Today’s ‘Freebie” is the recently released, Eat Right When Time is Tight:150 Slim-Down Strategies and No-Cook Food Fixes, (NorLightsPress, 2010) by Patricia Bannan, MS, RD, one of our favorite dietitians who lives in Los Angeles. Two readers today will receive a signed copy of Bannan’s new book.
Eat Right When Time is Tight is not a diet book—but you will lose weight if you follow the 10 Master Strategies, no matter how squeezed you are for time.
Since lack of time is one of the major reasons people don’t make healthier choices, the pages in this book are packed with hundreds of quick tips, tricks and no-cook solutions that will improve your diet and actually save you time!
Master Strategy #3: Munch Every Morn
This ground rule tells us to eat something containing fiber and protein within 2 hours of waking up. The benefits of an a.m. meal are extensive. Research shows it helps to minimize junk-food cravings, enhances the use of our grey matter (or mental ability), boosts immunity and helps beat bitchiness. If that’s not enough, the morning meal also helps you slim-down and maintain a healthier weight.
No one has gotten fat from eating a healthy breakfast…but many have become thin. Research shows that some 78% of successful dieters almost always eat breakfast compared to just 4% who rarely eat it. “Front-loading” your calories is one of the easiest ways to lose weight, and all of us can do it.
Patricia Bannan, MS, RD
Below are some of Bannan’s quick-fix breakfasts to give your healthy diet its best chance for success every day.
- Oatmeal yum. Top 1 cup of plain oatmeal with 2 tablespoons each of chopped nuts and dried fruit, a pinch of cinnamon, and a drizzle of honey.
- “Egg-lish” muffin crostini & cheese. Put 1 poached egg, 1 slice of lean ham, and 1 thin (1/2 ounce) slice of Swiss cheese on a ½ toasted whole-wheat English muffin.
- B&B bruschetta. Top 1 slice of whole-wheat toast with 1 tablespoon of all-natural nut butter, 1/2 sliced banana, and a drizzle of honey.
- Cereal & fruit. Pour 1 cup of skim milk (or calcium-fortified soy milk) over 1 cup of high-fiber, whole-grain cereal and serve with 1/2 pink or red grapefruit on the side.
- Waffle wise. Toast 2 low-fat whole-grain frozen waffles with 1/2 cup fresh (or thawed, unsweetened frozen) berries and 1 tablespoon of maple syrup.
- “Egg-lish” muffin & greens. Stuff 1 whole-wheat English muffin with 1 cooked egg, 1 slice of cooked Canadian bacon, watercress or baby spinach, and a squirt of lemon.
- Cheese toast. Top a slice of whole-wheat toast with 1 slice of part-skim mozzarella cheese with a few fresh basil leaves; serve with 1 cup low-sodium 100 percent vegetable juice (add a few drops of hot sauce for eye-opening pizzazz).
- Berry smoothie. Blend 1 cup of low-fat Greek yogurt, 1/2 cup berries, 1/2 cup of 100 percent apple juice, and 1/2 cup of crushed ice until smooth.
- Greek yogurt & jam. Mix 1/2 cup of low-fat Greek yogurt with 1 tablespoon of 100 percent fruit spread or jam of your choice.
- Energy pita. Top 1/2 whole-grain pita with Neufchatel (light cream) cheese, 2 tablespoons of chopped nuts and 2 tablespoons of dried fruit.
For more of Bannan’s tips and tricks, follow her on Twitter @NutritionGoGo or online at www.patriciabannan.com.
To Win Eat Right When Time is Tight: Two AFH.com readers will win a signed copy of the book. To enter to win, please provide a comment about why you are so time-pressed and how crazy busy you are. We’ll award two AFH.com readers who send the best comments.
To qualify, you must be a “Friend” of AFH on Facebook and sign up for our free newsletter. All terms and conditions apply.