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Calories in Your Typical Breakfast

By Jenny Sugar

Breakfast may be known as the most important meal of the day, but it’s also my favorite. I could eat breakfast foods for every single meal, because there’s always something to satisfy my taste buds whether it’s sweet or savory, warm or refreshing. Since I love fruit, yogurt, oatmeal, eggs, and toast so much, I wouldn’t even dream of skipping out on breakfast, but I know many people who do in order to lose weight. If calories are on your mind, check out the list below to see which breakfast choices are lowest.

  • Omelet:
    Three large eggs (215)
    One ounce of cheddar cheese (114)
    Total: 329 calories
  • Scrambled eggs and bacon breakfast:
    Two large eggs (143)
    Three strips of bacon (138)
    1/2 cup hash browns (207)
    One slice whole wheat toast (100)
    Total: 588 calories
  • Hard boiled egg and fruit:
    One large egg (78)
    Two cups fruit salad (200)
    Total: 278 calories
  • Blueberry pancakes:
    Three blueberry pancakes (253)
    One ounce maple syrup (99)
    Total: 352 calories
  • Yogurt with fruit and granola:
    Six ounces vanilla nonfat Greek yogurt (120)
    One cup blueberries (83)
    1/4 cup granola (172)
    Total: 375 calories

I’m just getting started so keep reading to see the calories in other common breakfast foods.

  • Oatmeal:
    1/2 cup oats (150)
    One small chopped apple (77)
    One teaspoon cinnamon (6)
    One tablespoon honey (64)
    Total: 297 calories
  • Bowl of cereal:
    One cup Kashi GoLean cereal (140)
    One cup skim milk (91)
    One small sliced banana (90)
    Total: 321 calories
  • French toast:
    Two pieces of French toast (298)
    1/4 cup maple syrup (200)
    Total: 498 calories
  • Belgian waffle:
    One waffle: (390)
    1/4 cup maple syrup (200)
    Total: 590 calories
  • Toast with peanut butter:
    One slice of whole wheat bread (100)
    Two tablespoons peanut butter (210)
    Total: 310 calories
  • English muffin with butter and jam:
    One whole wheat English muffin (130)
    One pat unsalted butter (36)
    One tablespoon strawberry jam (40)
    Total: 206 calories
  • Breakfast sandwich:
    One whole wheat English muffin (130)
    One scrambled egg (72)
    One sausage patty (120)
    One slice American cheese (70)
    Total: 392 calories
  • Bagel with cream cheese:
    One plain bagel (206)
    One ounce cream cheese (100):
    Total: 306 calories

What’s your typical breakfast?

Kale, Mushroom and Onion Turkey Burger

I came home today after a long day of work and running errands and I was in the mood for burgers and fries. I happened to be with my roommate at the time, we both came home together and he was craving the same thing, but not necessarily fast food burgers and fries. Then I remembered I had Jenni-O turkey burger patties in the freezer…( huge smile came across my face ) I was making me some turkey burgers for dinner..woohoo


Jenni-O Turkey Burger Patties

1 medium onion (sliced)

1/2 of ripe avocado

2 hands full of kale

1 cup of slices mushrooms

2 whole wheat (small) pita

2 slices of low fat Provolone cheese

1 to 2 tablespoon of EVOO (extra virgin olive oil)

Himalayan salt and black pepper to taste

Serving for 2

This recipe is soo easy to make. It took me less than 20 minutes. I first warmed up the George Foreman Grill on high. While the grill was getting hot, I placed my Wok on high heat on the stove with EVOO to warm up. Once the oil was hot I placed the onions (sliced) to cook and get caramelized. Then I added the sliced mushrooms, after a few mins i added the kale to cook (lowered heat down). I added a pinch of salt and black pepper to taste.

While the kale, mushrooms and onions are cooking I placed the turkey burger patties onto the grill to cook with a lil salt and black pepper on top to taste. I cooked patty on each side for about 3-5 minutes. Once cooked I warmed up the pita bread and stuffed it with the turkey burger, saute kale, onions and mushrooms and placed sliced avocado and cheese on top.



