June 2017 
Dear Valued Member, 
Thank you for continuing to learn during your healthy lifestyle journey.
We often tell children to eat breakfast before going to school.
Guess what?
It is important for adults as well! Learn why breakfast is the most important meal of the day, and check out these tasty breakfast suggestions to mix it up and keep it interesting!
If you are trying to prevent diabetes, it is important to have your A1c (blood sugar) lab test rechecked six months after starting any weight loss or exercise efforts.
Health & Happiness,
Your Registered Dietitian Team
Kaiser Permanente
"To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life."  - William Londen

Your Mornings With The Most Important Meal Of The Day


For all of you breakfast-skippers and grab-a-doughnut-and-go eaters, it's time for a fresh look at the first and most important meal of the day.  


"Breakfast eaters are more likely to have a lower body mass index, which indicates a healthier weight. The overall nutritional quality of their diet tends to be higher. Eating breakfast in the morning may help avoid afternoon energy slumps, headaches, and difficulty concentrating," says Sue Heikkinen, a Kaiser Permanente registered dietitian.


If you usually get by without breakfast, Heikkinen recommends an experiment: "Just try eating a balanced breakfast," she says. "See what it does to your energy level." Aim to include healthy carbohydrates from whole grains or fruits, a protein source, and a healthy fat.

Some Healthy Breakfast Suggestions

MAKE OVERNIGHT OATMEAL. Add one part old-fashioned or steel-cut oats to one part milk or soy milk. Add berries and a bit of cinnamon or vanilla extract. Let it sit in the refrigerator overnight, and warm in the microwave in the morning and sprinkle with chopped almonds for a nutritious, delicious treat.

TRY "EGG-CEPTIONAL" OPTIONS. Eggs are protein powerhouses, but you don't always have to eat them over easy. Dress up scrambled eggs with beans, tomatoes, and pesto. Poach an egg and serve it on toast with tomatoes and sautéed mushrooms. Top whole-wheat pasta with asparagus and scrambled eggs.

TOP A MUFFIN. Cover a whole-wheat muffin with mustard, avocado, and a pinch of dill and serve with a boiled egg on the side. Or spread a mashed banana, along with berries, on a whole or sliced muffin.

WRAP IT UP. Stuff a whole-grain tortilla with black beans, salsa, and avocado. Or vegan sausage, onions, peppers, eggs, low-fat cheese, and a dash of cayenne pepper. Or sweet potato with egg whites and black beans. Or spinach, mushrooms, and feta cheese. get the idea.

GO FOR YOGURT. Greek yogurt is a good protein source, so use it as a base and build from there. Top with frozen blueberries and a sprinkle of almonds. Or throw it in the blender with berries, cinnamon, and a touch of honey or agave nectar (you can even add protein powder) for a smoothie. (See recipe.)

TRANSFORM YOUR TRADITIONAL FOODS. Look in your kitchen for staples that could be used differently. Think quinoa belongs at the dinner table? Pair it with tender smoked salmon and a bowl of fruit for breakfast. Saving hummus for a snack? Spread it on a whole-wheat bagel and top with dried cranberries. Waiting for lunch to have peanut butter? Put it on a waffle and sprinkle with diced apples.

Weight Management Programs

Based on successful strategies, this 1-year program provides the tools needed for weight loss and diabetes prevention. Classes are offered throughout the Colorado region. To register for a class, call 303-614-1070 or 1-800-218-1059 (TTY 711).

Get paid to achieve a healthy weight when you visit a Weigh and Win kiosk at least once every 90 days to track your weight.
Resources, Recipes, and Cooking Tips
Nutrition Services| Kaiser Permanente | Phone | Email |