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Posts Tagged ‘breakfast’

Lose Weight – Eat Breakfast

Posted by Lisa Nelson, RD, LN on December 30, 2008

I cannot stress the importance of breakfast enough. Yes, breakfast is an easy meal to skip. Serotonin levels are high, which means your appetite is low. However, if you think skipping breakfast is a great way to cut calories, you’re wrong. Research shows that individuals who skip breakfast tend to consume more calories throughout the day versus those who eat a well-balanced breakfast. Also, don’t forget the corresponding low metabolism from not jump starting your day with a healthy breakfast. All of which add up to higher unhealthy body mass index (BMI).

Keep it simple: Whole grain cereal topped with berries and low fat milk.

All the best,

Lisa Nelson, RD


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A Heart Friendly Starbucks?

Posted by Lisa Nelson, RD, LN on August 27, 2008

I may have some good news for Starbucks lovers. 


Normally, the high sugar, high fat, high calorie beverage and menu items offered by Starbucks were reasons to steer clear if you struggle to lower triglycerides, lower cholesterol, or shed extra pounds.  Starbucks is typically not the best place to grab a quick breakfast with a Frappuccinno, while scanning the daily paper. 


Simply selecting a Grande Frappuccino and Cranberry Orange Muffin would start your day with a whopping 850 calories and 30 grams of fat!


In the past Starbucks has not embraced the idea of offering more nutritious items.  They did remove trans fats and started offering nonfat milk this past year, but there is still plenty of room for improvement.


The good news is Starbucks has decided to revamp their breakfast menu to offer six heart friendly breakfast options.  The goal was a menu with fewer calories, more protein, more fiber, and more fruit.


New menu selections include:


Apple bran muffin – 330 calories, 8 grams of fat, 7 grams fiber

Baked berry stella – 280 calories, 9 grams of fat, 6 grams fiber

Power Protein plate with peanut butter – 330 calories, 16 grams fat, 5 grams fiber

Chewy fruit and nut bar – 250 calories, 10 grams fat, 4 grams fiber

Perfect oatmeal – 140 calories, 2.5 grams fat, 4 grams fiber


These new options provide reduced calories and fat grams, while boosting dietary fiber content.  All good moves if you are looking to be heart friendly.


You still need to use your head when choosing a beverage.  Starbucks is not removing its’ high calorie, fat, and sugar beverage options.  One of the best choices is a simple Caffe Americano (15 calories, 0 grams fat). 


So, if you enjoy the Starbucks ambiance, you’ll now be able to enjoy a heart healthy breakfast, too.  Hopefully, the taste of the new menu items lives up to the flavor of their coffee!


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Eating Breakfast Equals Weight Loss

Posted by Lisa Nelson, RD, LN on July 15, 2008

Do you eat breakfast?

Well, a recent study backs up the claim that breakfast is the most important meal of the day.

Two groups of women were compared.  The first group followed a low calorie diet (~1200 calories) that included a balanced protein/carbohydrate intake.  This first group ate 50% of their daily calories in the morning (~600 calories).  The second group followed a low calorie (~1000 calories), low carbohydrate diet and ate ~25% of their calories in the morning.  The first group lost ~40 pounds over 6 months, while the second group lost ~10 pounds (28 pounds first 4 months, followed by 18 pound regain).


Balancing protein and carbohydrates in your breakfast is important.  Here are some examples of quick and easy breakfast meals that include both protein and carbohydrates.


Whole wheat toast with peanut butter

Low fat cottage cheese with canned peaches (light syrup)

Banana with handful of mixed nuts

Whole grain cereal with low fat milk

Apple with hard-boiled egg

Low fat yogurt with granola

What are you going to eat for breakfast?

All the best,
Lisa Nelson, RD, LN
Heart Health and Weight Loss Tips

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