Five (5) Things You Can Start Doing Towards Living a Healthy and Fit Lifestyle…

You’ve thought about it over and over again and not sure where to start or what to do towards being healthier. People tell you stop eating this, don’t drink that, and at times it can be over whelming and before you even truly begin you’ve already given up. Well I’m here to tell you, just begin the process slow and easy, don’t put too much stress on yourself and with just five (5) easy steps you can be well on your way towards living that healthier lifestyle. Remember that this is not a DIET! Because diets don’t work, not in the long run. This is a lifestyle change and that’s the only way to go about it.

Among the many tips I tell my clients, friends and family these seem to be very doable and easy to begin with. Before stating make sure that you are 100% ready to make the change towards living a healthy and fit lifestyle, because this is not something you do for a few weeks or months and expect to go back to your same old habits. Once the mind is set and committed these tips will be a piece of cake.


Most people that I have encounter say to me that they really don’t eat that bad. Then they follow that comment with once in a while ill enjoy a slice of pizza, fast food, Chinese Food, soda etc..Or they’ll say, all I eat is salad and the salad contains all bad things and loaded with dressing (which can be the killer). One thing with keeping a food journal is that its keeps you accountable for what you eat or drink. Most of the time when people keep a food journal they are very shock as to how they eat and some don’t even like writing down what they eat cause at times its a reality check for them. Keeping a food journal helps you track why and when you eat and it also helps you with tracking your food patterns and calories. Be as detailed as possible when keeping a food journal as to what you eat or drink, the times you eat or drink and your emotions before, during and after you eat or drink.


A lot of people don’t drink enough or don’t drink water at all. Some say is has no taste or why can’t I just drink juice. Drinking water is extremely important. Water makes up about two thirds (2/3) of the weight of the human body and we can survive days or even weeks on just water alone. Water helps keeps your muscle and skin tone and helps with weight loss and transports nutrients to your cells. Water also helps with regulating body temperature, and eliminating waste from your body. Its also important in lubricating your joints to help with movement. Many health professionals recommended drinking at least 8-12 8oz glasses of water daily. So drink up! You can add lemon slices, and fresh fruit like strawberries etc to you water for flavor.


Whole wheat, whole grains high fiber foods are very important for your body’s daily energy. It is needed to perform daily activities, it provides you with sustained energy when exercising, prevents muscle loss, reduce cholesterol, helps in the digestion process and also helps with weight loss. I always say that whole grains high fiber food for the body is like gas is for a car. You need it to function proper daily and get you through the day. Whole grains are natural sources of vitamins of A, E, and B6 plus zinc, iron etc…Plus it keeps you fuller for longer periods of time and have more flavor than white prod. Make sure that when purchasing whole wheat, whole grains high fiber foods that is says “WHOLE” in front of the name.


Fruits and Vegetables are very important for the body. They are loaded with vitamins A, C and E and minerals like potassium, folic acid and are high in fiber. They have many nutritional value and helps with lowering cholesterol, reducing your risk of strokes, Type 2 diabetes, kidney stones, bone loss and even certain type of cancers, even with reducing your risk of cardio vascular diseases etc…Have at least a piece of fruit and or vegetables with each meal daily. If that’s not enough reason for you to eat your fruits and veg daily then I don’t know what will.


We have to get up and start moving our bodies. No matter what you decide to do, just make sure and move your body and sweat for a minimum of 30 minutes a day everyday if possible. There is 24 hours in a day so 30  mins daily is very doable. Do whatever you love that make you build up some heat and sweat. You can do yoga, pilates, weights, power walking, running, hiking, bike riding, even if you just put some music on and start dancing and jumping around…the point is to get up and just MOVE! There are many benefits to exercising. It helps with not only weight loos, weight control, strong bones and muscles strength and lowering HBP (high blood pressure). Its also beneficial for lowering your risk of cardio vascular diseases, certain cancers, mental health and mood and it also helps you deal with stress and your chances of living a long life increases. A win, win all around. So get up and get moving!

Love Your Body

Live a Healthy Life…

Chicken Pot Stickers


24 frozen pot stickers (chicken, or pork or vegetables)

1 tbsp sesame oil or peanut oil

4 oz of mushroom (sliced)

2 cups of snow peas or sugar snap peas (removed tough ends)

1 tbsp low sodium soy sauce

1 tbsp rice wine vinegar

Sriracha to taste

sesame seeds and chopped scallions (optional)

Bring a large pot of water to a boil and add pot stickers to cook for a few minutes. Just a little over 5 mins less than 10 minutes. Drain. In a steamer steam the snap peas or snow peas for a few minutes (don’t want it to cook soft)..you still want there to be a crunch. Steam for about 5 minutes. Remove and set aside when done.

