Fun, Healthy, Breakfast Ideas
For Men and Women
.. our genetic make-up plays a major role in gaining excess weight. It determines our “susceptibility” or “risk” to becoming overweight or obese. Our personalized attitudes also influence our behavior regarding what we eat and how much we engage in physical activities in our daily lives.
Eating disorders and other medical conditions also influence our body weight. If you have a medical condition or an eating disorder, it is possible that your condition can be treated with just medication. So it is equally important to consult a doctor to make sure that surgery is the right solution for you.
Our talented staff offers a variety of different classes for people that are looking for weight loss alternatives. We have well informed patient advocates that will help guide you on your nutrition journey. Ensuring that you are eating the right portions and the right food!
First of all, Breakfast.
Breakfast is a perfect time to get the best nutrients in for the day. These fast, heart-happy meals will make you WANT to get up in the morning.
Blueberry Yogurt Bowl
Greek yogurt is all protein. This helps satiate and stave off hunger for the majority of the morning until lunch.
Nutrients called polyphenols in blueberries can help widen your blood vessels, aiding in blood pressure. Garnish with walnuts for heart-healthy omega-3 fats.
HOW: Blend together 3/4 cup plain, low-fat Greek yogurt with 1/2 cup blueberries, 1/2 teaspoon vanilla extract, and 1/4 teaspoon cinnamon. Place in serving bowl and top with 1/3 cup low-sugar granola and 2 tablespoons chopped walnuts. Serves one.
Salmon Avocado Bites
Salmon is an awesome source of omega-3 fatty acids, which are great for your heart! Top it with creamy avocado — the unsaturated fat will shave off some cholesterol numbers. Use rye bread, it’s great for your bod, too. The high-fiber whole grain helps you feel full, which could put a halt on you trying to eat more during the day.
HOW: Mash 1/2 small avocado with 1 tablespoon lemon juice. Spread avocado on 4 rye crisps, and top with an equal amount of 2 ounces smoked salmon. Serves one.
Choose whole-grain waffles over the white-flour version. Adding peanut butter is healthy protein boost that will keep you full and satisfied until your next meal.
Peanut Butter = protein, good fats, and a great source of fiber, so your breakfast can help improve blood cholesterol. (Look for PB with no added sugar, salt, or hydrogenated fats) Add strawberries (rich in vitamin C), which can help keep your blood pressure in check, or blueberries (as aforementioned) if you have like… a texture thing. (We get it.)
HOW: Toast 1 whole-grain frozen waffle, and top with 1 tablespoon natural peanut butter and 1 cup sliced strawberries (or blueberries!).
Banana Spinach Smoothie
Spinach is not only low in calories, but is a good source of vitamin C, vitamin A, and minerals, especially iron. Bananas, of course, a great source of potassium, help aide in weight loss, but again are low in calories and have no fat, no sodium, and no cholesterol. They contain vitamin C, potassium, fiber, and vitamin B6.
- Half a large or 1 small very ripe banana
- 1 C milk (or dairy substitute)
- Fresh baby spinach (Pack in as much as you want! I use 2 huge handfuls)
Cantaloupe is full of beta-carotene, a nutrient that helps lower LDL “bad” cholesterol levels and inflammation.
HOW: Cut a cantaloupe in half. Slice about 1/2 inch off each bottom so that they sit flat, and then scoop out the seeds.
In a bowl, stir together 1 cup plain, low-fat yogurt and 2 teaspoons vanilla extract. Stuff the yogurt into the cantaloupe half, and top each with a tablespoon unsalted, shelled pistachios. Serves two!
We offer a free bariatric surgery seminar presented by John Ganser MD, FACS. Please register to learn more about:
- Western Surgical's Bariatric Surgery Division - Western Bariactric Institute
- The Obesity Epidemic
- Weight Loss Surgery Options