About Me

Note from Maria: I am a Registered Dietitian with a Master of Public Health Degree in Nutrition from UNC at Chapel Hill. I have a passion for helping people with nutrition & wellness, especially moms. Women & moms provide care for everyone else often at the expense of considering their own needs. I hope to provide good resources to you to help you make nutrition and wellness a priority.

Tuesday, August 7, 2012

Breakfast - the most important rule, is don't skip it!

After sleeping all night without eating, your body is ready to be refueled when you wake. Skipping breakfast can signal the body to conserve energy which slows your metabolism. Eating in the morning shortly after waking helps get your body and metabolism going. There is no rule that says you must eat "breakfast foods" in the morning. Just try to get a protein, whole grain and at least one fruit/vegetable to make it a complete meal. Here are some ideas for quick ideas:
  • Smoothie: 1/2 plain Greek Yogurt, 1/2 cup skim milk, 1 cup frozen/fresh plain berries, 1/2 banana.
  • Two hard boiled eggs, whole wheat toast & fresh fruit.
  • Sandwich with left over meat, low fat cheese on whole grain bread with a piece of fruit.
  • PBJ with a glass of milk and fruit. Use 100% whole grain bread, your favorite nut butter or sunbutter with no sugar added jelly. 
  • High fiber/low sugar cereal with nuts, fruit and skim milk.
  • Greek yogurt parfait: 1 cup plain Greek yogurt, a couple of tbsp of nuts or seeds, fresh fruit, dry cereal (high fiber/low sugar).
  • Breakfast burrito: Scramble two eggs in a small bowl or large coffee mug, place into microwave and cook for 1-2 minutes, checking half way thru. Place scrambled eggs on a whole wheat tortilla top with you favorites. Greek burrito: fresh spinach, tomato and little bit of feta cheese. Mexican: salsa, guacamole and  little bit of low fat cheddar. 
  • Plain oatmeal w/ a fresh cut apple, nuts and cinnamon. 
  • If you are in a super hurry, grab a baggie & fill it with whole grain cereal and some nuts/seeds, grab a to-go cup of  low fat milk and a piece of fruit to eat "on the go".  
If you need more ideas, let me know!

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