Nine High-Energy Ways to Start the Day

Following on yesterday’s post, Breakfast being the most important meal of the day, here are suggestions to start your day with a bang!!


Morning madness can make you feel like food is a time-luxury you can't afford. But research shows that breakfast eaters are slimmer and healthier than their coffee-only counterparts. One reason:
People who start out empty are more likely to overeat later. Need something to eat almost anywhere? No problem. Fuel up with these 9 breakfasts -- they've got lots of fiber to control cravings, protein to trim appetite, and a dab of healthy fat to keep you full for hours.


Brown Bag
What to take along for the car, bus, or train: A stick of string cheese, a slice of whole-wheat bread, and a cup of seedless red grapes.
212 calories, 10 g protein, 28 g carbohydrate, 7 g fat, 17 g sugar, 3 g fiber


Blender Bliss
Throw everything here into the blender and whip up a delicious smoothie: one small banana, 1/2 cup frozen blueberries, 1 cup nonfat plain yogurt, 1/2 tablespoon honey, 1/2 tablespoon flaxseed oil.
357 calories, 15 g protein, 71 g carbohydrate, 7 g fat, 47 g sugar, 5 g fiber


Grab and Go
On even the craziest mornings, there's still time to prime your body with this fast-and-healthy food: a pear or apple, a handful of almonds, and seven low-fat Triscuits.
392 calories, 10 g protein, 54 g carbohydrate, 18 g fat, 18 g sugar, 12 g fiber


Desktop Parfait
Not ready to eat first thing? Take something for later. At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup Grape Nuts cereal in a baggie and sprinkle on top when you get to work.
253 calories, 10 g protein, 53 g carbohydrate, 1.5 g fat, 28 g sugar, 7 g fiber


Morning Mini Meeting
Even if your meeting's casual enough to eat while you work, think quiet food: half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk.
349 calories, 17 g protein, 50 g carbohydrate, 9 g fat, 28 g sugar, 6 g fiber


Before or After Workout
This simple homemade trail mix will get you going: 1 cup Cheerios, seven walnut halves, 2 tablespoons raisins, and a sliced medium apple.
317 calories, 5 g protein, 55 g carbohydrate, 11 g fat, 23 g sugar, 8 g fiber


Convenience Stop
Even mini-marts have some healthy options. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal.
316 calories, 11 g protein, 54 g carbohydrate, 2 g fat, 25 g sugar, 5 g fiber


The Drive-Through Dash
Not a first choice, but better than nada. At Dunkin' Donuts, get half of a wheat bagel (they're huge), a small OJ, and a half pint of 1% milk.
343 calories, 18 g protein, 70 g carbohydrate, 5 g fat, 24 g sugar, 2 g fiber


Slow Sundays
At last, there's time to savor the day -- and the meal. Start with half a grapefruit. Scramble a large egg with some sauteed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax.
355 calories, 19 g protein, 39 g carbohydrate, 12 g fat, 12 g sugars, 6 g fiber



WHAT’S FOR DINNER?!

Sauteed Mahimahi with Cucumber Mint Yogurt Sauce

A cool cucumber, mint and yogurt sauce provides nice contrast to seared mahimahi, and gives an additional crunch thanks to the cucumber's firm texture. To tie the meal together, prepare a light salad of romaine, cucumbers and snow peas.

Prep Time:

25 mins

Total Time:

25 mins

Serves 4

INGREDIENTS

• 2 cucumbers (each about 9-inches long)
• 1 garlic clove
• 1 cup thick plain yogurt (preferably Greek-style)
• 2/3 cup finely chopped fresh mint leaves
• 2 tsp lime juice
• 1 1/2 tsp finely chopped jalapeno
• 1 1/2 lbs mahimahi fillet (about 3/4-inch thick) or swordfish steak, cut into 4 portions
• 1 1/2 Tbsp vegetable oil

 

Directions

Peel cucumbers, then halve lengthwise and discard seeds. 

Grate cucumbers using large holes of a 4-sided grater. 

Mince and mash garlic with 1/4 tsp salt, then stir together with cucumber, yogurt, mint, lime juice, and jalapeno.

Pat fish dry, then lightly season with salt. 

Heat oil in a 12-inch nonstick skillet over moderately high heat until it shimmers, then saute fish, flesh sides down, until golden, 4 to 5 minutes. 

Turn fish, then reduce heat to moderate and cook until just cooked through, about 4 minutes. 

Serve fish topped with sauce.

about this recipe

This sauce gives a cool creamy contrast to the seared mahimahi with added crunch from the cucumber and a spicy bite from the jalapeno. Use any leftover sauce as a dip.