Skip to main content


As I sit here drinking my cofee, I thought I'd post a new article I wrote.
Before you rush out the door and think about what to have for breakfast, enjoy the following article which is found on (train section).
*And fella's, you can read this article and have the same meals :)

Breakfast for EVERY Woman
By Marni Rakes, M.S., CISSN

Feeling rushed in the morning? Do you find it hard to wake up early for a morning workout, get your kids out the door on time and squeeze in a filling, nutritious meal after hitting the snooze button one too many times? While breakfast might be the last thing on your mind as you dash out the door, it is important that a morning meal has a place in your routine.

For many individuals, consuming large late-night dinners, or many calorie-rich evening snacks, reduces the urge to eat upon waking. Likewise, eating dinner within an hour or two before bedtime may cause poor absorption of food and a restless night of sleeping. Avoid waking up to a full stomach by giving yourself at least three hours to digest a 400-500 calorie dinner (rich in lean protein, a little fat and complex carbohydrates) before going to bed. A small protein snack of around 50-150 calories is optional about an hour prior to bed, but avoid over-indulging in sweets, which tend to be high in empty calories and sugars.

As for the majority of active women, an early morning workout is how you like to start the day. Working out on an empty stomach is recommended for workouts lasting around an hour (or less), but neglecting to refuel post-workout is an unhealthy start to the day. The body has enough stored glycogen (digested carbohydrates) in the muscles to help you finish a 60-minute moderately intense workout first thing in the morning so long as the daily diet is balanced with several small protein and carbohydrate snacks (150-200 calories) and three portion-controlled meals (400-500 calories) every day.

In order to have plenty of energy for your morning workout, eating late at night is not an option. Workouts become compromised when undigested food is sitting in the stomach or you wake up bloated due to a late-night meal. Furthermore, eating too many simple carbohydrates in the evening increases the chance for unstable blood sugar levels, poor storage of muscle glycogen (potential fuel) and the probability that excess calories will be stored as fat.

Breakfast is the first chance to refuel liver and muscle glycogen after an overnight fast. Eating breakfast will not only help you recover quickly after a morning workout, but your mind and body will also feel energized all day. People who skip breakfast tend to be moody, irritable and tired and have a tendency to snack excessively, feel famished at lunchtime and experience uncontrollable cravings throughout the day.

The morning meal must be practical and easy. You must anticipate the morning meal and know exactly what you will eat before starting your day. Your morning meal should be nutritious, filling and high in complex carbohydrates. Adding fiber, protein and fat to your calorie-controlled 350-500 calorie morning meal will also keep you full throughout the morning. Picking up your breakfast at a fast-food restaurant can be avoided by having ready-to-prepare items on-hand at your work or at your home. Breakfast does not have to take 30-minutes to prepare, but trying to save time with frozen meals and processed bars are not healthy food choices for your first meal of the day.Try some of the following food items to ensure that you never have to skip breakfast again!

The Busy Mom - PB&J Wrap
*For mom, kids and the hubby too!
1 whole-wheat wrap (Check low-carb wraps to save calories. Prioritize fiber, protein and calories when finding the best wrap)
1 tbsp. natural or organic peanut butter
1 ½ tbsp. strawberry low-sugar or sugar-free jelly
1 tbsp. raisins
2 tbsp. slivered almonds or 1/4 cup granola (or dry cereal)

Heat wrap for 10 seconds in microwave. This will help peanut butter spread easily. Spread peanut butter and jelly on wrap covering the entire inside of the wrap.
Sprinkle raisins, almonds and/or granola (or cereal) on wrap.
Roll up wrap and you are ready to go.
*Optional: Eat with apple slices (1/2 apple, sliced).

The Active Woman – Vanilla Strawberry Smoothie (w/ chocolate!!)
*Within 30-minutes post-workout
½ cup light Silk vanilla milk
½ cup water
1/3 cup sliced strawberries (best if frozen)
4 ounces strawberry lit n’ fit yogurt
4-5 ice cubes
1 scoop vanilla whey protein powder (1 serving protein should have 90-120 calories and at least 18g protein)
1 tbsp. Sugar-free syrup or 1 oz. dark chocolate bar

Blend first 5 ingredients until smooth. May need to add more water.
Add protein powder and blend until smooth. May need to add more water.
Poor into a tall cup. Drizzle 1 tbsp. sugar-free chocolate syrup on top or chop 1 ounce of dark chocolate and sprinkle on top :-)
*Optional: Eat orange slices or berries w/ smoothie (about ½ orange or ½ cup berries).

The Woman Trying To Lose Weight - Quick, Simple And Yummy Waffles With Eggs
2 frozen whole-wheat waffles
2 tbsp. fat-free strawberry cream cheese
Sugar-free syrup
1/8 cup chopped walnuts
4 eggs
¼ cup skim milk
Spray butter

Toast waffles. While waffles are toasting, spray a large microwave safe bowl w/ 4 squirts of spray butter to cover inside of bowl.
Crack 3 egg whites and 1 whole egg in bowl and add milk. Scramble eggs until they are mixed well.
Microwave eggs for 60-90 seconds (eggs may pop if left in microwave too long). Stir eggs and microwave again for 60-90 sec. until soft.
Eggs should be properly cooked, but soft enough to separate with a fork. Spoon out eggs onto a plate and “scramble” eggs with the bottom of a fork until eggs look scrambled.
Place the two waffles on the plate and spread w/ fat-free strawberry cream cheese (1 tbsp. per waffle). Sprinkle chopped walnuts on waffles and drizzle with sugar-free syrup.
Heat plate in microwave for 30-45 sec. until warm. Enjoy!
*Optional: Spoon 2 -4 ounces of strawberry or vanilla Lit n’ Fit yogurt on waffles.

The Office Woman – Nutty Oatmeal With Fruit
1/3 cup instant oatmeal
2 tbsp. raisins
1/4 cup skim/soy milk
1/4 cup mixed nuts (peanuts, almonds, walnuts, pistachios, walnuts – best if all chopped)
1/8 scoop protein powder (90-120 calories per serving, at least 18g protein)

Combine oatmeal, milk and fixings (nuts, cinnamon, raisins) in a large microwave safe bowl. You may need to add more water depending on your preference for the consistency of the oatmeal.
Cook for 90 sec - 2:30. Stir at 90 seconds and keep reheating.
Add protein powder when oatmeal is finally cooked to your liking.
While oatmeal is cooking, cut up fruit and eat 3/4 cup fruit with oatmeal.
Save the extra fruit for a mid morning snack w/ yogurt.

*If your office does not have a microwave, use hot water from a coffee machine.
*To save time, prepare all fixings for oatmeal (except protein powder) the night before work and place in the refrigerator in a zip-lock bag. When at work, oatmeal will be ready for the microwave. Don’t forget a Tupperware microwave safe bowl, spoon and knife for cutting fruit!
*Water is always an option when you don’t have skim/soy milk.