blog

Eat breakfast like a king, lunch like a queen and breakfast like a pauper. Breakfast is an important investment in your day. Regardless of how busy your schedule is preparing a healthy breakfast is easier than you think. Give this easy fast food smoothie a try. Remember life is easy and we make it hard.

Kathy’s Blueberry Mango Smoothie

1 cup blueberries, fresh or frozen
1 mango or your favorite fruit like bananas or strawberries
1 cup plain low fat yogurt*
2 tsp honey*
2 tsp lime juice
6 raw almonds
Optional add 2 ice cubes
Blend.
Yield: 2 servings

*Kathy substitutes Oikos Greek Yogurt with honey

Breakfast Investment Ideas:

Power Up with Protein

This recipe includes yogurt which is a good source of protein and is digested slower than carbohydrates. Protein helps you feel satisfied longer and keeps your blood sugar levels stable.

A study at Purdue University led by Wayne Cambell, PhD Professor of Food and Nutrition placed overweight or obese men on calorically equivalent reduced calorie diets. One diet consisted of 11-14% of calories from protein while the other contained 18-25% of calories from protein. The experimental groups were further subdivided according to whether the higher protein meals were added at breakfast, lunch, or dinner. The feeling of satiety was highest and most sustained when breakfast contained the higher percentage of protein. “This study is particularly unique in that it looked at the timing of protein intake and reveals that the timing of protein consumption may be a critical piece of the equation,” according to Dr. Cambell.

Other good protein sources include low fat cheese (my personal favorite is mozzarella string cheese) turkey sausage, or eggs that are hard boiled, poached or scrambled in a non stick pan.

A recent study reported in the Journal of the American College of Nutrition reported that those who ate eggs for breakfast consumed fewer calories than those who ate a refined bagel containing the same number calories. The researchers attributed this to egg’s fantastic satiety value and protein content.

Fill up with fiber

A great addition to this smoothie could be a whole grain bagel or one or two slices of whole grain toast. Look for whole grain breads and cereals that provide at least 4 or more grams of fiber. For gold medal living, pair lean protein with fiber and you have invested in a great start to your day.

What is your favorite breakfast? I can’t wait to hear from you!