Combat Breakfast Boredom with this Mix and Match Food Guide

April 23, 2015 | Fitnovatives Blog

Everyone can benefit from eating breakfast. From weight loss and muscle repair to  improved mood and focus, a morning meal benefits your body. When you sleep, your metabolism slows down. Rather than go through the day with a sluggish metabolism, jump-start it with breakfast. Information from the National Weight Control Registry, a database of more than 10,000 people, shows that 78 percent of those who successfully maintain weight loss eat breakfast every day. It’s never too late to create a new habit, but it does take some planning and practice.

Studies show that eating breakfast may boost memory, enhance cognitive ability and improve attention span. This not only helps children in school, but adults at work and at tasks of daily living. Stabilized blood sugar levels are likely the reason for these improvements. Because we wake up with low blood glucose due to our fasted state, a meal that contains a balance of carbs, protein, fiber and fat will raise blood glucose to a healthy level and keep it steady for hours.


This handy mix-and-match tool can help you create a well-balanced breakfast and avoid eating the same thing every day. Just pick one item from each column to create a complete meal. If you would like more than one item from a particular column (such as eggs and chicken sausage), go right ahead. Breakfast should be the biggest meal of the day and leave you full and energetic for at least three hours. If you eat breakfast after exercising, you need even more calories for properly refueling your body, in which case it might be a good idea to choose two items from both the protein and grain or produce columns.

Pick one item from each category to make a complete meal:


1 slice sprouted grain bread topped with one-quarter smashed avocado and 1 sunny-side up egg with 1 cup blueberries

1/2 cup oats soaked overnight in a combination of almond milk and Greek yogurt, topped with fresh berries and chia seeds

Veggie omelet with 1 egg and 2 egg whites, cooked with 1/2 cup sautéed onions and mushrooms, and 1/2 cup baby spinach, topped with 1 Tbsp. parmesan cheese, served with half a baked sweet potato

Berry smoothie: 1 cup almond milk + 1 cup berries + 1 cup Greek yogurt + 1 tbs. chia seeds + 2 dashes cinnamon

Cinnamon spice cottage cheese toast: 1 slice sprouted grain bread (toasted), topped with 1/2 Tbsp. almond butter, 1/2 cup cottage cheese, and 1/4 tsp. cinnamon with half a banana, sliced (not

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Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)

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ZoN Aerobic Step

Perform a high-energy, low-impact total body workout to enhance aerobic fitness with the ZoN Aerobic Step. The ZoN Aerobic Step offers a safe, enjoyable way to improve cardiovascular health, muscle tone and overall well-being for any fitness level. The step is suitable for step aerobic activities as well as floor activities, lunges, heel raises and many other exercises.+Fully adjustable from a height of 4-6+Includes 1 piece black and grey top platform plus 2 additional grey support blocks. +Additional adjustment blocks or risers, when not in use, can be stored in a compartment on the underside of the step. +Top of step is textured to provide a non-slip surface. suitable for step aerobic activities as well as floor exercises. +Package includes exercise DVD and instruction guide.
List Price: 34.99

Eukanuba Premium Performance Adult Dog Food

Keep your active dog in the game by serving him or her this dog food that is formulated with high levels of protein and fat to meet your dog’s nutritional needs. The food is loaded with highly digestible carbohydrates to help reduce recovery time after exercise. Help your active pooch remain in top shape by feeding him or her this Eukanuba Premium Performance 30/20 Dog Food. Specially formulated for dogs who engage in athletic activities, the food delivers high levels of protein and fat for lean muscles and sustained energy. The nutrient-rich food helps support a good nose and scenting ability, while L-carnitine burns fat to help maintain a healthy weight. Glucosamine and chondroitin help support healthy joint function. Food Type: Dry Food Food Consistency: Kibble Life Stage: Adultc Small Breed 1+ yrs Health Consideration: Muscle Tone, Dental Care Flavor: Other Primary Ingredient: Chicken Package Weight: 33 lbs Ingredients: Chicken, Chicken By-product Meal (Natural Source of Chondroitin Sulfate and Glucosamine), Corn Meal, Brewer’s Rice, Ground Whole Grain Sorghum, Chicken Fat (Preserved with Mixed Tocopherols, a Source of Vitamin E), Dried Beet Pulp, Chicken Flavor, Fish Meal, Dried Egg Product, Fish Oil (Preserved with Mixed Tocopherols, A Source of Vitamin E), Brewer’s Dried Yeast, Potassium Chloride, Salt, Sodium Hexametaphosphate, Fructooligosaccharides, Choline Chloride, Ferrous Sulfate, Zinc Oxide, Manganese Sulfate, Copper Sulfate, Manganous Oxide, Potassium Iodide, Cobalt Carbonate, Calcium Carbonate, DL-methionine, Ascorbic Acid, Vitamin A Acetate, Calcium Pantothenate, Biotin, Thiamine Mononitrate (Source of Vitamin B1), Vitamin B12 Supplement, Niacin, Riboflavin Supplement (Source of Vitamin B2), Pyridoxine Hydrochloride (Source of Vitamin B6), Inositol, Vitamin D3 Supplement, Folic Acid, Vitamin E Supplement, L-carnitine, Beta Carotene And Rosemary Extract Guaranteed A

Price: $
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