Hi, everybody. I'm chef Mareya the Fit Foody. And today I want to talk to you about nutrition for a lean body. Now getting lean means eating clean. But it also means eating breakfast. Studies show that people who eat breakfast on average are far leaner then those that don't. And the reason is imagine you've now slept through the night without eating. You wake up you have to break the fast. And it's all about managing blood sugar so that you don't store fat when you should be burning that fat and calories. So I'm going to show you a great start to your day, it's not donuts. It's not anything sugary. It's a combination of lean protein, good quality carbohydrates and a little bit of healthy fat. So lets get started. I'm going to show you how to make a really delicious egg white omelet. It's one of my favorite things to start the day with. And you get the benefit of the protein in the eggs without the cholesterol. And if you are watching your cholesterol then this is an important thing to keep in mind. So I've got about three or four egg whites in there. And I like to get the ones that are already done for you cause they're pasteurized which is a healthful thing. And then I take a good dollop of the light kefir cheese. Now the reason I use this is it's a lower fat source of cheese so it gives you that cheesy flavor but without the fat that you would find in regular cheese. I like that a lot. So I'm going to add that in. Then I'm going to whisk it up. When you add that kefir cheese in there too you don't even need milk. So we are substituting the milk out. And then I'm going to add just a little bit of the low-salt. This is a reduced sodium alternative. It's 60 percent less salt, less sodium than regular salt. And then a little bit of heat because I always like a little bit of chili or hot stuff with my eggs. So I'm going to add in about a teaspoon of the ground chili pepper. Mix that up. Now I'm going to get my stove top going here. Heat the pan up. And when I make my omelets I like to just use a little bit of olive oil. Still heart healthy but you want to use it sparingly. I want to get my pan hot before I pour that in. Just a small teaspoon of that. And then the key with an omelet is you can pack as many vegetables in there as you like. Today I'm going to do a little caprese, a little Italian style omelet. I love the combination of fresh basil with tomato. So good. And I'm going to top it with a little bit of avocado cause you've got the good fat in avocado that's great for heart health. And when you start the day off with breakfast what you end up doing is manage your blood sugar throughout the day. The key here is to create a fat burning environment in your body. The more you deprive yourself of calories and starve yourself between meals the more counterproductive you are going to be. And that's why getting breakfast in is so important. So I'm going to let this go here for a minute. We'll come back in just a second when it's all done and I'll show you how to package it up. So don't go away. Okay I think my omelet is ready. I'm just about ready to take it off the heat but I've got my low-carb tortilla. It's a whole grain high fiber tortilla. It's only about 10 grams of carbohydrate a serving. So less then half of what a normal tortilla would be. And look at how pretty this is, it's so nice and it's almost like puffy. Got some air in it. It's nice and golden brown. I'm going to lay that right in the center. Look how gorgeous. And that's just egg whites with a little bit of the light kefir cheese. Really super simple and just a little seasoning. And then I'm going to top this, I've got a little bit of chopped tomato, looks gorgeous. I'm going to add that. I'm going to make almost like a little salsa here but Italian style. I'm going to take some fresh basil chop that up. The key with basil is just wrap a few leaves together just like that. And then you can chop it really easily. Fancy name for that is chiffonade. Just so you can impress your friends. Alright I'm going to add that to my tomato which I love that combination, so good. And just a touch just a dab of olive oil. Just a little dab. And a little bit of olive oil is actually really good for you. So I'm going to kind of just combine that together, throw that on top. Look gorgeous. So I'm getting my veggies and my fresh herbs with my protein. And then I'm just going to add a couple of slices of avocado. Now remember avocado a great source of potassium, low in actually it's got great good fat. It's the kind that lowers your cholesterol but a little bit goes a long way. So a couple of slices is about all I need. And there you go I'm going to wrap that up and enjoy that with a few strawberries. Now that's the perfect breakfast to get you energized. To give you the vitamins, the nutrients and the protein that you need to sustain yourself throughout the day. And keep your blood sugar stabilized. Really important to getting that lean body. It's all about clean food. I'm chef Mareya the Fit Foody. I hope you enjoy this and all my other healthy tips. Make sure you stick around I've got a lot more information for you. I'll see you soon.