Breakfast of Champions

This is a great example of a nutrient dense breakfast. 

1 slice whole grain bread
1 tablespoon peanut butter
2 scrambled eggs
A Pinch of shredded cheese (on top of the eggs)
Chobani peach yogurt
1 packet of Emergen-C

What is Emergen-C?
Emergen-C is vitamin C ( or ascorbic acid) in powder form. Simply mix the powder with water and enjoy. Vitamin C is a water soluble vitamin that is not produced by the body, therefore, must be consumed through the diet. Because it is water soluble, your body will excrete what it doesn't need through urine. 

Why am I told to load up on vitamin C when I'm sick?
Research has shown that consuming larger doses of vitamin C can help shorten the lifespan of your cold. Keep in mind, it does not prevent you from developing a cold. 

How does vitamin C work as an antioxidant?
Vitamin C can act as an antioxidant. This means it blocks the damage caused by free radicals. Free radicals are caused when your body breaks down food, undergoes intense exercise, smoking, etc. Over time this build up of free radicals is what's responsible for aging. It has also been linked to certain cancers, arthritis and even heart disease. 

Below are SOME food sources of vitamin C:
  • Oranges 
  • Orange juice
  • Citrus fruits
  • Chili peppers & bell peppers
  • Kale
  • Strawberries
  • Cauliflower
  • Tomatoes 
  • Potatoes 

Note: Heating of fruits and vegetables causes them to lose a significant amount of vitamin C. Storing them for long periods of time has the same effect. If you must cook them, try steaming or microwaving to minimize nutrient loss.


  1. Did not know that cauliflower and potatoes have Vit. C! Great post.


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