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Better Breakfast Month

09/19/2016
Breakfast eating tips and tricks to live by!

TIPS:
-Eat within an hour of waking up in the morning. Include a glass or water or tea with your meal.
-Eat 300-400 calories as a good sustainable breakfast.
-Include at least 10 grams of protein, good source of healthy carbohydrates and 3-5 grams of soluble fiber.
-For added fiber. In baked goods such as muffins, waffles or pancakes use half whole wheat flour half regular flour.
-If you like cereal bars, look for ones with 3 or 4 grams of fiber and under 10 grams of sugar. Fiber will help control cholesterol and boost digestive health.
-Good eating begins with good planning! Pack your meals ahead of time, select recipes you plan to make throughout the week and prepare snacks in single servings.
- Cook at home. This allows you complete control of the ingredients and portion size of meals.
-Stay away for fruit juice. Curb your sugar fix through real fruit sources.
-Steer clear of fruit flavored yogurt. Go with original or plain Greek yogurt and add fresh fruit and nuts for taste.
- Use a measuring cup to scoop out cereal instead of pouring from the box. This will keep your serving size in check!

TRICKS:
-Prep pre-portioned smoothie kits: chop fruit and divide among zip lock bags along with other smoothie add-ins you love: nuts, chia seeds, greens, protein powder, etc. Seal and freeze, and then blend straight from the freezer with a splash of liquid.
-Simmer eggs in last night’s dinner: Crack eggs in a cup of left over stew, soup, stir fry, and simmer for a few minutes on medium heat.
-Make a ton of hard-boiled eggs: You can make a dozen of eggs in a large pot on Sunday and they’ll keep, drained and peeled, in the fridge straight through Friday. Eat them with flaky salt and paprika.
-Make overnight oats: Put together chia seeds, a mashed banana, rolled oats and milk of choice. You can even boost the protein by adding protein powder and let mixture sit overnight in the fridge. Next morning, top your oats with granola, nut butter, fresh fruit, and enjoy.
-Hot Oatmeal: Use your Keurig to make hot cereal in record time.
-Scrambled eggs: Serve two eggs in a bowl with a slash of milk and seasoning. Microwave for 30-60 seconds.
-Homemade popsicles: Stick a wooden popsicle stick in the lid of yogurt containers and freeze overnight
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