Breakfast for under 400 calories

Eating breakfast is, I find, a determining factor on how I feel the rest of the day, and often on what I eat the rest of the day. I use to have the false notion stated here,

"People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, that person is starved," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure."

When we go without food for 12 hours at night, our glucose levels break down which is our body's source of energy. If it is not replenished, our body begins to break up fatty acids to get the energy it needs and reduces our energy level. (http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Breakfast?OpenDocument)

Here is a list of some of my favorite breakfast foods:
-Oatmeal-
1/2 cup oats(not the instant kind which have been refined and lose much nutritional value)
water to cover
salt
Pour the oats in a microwave safe bowl, cover with enough water that the oats are completely covered. Add a shake of salt.
Microwave for 2 minutes.
Remove and stir in 2 tab flaxseed or wheat germ (or both)Serve with brown sugar and fat-free milk
Add any of the following:
-Nuts
-Applesauce
-Cinnamon
-Craisins
-Berries

-Eggs and an English muffin-
Sautee onion, red pepper, mushrooms etc in olive oil
Add 2 egg whites and 1 whole egg well beaten
Add chopped spinach.
Serve on an english muffin.