Happy (almost) New Year! First, some fun facts. Did you know:
- January comes from the Latin root Janus which means beginnings and endings
- 45% of Americans usually make New Years resolutions
- 8% are successful and of those, 46% maintain their resolution for more than 6 months
- The #1 New Year’s resolution is to LOSE WEIGHT!
January is a perfect time to take control of your life and begin to make changes that allow you to be stronger, healthier and energized. Put an end to old habits that may be causing weight gain, fatigue and overall poor health.
What better way to begin the New Year than with a goal to start each day with nutritious and tasty foods. Better known as breakfast, this first meal that begins your day can be as simple as a light snack or more substantial. After “fasting” during sleep, our body needs nutrients upon wakening. Breakfast is like the spark that ignites the engine of a car. Food is the gas. Eating from as many food groups as possible provides the best high octane fuel to keep our body functioning at its best throughout the day.
Whether you have time to enjoy a hearty morning meal or need a quick bite while racing out the door, here are a few suggestions to begin the path to better health in 2017!
Grab n’ Go Breakfast Ideas (can be made the night before or in 5 minutes that morning)
1) Toast 1/2 whole grain English muffin or 1 slice whole wheat bread and top with:
- A thin spread of cottage cheese or ricotta + banana/berries
- 1 tbsp peanut butter + sliced bananas + raisins
- 1 slice cheese melted + 1 tbsp tomato sauce and an apple on the side
2) Plain nonfat Greek yogurt topped with berries and nuts or ¼ cup whole grain cereal
3) Celery + peanut butter + raisins
4) Hard cooked egg + 2-5 whole grain crackers + apple or orange
Got More Time?
- Scrambled egg with sauteéd vegetables (tomato, peppers, onions, broccoli, spinach)
- 1 cup whole oatmeal with berries and ¼ c nuts. Add lowfat milk or dairy alternative
- Smoothie made with avocado, ginger, spinach, lemon, parsley, banana or your favorite fruits and vegetables. Adding nuts or nut butters provides more protein. (Can be made the night before and taken on the go)
Fast Food Options
- McDonalds – Fruit n’ Yogurt Parfait or Fruit and Maple Oatmeal
- Dunkin Donuts – Oatmeal or Egg White Flatbread