Breakfast is my favorite meal of the day. I use to be one of those who didn’t care for breakfast. 90% of the time I would skip it. Not anymore!!!!!  If I don’t have breakfast I am not a fun person to be around!!!!  It gives me energy but most of all it kick-starts my day in the best of ways!!!  Here is a great idea for breakfast…….

Broccoli and Cheddar Scramble

1 whole egg, 2 egg whites, 1/2 cup steamed broccoli florets, 1 oz. low fat cheddar cheese (grated), 1 slice whole wheat bread toasted, 1/2 cup sliced strawberries

Whisk together egg and egg whites, then scramble them in a nonstick skillet. Add broccoli and cheese. Serve with toast and strawberries.

If you are in a hurry in the morning all of this can be made the evening before and then heated in the microwave. If you are like me my mornings with my children can be crazy. It just takes a little preparation. If you don’t want to heat in the microwave then prepare all your ingredients the night before and have them ready to put in the skillet. Enjoy!!!!!

Nutrition: Calories 270, Protein 25 grams, Carbohydrate 25 grams, Fat 8 grams

Last week I talked about the importance of staying hydrated especially in the heat of summer. I also gave you signs of dehydration. The following are tips to help you stay hydrated this summer. 

1. Keep a bottle of water with you all the time. (If you have a hard time with water you can infuse fruit like raspberries, lemon, lime, etc)
2. When exercising drink water before, during, and after.
3. Begin and end your day with a glass of water.
4. If you feel hungry drink a glass of water…..you may not really be hungry but needing water.
5. If you have trouble remembering to drink water set a timer or schedule for drinking water.
6. When you go out to eat drink water.

Hope these tips help you to stay safe and hydrated this summer!!!!

Summer time is a great time to be out doors. We spend time outside playing, working out, going to the lake or beach, hanging out by the pool and even working in the yard. If you are not careful it is very easy to get dehydrated.  During the day we lose water in many different ways. We lose water just by breathing. We also lose water when we go to the restroom and when we sweat. We lose water even faster when it’s hot or when we exercise. 

Here are signs you are dehydrated:
Little or no urine.
Urine that is darker than usual or cloudy.
Dry mouth.
Sleepiness or fatigue.
Extreme thirst.
Headache.
Confusion.
Dizziness or light headed.
No tears when crying.

If you have these symptoms you may be dehydrated so grab a glass of good ol’ water!!! Tomorrow I will post ways to prevent dehydration. Check back but in the mean time be drinking plenty of water!!!!!

Summer is a great time not only for fun but for staying fit as well. One danger of fun in the sun is becoming dehydrated. How do you keep from becoming dehydrated?  Glad you asked. WATER, WATER, WATER!!!!!  The basic guideline for how much water to drink is 6/8 ounce glasses of water. While that is a good starting point, a better amount to go by is half your body weight in ounces. Someone weighing 120 lbs should drink a minimum of 60 ounces of water. If you are going to be outside or exercising you should drink even more. Tomorrow I will post signs of dehydration so check back tomorrow!!!  In the mean time drink plenty of water!!!!