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Nutritious & Delicious Breakfast Choices

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By Christine Ardigo MSRD

Start your Morning off with a Healthy Breakfast!

Good Morning!  Checking your emails before breakfast? Good, because today you’ll find some great breakfast examples and also see how amazing eggs really are.                                                                          

Eggs received a bad rap because their cholesterol content was high. But (and this is one of my biggest pet peeves) I see people in the cafeteria every morning ordering egg Whites on a processed white roll, with sausage, cheese and bacon. How is that healthy? How is that helping cholesterol levels? Eggs are natural and packed with so many nutrients. Very few foods have such a wonderful diverse nutrient make-up. Eggs are only 80 calories each and low in fat: only 5gms of fat per serving.

Benefits of Egg Yolks

As for their benefits, Egg YOLKS:

  1. Are a great source of Vitamin D which we are all deficient in.
  2. Choline, found only in the yolk, helps combat cancer, especially Breast cancer, and also is very important for your brain & nervous system.
  3. Yolks contain 2 antioxidants called Lutein & Zeaxanthin which are great for helping our eyes, preventing muscular degeneration and cataracts.
  4. High in Sulphur, they help your hair and nails grow longer, faster, stronger. (When I started eating 2 whole eggs every morning, my nails and hair did grow quite fast).


The most important thing I want to say is they will not raise your cholesterol levels! Studies have shown that they actually prevent blood clots, stroke, and heart attacks. It is the processed carbs that clog up your arteries, not a wholesome nutritious egg. I cannot believe people would rather eat donuts, pastries and gourmet coffees for breakfast then a natural egg.


The protein in eggs satisfies you more, letting you go longer without feeling hungry. They compared people that ate 2 eggs every morning with ones that ate a bagel and the ones consuming the eggs felt more satisfied and they lasted longer without searching for their next meal. One measly egg only provides 80 calories. How is that affecting your diet and cholesterol when you still have another 1500-2000 calories more to eat for the day? The fat in the egg tastes delicious and satisfies your hunger.

Years ago, I went from eating egg whites, to 1 whole egg a day, to 2 whole eggs every morning, five days a week, and I just had my cholesterol checked again and its still 150. Why would you pass up an egg yolk, and instead pile egg whites on a processed no-nutrient white roll, with high-in-nitrates fatty bacon and sausage, and then add high-fat processed cheese? You won’t eat the fat in an egg yolk but that fat in the cheese, bacon and sausage, (all processed) is okay for your heart?

This is what I have eaten every morning for breakfast for years: 2 eggs over well-done, 1 slice of turkey, peppers onions tomato. (no peppers available this day 🙁 ) Seems like a lot?

photo (4)

It’s only 235 calories for all that. But highly nutrient dense, 1 veggie serving, a lot of protein, and some fat to satisfy you. Doesn’t that sound better than eating a buttered roll or a donut for breakfast and then being so famished by lunch that you grab a bacon cheeseburger with french fries, sabotaging your dieting efforts?

Have eggs my friends!

lynn Courtesy of Live Well With Lynn

In addition to the great benefits of eggs, there are many other High in Protein and High in Fiber options to start your day. Check out my latest guest post on Healthy Breakfasts here.

Also, here is a great chart to keep you full and satisfied all week long: Enjoy!


P.S. My favorite Protein shake reminds me of the tropics: Coconut Milk, Mangoes, Pineapple and Vanilla Whey Protein Powder!

What’s your favorite Healthy Breakfast? Let me know.

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to SurviveEvery Five Years & The Bridges Before Us

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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10 Thoughts on “Nutritious & Delicious Breakfast Choices

  1. I love this yes to eggs!
    I’ve been having 6 oz skim milk with chocolate whey and 1 tbsp of natural PB with ice for breakfast when I don;t have time for much else and it’s delish have to try that tropical smoothie recipe you listed on the bottom.!

  2. great post! I like the pictures.
    will comment back –
    The colored eggs look so fun!

  3. Great post! Got lots of ideas I’d like to do with my daughter. Love the site as well!

  4. Eggs are my favorite! I’m glad to hear that they are good for you! I love to make mini frittatas in muffin tins with eggs, spices, and whatever veggies and/or breakfast meats I have laying around. #sitsblogging

  5. Breakfast is my absolute favorite meal of the day!! I love it so much sometimes we have it for dinner too 🙂 Awesome suggestions!!

    Love from SITS 🙂

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