19 Apr 14

I have a new recipe that I have been eating every morning for a couple of months that has given me a boost that lasts throughout my workout  and doesn’t make me sluggish. It’s a new way of providing a filling breakfast, for only 245 calories and only 5% fat, plus 5 grams of fiber. Add to that one glass of nonfat milk with 90 calories, for a total of 335 calories.

raykania2(5)I occasionally still  run for speed and endurance through the hilly roads of the Withlacoochee  Forest, and workout on a stationary bike and weights plus a number of exercises to tighten my abdominals. Without this workout I wouldn’t still be here due to problems I have always had but persevered from the beginning. After I describe the steps for preparing my morning workout meal, I will list the vital information that everyone should read. That is -what is in the food you are eating. (Photo: My photo won First Place and Best of Show in International Competition in 2004. I still have the same 190 pound frame. Diet and exercise is the key.)

The ingredients for a bowl of my power breakfast cereal includes Snyder’s Yellow Corn Tortillas, Unsweetened Apple Sauce, and Lite Chunky Mixed Fruit. I use a large bowl.

001Place the bowl on a hard table and put in 13 tortilla chips, crush them into smaller pieces and pour a little water in the bowl, enough to make the chips softer. Let them set there for 2 or more minutes so the chips are moist. You can also use Snyder’s Restaurant Style Tortilla Chips.

Take a large spoon and put 4 or 5 spoonfuls of apple sauce, enough to cover the chips. On top of the sauce, add enough of the Chunky Mixed Fruit  to spread over the bowl. Your morning meal is ready to eat. I prefer to mix all the ingredients and I find it to be a delicious mix.

For a change I make up some oatmeal, add about 2 ounces of oatmeal and the rest oat bran to the 3/4 cup level.  Use a little salt if you prefer. Place the mixed-up ingredients in a microwaveable glass bowl and lid for 2 minutes. Use enough water to cover the top of the oatmeal. Cook on high.

When the food is cooked, place it in a plastic bowl with cover. Add some pounded tortilla chips, place them in the bowl and mix it up with the oatmeal. The chips should be a little larger, more or less, of the size of a Cheerio. Place the covered remainder in the refrigerator.

To make your meal, cover the bowl bottom with crushed tortilla chips, then add unsweetened apple sauce, enough to cover the chips below. On top, add the Chunky Mixed Fruit on top. You may add some of the fruit juice from the can. Finally, I usually mix all three ingredients completely. The flavor is irresistible.

For a little change, I will take the cold oat meal from the refrigerator and add a smooth base in the bowl. Then add the applesauce  over the oatmeal completely, followed by the Chunky Mixed Fruit. I find that eating this breakfast without mixing is the best way. Just slice into the cereal, using your spoon to pick up all three ingredients by just slicing down through the layers.

013I find that this breakfast gives me a lasting boost,  along with enough milk to keep your muscles from having a painful shutdown, stopping whatever you were doing. I discovered that if you lose a lot of perspiration, you will most likely have an enormously painful muscle shutdown. You can stop it fairly quickly with one or two glasses of milk. It always works for me. But I always start off the day with plenty of milk.

I. Your daily dose of milk is essential every day. Unless you do nothing but sit around, maybe. These are the ingredients in milk:

Vitamin 10%, Vitamin C 4%, Calcium 30%, Vitamin D 25%, Phosphorus 25%, Potassium 420mg 12%, Total Carbohydrates 13 grams, Sodium 130%, Calories 90, Fat Calories O. Serving size 1 cup.

II. Daily amount of  vitamins, etc, in a serving of Snyder’s Yellow Corn  Tortilla Chips:

Dietary Fiber 2 grams, Calories 135, Total Carbohydrates 21 grams, Total Fat 5 grams, Iron 6%, Protein 2 grams,  13 chips per serving.

III. Apple Sauce Unsweetened:

Calories 50, Potassium 69.9 mg, Carbohydrates 13 grams 4%, Total Fat O, Dietary Fiber 2 grams, Sugars 9 grams, Sodium 10 grams. Serving size 1/2 cup.

IV. Dietary amount of nutrition from Lite Chunky Mixed Fruit:

Total amount of Fat O grams, Cholesterol O, Calories 60,  Vitamin A 20%, Vitamin C 1o%, Dietary Fiber 3 grams, Sodium 20 mg., Sugars 12 grams, Serving size 1/2 cup.

 

 

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