When Peeke has time to stand at the stove, she makes a small bowl of Irish steel-cut oatmeal and tops it with a handful of chopped walnuts, a half-cup of blueberries, and a dash of cinnamon. The oatmeal is full of cholesterol-lowering fiber. Blueberries provide potent antioxidants to boost her immune system, and walnuts offer protein and omega-3 fatty acids.
Peeke's weekends are full of physical activity, and she says, "This breakfast fills me up and gives me all the energy I need." She also squeezes a glass of "true juice" in her juicer. Her favorite combination: an apple with three carrots and a small piece of ginger.
Cindy Sherwin, R.D., nutritionist, personal trainer, and triathlete in New York City
On early mornings when Sherwin has to train, she packs a breakfast of one cup of Fage Total 0 Percent Greek Yogurt (for calcium and protein) mixed with a cup of fiber-rich berries (preferably raspberries or blackberries), an ounce of nutrient-dense almonds and exactly two Brazil nuts.
Why two? "You need only two for a full day's supply," she says of the nut, which is one of the best sources of selenium, an antioxidant that can reduce the risk of cancer and some degenerative diseases. She also likes to grab a cup of green tea, usually Mighty Leaf Mountain Spring Jasmine, with skim milk.
Sherwin loves to pick up a loaf of whole-grain olive bread from the farmer's market (though any whole-grain bread will do; just look for brands that offer about three grams of fiber per piece). She cuts off a thick slice, then spreads a couple of slivers of avocado over it for protein, and covers them with three cooked egg whites and a piece of calcium-rich Cabot 50 Percent Light Cheddar Cheese.
"I've tasted a lot of light cheeses, and I like this one best," she says. A breakfast like this is sure to be satisfying enough for training for an upcoming triathlon or for just walking the dog.