• Add walnuts and bananas, or other favorite fruits, to your cereal to give it a refreshing change.
• Don't like cereal? Prefer oatmeal? You can also add almonds, walnuts, small berries, or dried fruit.
• For those that don't consider it breakfast without a piece of toast, toast 2 whole wheat pieces and spread with a light cheese spread, a couple of egg whites or peanut butter and eat with a cup of fruit.
• Toast an English muffin (try whole grain or double fiber for improved nutritional value), spread with peanut butter, and top with sliced banana. Have a cup of low fat or fat-free milk with it.

For more ideas on healthy breakfasts and overall meal planning that will fit you and your lifestyle, set up an appointment with me today.

Since the kids are back in school, and many have after school activities it becomes hard to find the time to cook a well-balanced meal. Moms and dads often find it difficult to squeeze in time to cook a healthy meal. This results in fast food for dinner or low nutrient density meals.

Menu planning is a good way to avoid this problem. When meals are planned in advance, it moves things along quickly and cuts down on the money you'll be spending. Also keeping fresh fruits and vegetables, washed and chopped in the house, makes them more likely to be eaten.  If you want to go the extra mile, already have them in sandwich bags to make them portable. It makes them easier to grab on the go and put into lunches.    

Do you often find yourself too tired to cook dinner when you get home with the kids? The Texas Chicken Quesadilla is a dinner option that not only tastes good, but takes under an hour to cook. Look for it below in the Featured Recipe 2 and include it in your meal planning.

Without a sense of smell, it's difficult to distinguish the foods being eaten. Don't believe it? Get a bag of hard candy lifesavers, and pick three out without looking. Hold your noise and try to guess the correct flavor. You'll be surprised at how hard it is.

My Favorite Fiber Train Mix

Featured Recipe 2 

Texas Chicken Quesadilla

Ingredients

• 2 tbsp vegetable oil (divided)
• 1 onion (sliced into rings)
• 1 tbsp honey
• 2 skinless boneless chicken breasts (halves cut into strips)
• 1/2 cup barbeque sauce
• 1/2 cup sharp cheddar cheese (shredded)
• 1/2 cup shredded monterey jack cheese
• 8 flour tortillas (10 inch)

Directions

• Preheat oven to 350 degrees F (175 degrees C).
• In a large, deep skillet, heat 1 tablespoon oil over medium high heat. Slowly cook and stir onion until translucent. Mix in honey. Stir until onion is golden brown, about 5 minutes. Remove from skillet and set aside.
• Place remaining oil and chicken in the skillet over medium high heat. Cook until chicken is no longer pink. Stir in barbeque sauce and evenly coat chicken.
• Layer 4 tortillas individually with chicken, onions, Cheddar cheese and Monterey Jack cheese. Top with remaining tortillas.
• One or two at a time, place layered tortillas on a large baking sheet. Bake uncovered in the preheated oven 20 minutes, or until cheese is melted. Do not let tortillas become too crisp. Remove from heat. Cut into quarters to serve.

Add bell peppers, onions, tomatoes, salsa, avocado, or any other vegetables you like to make it more balanced.

Source:http://www.yummly.com/recipe/Texas-Chicken-Quesadillas-Allrecipes