Healthy Breakfast Jump Start Your Morning with These Healthy Choices

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Grocery shopping will be an easier experience and you will likely bring home healthier foods if you start with a healthy grocery shopping list. With a list in hand, you won’t be as likely to wander the junk food aisles and make impulse purchases.
Here’s what to include on your healthy grocery list
Fresh vegetables and fruits should make up the largest part of your healthy grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.
Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.
Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fat and sodium.
Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices.
Dairy products should include low-fat milk, yogurt and cheese. Choose soy and rice beverages and calcium-fortified juices.
Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose olive oil for cooking.
Frozen foods are a convenient way to keep vegetables on hand. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices. Avoid processed lunch meats, sausages and hot dogs.
Don’t load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.
Lite Vegetable Omelet

1 egg
3 egg whites
1 tablespoon grated Parmesan cheese
1 tablespoon shredded cheddar cheese
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon garlic powder
½ cup sliced fresh mushrooms
2 tablespoons finely chopped green pepper
1 tablespoon finely chopped onion
1 small tomato-diced
½ teaspoon olive oil
1 cup torn fresh spinach
Salt/pepper to taste

In a small bowl, beat the egg and egg whites. Add salt, pepper flakes, garlic powder and pepper; mix well. Set aside. In a nonstick skillet, sauté the mushrooms, green pepper and onion in oil for 4-5 minutes or until tender. Add spinach; cook and stir until spinach is wilted. Add egg mixture, as eggs set, lift edges, letting uncooked portion flow underneath, add cheese and tomatoes. Cut into wedges, serve immediately.
1 ½ cups wheat bran
1 cup nonfat milk
½ cup unsweetened applesauce
1 egg
2/3 cup brown sugar
½ teaspoon vanilla extract
½ cup all-purpose flour
½ cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
1 cup blueberries

Preheat oven to 375 degrees F. Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose
Strawberry Protein Shake

1 cup strawberries
½ cup orange juice
1 cup low fat vanilla yogurt
1 ½ cup skim milk
2 scoops whey protein powder
1 teaspoon honey

Place all ingredients in blender, blend till smooth.