Heat the sesame oil in a large non stick skillet or saute pan or wok over medium heat. Add the mushrooms and cook for about 3 minutes each side until lightly brown. Add the cooked pot stickers to the pan, spreading them out making sure that they get lightly brown on each side. Cooking for about 3 minutes or so on each side. Add the peas and toss around.

Remove from heat and stir in soy sauce, rice wine vinegar and sriracha. This dish is a serving size for four people. Top with sesame seeds and scallions (chopped).

This meal can be eating alone (the way I ate it) or you can serve with pasta if wanted or with a spinach salad


Whole Wheat French Toast with Vanilla Bourbon&Caramelized Banana

This recipe came out sooooo delicious that I had to share with you. It’s healthier and a delicious way to make french toast without all the calories and fat! Did you know that normally diners french toast can be as much as 1400 plus calories and over 2000 mg of sodium and 70 g of fat!! Thats crazy…. This recipe saves you over 1000 calories. Wooho…Hope you all give it a try.


2 tbsp unsalted butter

1/4 cup bourbon (divided)

1/4 cup brown sugar or Agave

1/4 cup crushed walnuts

2 ripe yet firm bananas (sliced)

1 cup 2% milk or almond milk

3 eggs

1 tsp ground cinnamon

1 tbsp vanilla extract

8 sliced of whole wheat bread

pinch of dry cranberries for garnish

Heat the butter in a medium size non stick pan over medium heat. Add 2 tbsp of bourbon, add all the brown sugar (stir until melted) or agave. Cook for a few minutes until it begins to bubble in pot. Then add the walnuts which you cook for about 2 minutes before adding the bananas. Heat through and then stir in 1/4 cup of milk. Low down heat and keep warm on the side.

In a bowl whisk together the remaining 3/4 cup of milk, eggs, cinnamon, vanilla and the rest of the bourbon (2 tbsp). Heat a large non stick skillet/fry pan over medium heat. When hot spry non stick light cooking spray. Take 2 slices of bread at a time and dip/soak into bourbon egg mixture. Let soak for about 30 seconds on each side before adding to skillet/fry pan. Cook until golden brown on one side, flip over and cook on the other side for about 3 minutes until golden brown as well.

Once cooked serve with warm banana walnut mixture as topping..and add dry cranberries as garnish


The Importance of Carbohydrates

It’s crazy to me when some people try to loose weight and one of the first things that they cut out from their eating regime is carbohydrates. Why?!? Carbs for your body is like gas for your car! How are you going to function properly without it?
The answer is you can’t! Yes yes yes I know you can loose weight fast and drop alot of lbs when you cut out carbs from your diet. And thats what people are mostly thinking about. But it’s short term weight loss, it’s not long term weight loss. Plus most of the weight or more is gained back as soon as you start incorporating carbs back into your food regime. Overall the goal should be long term weight loss.

Carbohydrates is very important for your body’s daily energy. It is needed to perform daily activities, it provides you with sustained energy when exercising, prevents muscle loss, helps in the digestion process and also helps with weight loss. The thing is that not all carbohydrates are created equal and healthy for you.

Carbohydrates are different forms of sugar that is converted to glucose which provide energy to your body cells. Each cell in your body needs a certain amount of carbs to provide you with the energy needed. But if you over eat carbs and also eat the wrong carbs the excess glucose will then be converted to glycogen and store for use or it is stored as fat, and you don’t want that to happen. As always balance and portion control is extremely important.

Carbohydrates are mainly classified/broken into two groups, simple carbohydrates and complex carbohydrates. The best carbohydrates to eat are complex carbs which are a good source of essential micronutrients such as vitamins and minerals. Some examples of complex carbohydrates are beans, peas, sweet potatoes, whole grains high fiber foods, vegetables, brown rice, oats etc.

These foods help with lowering your risk of heart disease, Type 2 diabetes, certain types of cancers and also help with lowering cholesterol levels etc.
So don’t be scared if eating carbs. Make smart and healthy choices and use portion control even when eating healthy carbs.