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Jewish Journal

Break the Fast + Quick Breakfast Recipes

by Sima Cohen

January 15, 2014 | 4:48 pm

Break the Fast

Most people skip breakfast and think they're cutting calories. They even believe they're losing weight this way. Instead they end up nibbling, grazing, and bingeing later on in the day, during lunch and dinner and even late into the night. (And they aren't bingeing on broccoli!)

The side effects of skipping breakfast are clear: weight gain, obesity, bingeing and over eating, out of whack blood sugar, and decreased physical activity.

Let's say the last time you ate was at 7PM last night. If you didn't eat lunch until noon today, that's 17 hours of no refueling! Your body is screaming, "I'm starving, feed me!" The fuel that keeps our motors running is Glucose. Your brain and your nervous system need glucose to work. That means walking, talking, driving, writing, thinking...any activity requires this fuel. If you don't eat something in the morning, you are forcing your body to run on empty, and you are doing more harm than good.

When you skip breakfast, you are more likely to reach for a quick and unhealthy fix, such as chips, candy, pastries, or anything else available in the nearest vending machine. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response and lower your metabolism, which in turn increases fat storage and weight gain. When it comes to maintaining or losing weight, keep in mind that what you eat is just as important as when you eat. If you're short on time, try one of these fast and simple breakfast solutions to make sure you give yourself the energy you need for whatever your day may hold.


Breakfast On-the-Go

No time, no excuse! Eat your breakfast on-the-go, but don’t skip it.

1⁄2 C Quaker Oatmeal, sweetened with Cinnamon and Stevia, or mixed Berries.

1 C of Kashi Go Lean or 2 Weetabix cereal biscuits, 1 C nonfat or low fat Milk, and 1 hard-boiled egg.

1 slice Whole Wheat Toast or Ezekiel Bread, 1 Tbsp. Unsalted Almond Butter or Unsalted Peanut Butter, 1⁄2 banana.

1⁄2 Papaya, 1⁄2 C Quinoa Flakes with dash of Cinnamon or Agave Nectar. You can get quinoa flakes at some grocery stores or you can find it online.

3⁄4 C low fat or non fat Cottage Cheese, 1 low fat muffin, 1 C fresh seasonal fruit.

1 C nonfat or low fat Greek Yogurt, 1⁄2 C mixed Berries, 1 tsp. best quality Honey, 1⁄4 C low sugar Granola.

1 small corn or wheat tortilla, 2 Tbsp. no fat refried beans, 1 Tbsp. low fat shredded cheese, tomato salsa. Wrap it up and eat it on-the-go!

2 hard boiled egg whites plus one yolk and 2 Wasa crackers with 1 Tbsp. low-fat cream

1 thin bagel, halved, spread with 1 Tbsp. low-fat cream cheese, 1-2 slice of low sodium


.....Still hungry? Here are more delicious ideas for nutritious and quick breakfast ideas!

Skinny Protein French Toast

Serves 2

Prep time: 5-7 mins., Cook time: 10 mins.

Most diets won't even let you near French toast, but I say, go ahead eat it...and feel good about it, too! By adding a scoop of protein powder and just a dash of cinnamon, you can have yourself a delicious treat that is actually good for you.

A good quality protein powder can play a big role in your weight loss journey. Look for egg white or whey protein. The best way to ensure that you are buying a good quality whey protein is to look for products that were manufactured in Certified Production Facilities.
Facilities that are certified by a third party will have likely had their product tested for nutritional accuracy and will be held to the highest of production standards. Stay away from protein powders with High Fat and Carbohydrate Content. Egg white protein powders are
usually more affordable than good quality whey protein powders. Either way, we highly recommend having it around.

Ingredients
4 egg whites and 1 egg yolk
4 slices whole wheat bread
2 scoop vanilla protein powder
1 tsp. pure vanilla extract
2 Tbsp. agave
Cinnamon
1 grapefruit

Directions
1. Start by whisking the eggs. Then whisk in vanilla extract, cinnamon and protein powder.
2. Dip the bread in the egg mixture, coating both sides.
3. Lightly coat a skillet with cooking spray and brown each slice of bread over medium heat for 1-2 minutes each side.
4. Slice the grapefruit in half and put each half on a plate.
5. When toasts are done, arrange on plates next to the grapefruit. Pour agave over toast and serve.


Sunflower Parfait
Serves 2
Prep time: 5 mins., Cook time: 0 mins.

Ingredients
1/4 C sunflower seeds
1/2 C strawberries
1/2 C raspberries
2 C low-fat cottage cheese
1 C low sugar granola

Directions
1. Start by pouring some of the berries into two short glasses. Top with 1⁄2 C of cottage cheese, followed by a little bit of granola and sunflower seeds.
2. Continue layering until the glasses are full or all ingredients are used. Serve.

Creamy Nutty Quinoa
Serves 2
Prep time: 2 mins., Cook time: 1 min.

Ingredients
1 C cooked quinoa (follow package directions on how to cook quinoa)
2-3 Tbsp. unsalted peanut or almond butter
1 banana
1/2-1 C unsweetened vanilla almond milk

Directions
1. Add cooked quinoa, peanut or almond butter, banana, and almond milk into a bowl.
2. For a warm, creamy texture, mash all ingredients together and microwave for 30 seconds.
3. Sprinkle with cinnamon, if desired, and serve.

Do you have any quick Breakfast ideas of your own?
Share in the comments below.

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