THE FIRST MEAL OF THE DAY

 “Don’t ever skip breakfast, it’s the most important meal of the day!” Has this always 

been true, or is it just something Grandma would say to get you to eat the breakfast 

she cooked?

• The First Meal Of The Day (all you need to know)

As it turns out, Grandma was right – and guess what else is true? Eating a good 

breakfast kickstarts your metabolism and helps you lose weight! Researchers 

have found that by skipping breakfast you are often hungrier throughout the day, 

increasing the likelihood that once we do eat we are more likely to consume 

larger portions, often with low nutritional value. This tendency results in a surge 

in blood sugar, which can lead to high blood pressure, diabetes, and even the risk 

of heart attack. There is also a direct correlation between skipping breakfast and 

obesity, as those who skip tend to have a higher body fat than their breakfast eating 

counterparts.

We have known for a long time that our food is our fuel, meaning that it is 

important to consume the proper nutrition to fuel our bodies with the energy 

necessary to perform day to day tasks. Starting the day off right by giving our body 

the food containing necessary vitamins and nutrients that we need for the long day 

ahead is crucial for maintaining good health. Take a look at these excellent choices 

for breakfast that are high in protein and fiber, with a lower fat content.

• LOW CARB BREAKFAST: CHEDDAR EGG WHITE OMELETTE

Ingredients:

• 1 oz Cheese: Cheddar, Low Fat

• 1 large [2 oz with shell] (1.8 oz) Eggs: Whole, raw, fresh 

• 3 large (1.2 oz) Eggs: Chicken Egg, egg white, raw, fresh

Instructions:

• Scramble up three egg whites and one whole egg with a dash of skim milk

• Pour into a skillet on medium heat. 

• Cook one side and push the edges gently to allow the excess uncooked whites 

to cook around the edges until most of the whites are nearly cooked.

• Flip the omelet. Let sit in pan for 10-15 seconds, then sprinkle a small portion 

of cheddar on top.

• Fold the omelet in half over the cheese and place on plate.

• LOW CARB BREAKFAST: CHICKEN SCRAMBLE

Ingredients:

1. • 4 large (1.2 oz) Eggs: Chicken Egg, egg white, raw
2. • 2 oz Chicken: Broilers or Fryers, Breast, roasted, meat only without skin
3. • 1 oz Cheese: Parmesan, grated
4. • 1 serving (0.5 oz) JennieO Turkey
5. • Meat: Turkey Bacon, fully cooked
6. Instructions:
7. • Coat a nonstick skillet with cooking spray and place over medium heat. 
8. • Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until 
9. halfway set.
10. • Add the diced chicken and cook through. 
11. • Add salt and pepper to taste, and parmesan cheese.
12. • Garnish with 1/2 tablespoon fresh basil.
13. • Serve with 2 slices of turkey bacon.

• COMBATING THE MUNCHIES

That frustrating feeling we all experience from time to time, often around mid-

afternoon when our cortisol drops and our energy starts to slump, is known simply 

as “the munchies.” For many of us, craving food throughout the day is an ongoing 

irritant, and can become especially tempting around this time of day. Before you 

get up from your desk and roam over to the snack machine in your break room 

perusing the shelves for candy bars and potato chips waiting to be purchased, 

consider this: You need to control your cravings before they control you. Every time 

we give into these temptations, we are in the process of forming a habit.

So put the quarters back in your pocket and return to your desk -- we all need food 

to fuel our bodies, but we need to do it with the right foods. 

According to a study performed by Interactive Psychiatry, cravings do not exist in a 

vacuum, they are often a result of a neurotransmitter imbalance. There are reasons 

we crave certain foods. For example, if you are craving foods like breads or chips, 

you could be experiencing a dopamine imbalance. Low dopamine can result in 

increased food cravings as they affect our emotional responses and can cause 

addictive tendencies. 

These neurotransmitter imbalances can be created or exacerbated by unhealthy 

eating habits, so by following the guidelines given here at Tampa Rejuvenation, we 

can alleviate diet as a source of imbalance. We have come up with some healthy 

snacks to keep handy at your desk, they won’t play into your addiction center and 

will help you make better choices when the “The Munchies” hit!

Take a look at this fun option!

• KALE CHIPS

Ingredients:

1. • 1 head Dinosaur Kale
2. • Non-stick cooking spray (Spectrum Canola Oil Spray works)
3. • Sea salt
4. Instructions:
5. • Preheat oven to 350F. 
6. • Wash Kale leaves, remove leaves from center rib or stem. You should be left 
7. with a pile of leaves and another pile of stems. 
8. • Tear the Kale leaves up in pieces. They shrink just a bit, so don’t go too small. 
9. • Place Kale chip pieces in a bowl and lightly coat with non-stick cooking spray. 
10. Toss to coat and spray again if needed.
11. • Lay Kale chips onto a non-stick baking sheet (or baking sheet covered in tin 
12. foil) in one layer, very slightly overlapping. 
13. • Sprinkle with sea salt or kosher salt.
14. • Bake until the edges are brown but are not burnt, 10 to 15 minutes.

Note: If you make smoothies, throw these stems in a freezer bag and save them for smoothies.

They are a great addition and mild in taste.