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‘Building Healthy Habits:
BREAKFAST
Start your morning in the healthiest way possible by eating
breakfast! The energy you gain will help you stay focused and get
you through your day. A meal in the morning can even boost
‘weight loss and prevent mid day cravings and snacking!
Breakfast is especially beneficial for your children as it helps
promote physical, intellectual and behavioral growth, Even on
busy mornings it is easy to make time for breakfast! Check out
the quick and healthy ideas below to start your day!
Hardboiled eggs with 100% whole wheat toast and a smoothie
Low-fat yogurt with fresh berries and whole grain cereal
Oatmeal with apples and cinnamon
100% Whole wheat English muffin with peanut butter and
sliced banana
about $1 million American's skip breakfast each day.
About 75 billion eggs are produced in the United States each year.
A 2008 study showed that people who skip breakfast are 4.5
times more likely to be obese!
eight Loss Corner
Skipping breakfast can cause
snacking and overeating,
leading to weight gain,
Luckily, incorporating a healthy
balanced breakfast that features
protein, grains, fruits, and
veggies, can help you feel
satisfied longer, provide you
with more energy, and help you
shed unwanted pounds!
Every
accomplishment starts
with the decision to
try!Yield: 1 serving per portion: $1.54
Ingredients:
2Qeges
% cup spinach
‘4 cup chopped mushrooms
‘% cup chopped red tomatoes
1 tbsp low-fat cheddar cheese
sprinkle of salt and pepper
100% whole wheat English muffin
a
Nutritional Information per serving: Serving Sie: 1 mug
Calories: 316 Calories from Fat: 112 Total Fat: 12¢
Saturated Fat: 4g Cholesterok 426mg Sodinone 671mg
Total Carbohydrate: 30g Dietary Fiber: 5g Sugars: 7g
Protein: 23¢ Vitamin A: 86% Vitamin C: 14% Calcium:
30% Iron: 29%
relatively inexper
Eggs are one of the best sources of protein and are
ive! One egg contains about 6-8g of
protein! Eggs are also packed with vitamins A, potassium,
and B vitamins including choline and biotin. One study
found that women who consumed eggs had a high intake
of choline and were 24% less likely to get breast cancer.
Another study showed that obese women who ate two
eggs five times per week lost 65% more weight than
women who consumed a bagel for breakfast. Concerned
Easy Eggs ina Mug about your cholesterol? You can also try subbing egg
whites or Egg Beaters into the recipe below!
Preparation:
1. Slice mushrooms and chop tomatoes
and spinach,
2. Spray a large mug with non-stick
cooking spray.
8. Crack two eggs directly into the
greased mug. Whisk until scrambled
and add the chopped vegetables.
Super Food of the Month: Eggs!
4, Add one tbsp low-fat shredded cheese.
Sprinkle with salt and pepper. Stir.
5. Cook in the microwave on high for 1%
minutes. Stir. Cook for another 30
seconds,
6. Serve with a 100% whole wheat
toasted English muffin
August Quiz
Only the egg yolk has protein.
Egg whites have no cholesterol.
A high protein diet will cause you to
gain weight
.. Skipping meals can help you lose
weight because you
Answers: 1. False; Both the egg yolk and egg,
white contain about 4 grams of protein 2. True;
‘One large egg has about 186 mg of cholesterol
—all of which is found in the yolk. 8. False,
Eating too many calories causes weight gain, not
‘eating too much protein. 4. False; Leads to
snacking and decreases your metabolism 5. 1
Men need s6g/day, and
women need 16g/day. 6.
‘True; Breaktast speeds
i alse;
ue;