Breakfast for EVERY Woman Continued
By Marni Rakes

The Busy Mom - PB&J Wrap
*For mom, kids and the hubby too!
1 whole-wheat wrap (Check low-carb wraps to save calories. Prioritize fiber, protein and calories when finding the best wrap)
1 tbsp. natural or organic peanut butter
1 ½ tbsp. strawberry low-sugar or sugar-free jelly
1 tbsp. raisins
2 tbsp. slivered almonds or 1/4 cup granola (or dry cereal)

1. Heat wrap for 10 seconds in microwave. This will help peanut butter spread easily. Spread peanut butter and jelly on wrap covering the entire inside of the wrap.
2. Sprinkle raisins, almonds and/or granola (or cereal) on wrap. 
3. Roll up wrap and you are ready to go.

*Optional: Eat with apple slices (1/2 apple, sliced).

The Active Woman – Vanilla Strawberry Smoothie (w/ chocolate!!)
*Within 30-minutes post-workout
½ cup light Silk vanilla milk
½ cup water
1/3 cup sliced strawberries (best if frozen)
4 ounces strawberry lit n’ fit yogurt
4-5 ice cubes
1 scoop vanilla whey protein powder (1 serving protein should have 90-120 calories and at least 18g protein)
1 tbsp. Sugar-free syrup or 1 oz. dark chocolate bar

1. Blend first 5 ingredients until smooth. May need to add more water.
2. Add protein powder and blend until smooth. May need to add more water.
3. Poor into a tall cup. Drizzle 1 tbsp. sugar-free chocolate syrup on top or chop 1 ounce of dark chocolate and sprinkle on top :-)

*Optional: Eat orange slices or berries w/ smoothie (about ½ orange or ½ cup berries).

The Woman Trying To Lose Weight - Quick, Simple And Yummy Waffles With Eggs
2 frozen whole-wheat waffles
2 tbsp. fat-free strawberry cream cheese
Sugar-free syrup
1/8 cup chopped walnuts
4 eggs
¼ cup skim milk
Spray butter

1. Toast waffles. While waffles are toasting, spray a large microwave safe bowl w/ 4 squirts of spray butter to cover inside of bowl.
2. Crack 3 egg whites and 1 whole egg in bowl and add milk. Scramble eggs until they are mixed well.
3. Microwave eggs for 60-90 seconds (eggs may pop if left in microwave too long). Stir eggs and microwave again for 60-90 sec. until soft.
4. Eggs should be properly cooked, but soft enough to separate with a fork.  Spoon out eggs onto a plate and “scramble” eggs with the bottom of a fork until eggs look scrambled.
5. Place the two waffles on the plate and spread w/ fat-free strawberry cream cheese (1 tbsp. per waffle). Sprinkle chopped walnuts on waffles and drizzle with sugar-free syrup.
6. Heat plate in microwave for 30-45 sec. until warm. Enjoy!
7. *Optional: Spoon 2 -4 ounces of strawberry or vanilla Lit n’ Fit yogurt on waffles.

The Office Woman – Nutty Oatmeal With Fruit
1/3 cup instant oatmeal
2 tbsp. raisins
1/4 cup skim/soy milk
Cinnamon
1/4  cup mixed nuts (peanuts, almonds, walnuts, pistachios, walnuts – best if all chopped)
1/8 scoop protein powder (90-120 calories per serving, at least 18g protein)
Banana
Apple
Grapes
Berries

*If your office does not have a microwave, use hot water from a coffee machine.
*To save time, prepare all fixings for oatmeal (except protein powder) the night before work and place in the refrigerator in a zip-lock bag. When at work, oatmeal will be ready for the microwave. Don’t forget a Tupperware microwave safe bowl, spoon and knife for cutting fruit!
*Water is always an option when you don’t have skim/soy milk.

About Marni
Marni holds a Master of Science in Exercise Physiology and is a Certified Sports Nutritionist. Marni is a Level-1 Coach and is currently pursuing a Registered Dietician Degree. As a Hammer and Zoot sponsored athlete, Marni recently completed the 2007 Ford Ironman World Championship in Kailua-Kona, Hawaii, and also qualified for the 2007 Ford Ironman World Championship 70.3. Marni has several published articles including an article in Hammer Endurance News and Triathlete Magazine and she enjoys public speaking. Any questions, Email mrakes1@hotmail.com or visit www.trimarni.com