The Importance of Breakfast - A Weight Loss Essential

Breakfast is the most important meal of day! Studies have shown that people who skip breakfast are less focused, irritable and lack the enthusiasm and energy to perform their daily routines. Breakfast provides the essential fuel (glucose) for the brain and body to get started and remain active throughout the day. The body, has literally been “fasting” for six to eight hours without its main source of energy and needs a good healthy meal to restart its metabolism – thus the origin of “break” “fast.” This first meal is needed for the body to refuel its energy reserve.

For the weight conscious, it is even more important to have a good breakfast since it will help curb your appetite and control your urge to binge later in the day. A good healthy breakfast has been proven to encourage weight loss and it's highly recommended not to skip this most important meal.

Here are some tips on making good choices:

1. CEREAL BASICS
I don’t often recommend selecting cereal as a breakfast option, however so many people find it hard to resist so I always allow cereal in a weight-loss plan. However, with a few strings attached! If you do decide on cereal, choose to eat one that contains whole grains. Many cereals these days are not properly labeled and can be very deceptive to the consumer. Be sure to check the ingredients (not just read the front of the box!). The first ingredient should be whole grain…not sugar or something else you are not able to pronounce. Some good brands I like are Arrowhead Mills, Kashi, Food For Life, Bob’s Red Mill, and Nature’s Path.
Another tip - mix your cereal with some fruit to reduce the amount of cereal you eat. Add some sliced strawberries or other low sugar fruits like raspberries or peaches. Not only is this better for your waistline, but looks beautiful and tastes great! Lastly, try using unsweetened soy milk, almond milk or rice milk and add a little stevia (a natural zero calorie sweetener that doesn’t raise your insulin level) if you are really craving a little sweetness in the morning.

2. Select FIBER-rich, WATER-rich WHOLE GRAINS over dry grains
Dry grains like cold cereals, breads, bagels, cereal bars, and muffins are dense with calories. Per bite, you’re ingesting a lot of calories. By the time you’ve eaten enough to feel full, you’ve probably eaten more calories than you would have liked. That’s why half a box of Frosted Flakes (and its 700+ calories) can disappear so quickly!
For losing weight, you’re much better off selecting "wet" (cooked in water, nonfat milk, or soymilk) cereals like oatmeal, kamut, or rolled barley flakes. Ounce for ounce, you’re eating about one-third the calories of dry cereal or breads. The water that the hot whole-grain cereal is cooked in adds bulk and a lot more stomach-filling satisfaction, which means you’re less likely to go overboard on calories at breakfast.

3. PREPARE A SMOOTHIE
If you don’t have time to sit down to a nice breakfast, take it to go. This will prevent you from grabbing that bagel or slice of coffee cake at Starbucks! Not only is making a smoothie easy but can be fun mixing and trying new recipes and tastes really great. Try the following basic recipe:

• 1 cup of frozen fruit (strawberries, mixed berries, or peaches)
• 4 oz of plain low fat yogurt
• 1 cup of soymilk (or almond milk) or if you must skim milk
• 1 scoop of whey or soy protein powder
• 1 tablespoon of flax meal (for fiber)
• 1 packet of stevia (for some added sweetness if you prefer)

Blend all ingredients together and viola, you are ready to go!

4. ADD SOME PROTEIN
The “American breakfast” is extremely high in carbs – actually is almost entirely carbs – oatmeal, breads, cereal, muffins, waffles, pancakes etc.- and also high in fat – bacon, eggs, sausage.
My suggestion is to try adding a low-fat organic protein since protein fills you up and gets your metabolism started for the day ahead. Some good options include:

• Scrambled organic egg whites with onions, tomatoes (and if you want add other vegetables like mushrooms, broccoli, string beans, be creative!)
• Scrambled organic egg whites with sprinkled parmesan cheese and asparagus
• Organic egg white omelet with slices of zucchini and onions. Slice of low-fat organic cheese if you must!
• Greek yogurt, plain – 2% or fat free (use greek yogurt over regular plain yogurt as greek yogurt has much more protein and less carbs). Add tablespoon of agave nectar (better than honey) or stevia for added sweetness. Also try adding a touch of vanilla.
• Salmon on one slice of pumpernickel bread (very high in good fat – Omega 3). Compliment with a side of berries
• Whey protein shake (blended with yogurt and soymilk). Sprinkle with flax powder for fiber

Hope this articles helps you get your day off to a better start!

NUTRITION 101 – TIPS FOR A HEALTHIER DIET

Summer is quickly approaching! Here are some tips to help get you on the right track. Simple small steps can help build the foundation for a life wellness plan for healthy eating and weight loss. Once you have these small steps down you can begin to make additional changes and gradually crowd out those bad habits. You will find yourself on the road towards a thinner you! Try these quick tips to jump-start nutrition.

1. PORTION CONTROL

Size matters! As a rule, be sure that your vegetable section of your meal is 3 times larger than the protein and carbohydrate portions. Try keeping protein to about 4 ounces, more if you are male. Americans eat TOO MUCH protein, and eat TOO MUCH in general! We need to reduce our plate size. Try serving on a smaller dish literally and you will eat less (no seconds!)

2. ROTATE FOODS - VARIETY IS KEY

Most Americans eat the same few foods (corn, dairy, eggs, sugar, wheat, and yeast) every day which is not only boring but nutritionally compromising. This monotonous diet can be the cause of food allergies which can lead to overeating and digestive issues. Try experimenting with new foods.

• Beans (a cup a day can lower cholesterol up to 10 percent in six weeks). Try different varieties from adzukis to hearty pintos.
• Brightly colored fruits and veggies, choosing daily from the cabbage family (bok choy, broccoli, Brussels sprouts), citrus family, legumes (beans, peas, soybeans), lily family (asparagus, garlic, onions), melon/squash family, solanum family (eggplants, peppers, tomatoes), and umbel family (carrots, parsley, parsnips).
• Gluten-free grains: buckwheat, millet, quinoa, sorghum.
• Rice bran, a non-bloating source of fiber that helps balance blood sugar and control weight, and its oil, which helps lower cholesterol. Surprise: Rice bran is rich in antioxidants.

3. SNACK ON WHOLE FOODS

A little fruit, a handful of nuts, or a cup of broth-based soup can help curb appetite and balance blood sugar. No more snacking on processed junk food or anything from a box or can. For example, eating half a grapefruit before meals improved insulin resistance and contributed to weight loss in obese subjects in one recent study.

4. ADD HEALTHY FAT

Many Americans have been taught that fat is bad and that fat makes us gain weight. This is not necessarily true. Healthy fats are needed for the body to function properly. Such fats essential fatty acids (EFAs) are excellent for reducing inflammation and support your brain, heart, weight control, and may even help tame PMS and hot flashes. Use extra-virgin olive oil for cooking, and add wild-caught fish, evening primrose and flax oils, walnuts, and EFA supplements to your diet.

5. HYDRATE, HYDRATE, HYDRATE

Try carrying around a water bottle to remind yourself to drink water throughout the day. You should be drinking half your body weight in ounces, between meals (during meals is not recommended since it dilutes the essential enzymes needed during the digestion process).Often we think we are hungry when truly we are simply dehydrated. If you are having a difficult time drinking water first try making teas or squeezing some lemon or lime or slices of apple to make the water more tasty.