Weight Loss Starts at Breakfast

There’s no doubt that breakfast is the clear winner when it comes to ranking the importance of meals.  Breakfast literally means “breaking the fast” of the night, as it’s the first meal you will eat after a night’s sleep. Breakfast also sets the stage for the rest of the day and is a key factor in helping you stay on track with your health and fitness goals. Just to mention a few reasons, the right morning meal can help with weight loss by revving the metabolism, can jump-start the brain, and stabilize blood sugar to control cravings. Research shows that regular breakfast eaters tend to be leaner and more successful at losing weight—and keeping it off—when they eat breakfast. So whether you’re too busy or just not hungry in the morning, here are 5 top breakfast ideas that are nutrient rich and quick to prepare to help ensure your day kicks off right:

images-131.  Green Protein Smoothie

If you’re not a breakfast person, ease yourself into it by sipping on a smoothie throughout the morning to start your day with vitamins and nutrients. Adding a protein powder (for example whey, hemp, or spirulina) will keep you satiated longer and ward off cravings. The greens can be in the form of a green superfood powder (my favorite is Amazing Grass), or a handful of fresh spinach or kale. The greens are detoxifying and help stabilize blood sugar.

Ingredients:

  • 1 cup unsweetened coconut milk
  • 2 cups baby spinach or baby kale or green powder
  • 1 frozen banana
  • 2 tablespoons almond butter
  • 2 teaspoons organic vanilla extract
  • 1/4 cup (1 scoop) protein powder
  • 1 cup ice (optional)

Directions:  Combine all ingredients in a blender and blend until smooth.

2.  Greek Yogurt Parfaitimages-14

Greek yogurt is all the rage right now and right fully so. Creamy and decadent, it’s an indulgence without the guilt. Packed with 30% protein and 20% bone-building calcium, making it an ideal food for breakfast or snack. Layer Greek yogurt with a high fiber cereal or granola and berries for a satisfying morning meal.

 3.  Eggs and Avocado

Eggs are a great weight loss food. The secret lies in their ability to keep you full much longer than fat or carbohydrates. They are loaded with vitamins, minerals, high quality proteins, good fats. Eggs also contain small amounts of almost every vitamin and mineral required by the human body. While the whites are mostly protein, the nutrients are all found in the yolks. A whole egg is a perfect superfood. For breakfast try two eggs any style with avocado on sprouted grain toast.

4.  Oatmeal

Oatmeal can help you lose weight in two ways: first, it is high in fiber, which means it will keep you fuller longer. Second, since oatmeal is a complex or slow-release carbohydrate it will keep your blood sugar stable. According to recent research, a breakfast of oatmeal eaten 3 hours before exercise can help you burn more fat due to lower blood sugar levels.

images-155.  Breakfast Burrito

Try a breakfast burrito full of heart-friendly monounsaturated fats. Fill an Ezekiel wrap with sliced avocado, scrambled eggs, brown rice, beans, and a splash of salsa. Use your imagination and get creative with the ingredients! This balanced meal will keep you satisfied and help you consume less calories for the entire day.

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Gluten-Free, Guilt-Free Oatmeal Muffins

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Now there’s absolutely no excuse for skipping breakfast!   These muffins are like a portable bowl of oatmeal. The fruit is even included.  AND… they are kid-tested and approved!

This is a great base recipe.  Make it your own, play with it, use your creativity.  I often add walnuts, flax seeds, cranberries (dried or fresh), chocolate chips, any kind of fruit, whatever is in season.  This is good clean eating.  Enjoy!

Banana Oatmeal Muffins
Yield: 12 large
Bake: in 400ºF oven for 20 minutes

1 1/4 cup rolled oats
1/2 cup yogurt, plain low-fat
1/2 cup milk, low-fat
1 tsp pure vanilla extract
1/2 cup brown sugar  (or any natural sweetener of choice)
1/3 cup oil, sunflower or vegetable oil
2 bananas, large, ripe, mashed
1 egg, large, lightly beaten
1 1/2 cup oat flour  (just grind 2 cups oats in blender)
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp salt
2 tsp baking powder
1 tsp baking soda

Instructions
In a bowl mix together rolled oats, yogurt, milk, and vanilla. Let soak for 10 minutes.
Mix oat flour, salt, spices, baking powder and baking soda in a bowl.
Add brown sugar, mashed banana, egg and oil to rolled oats mixture. Mix well.
Add dry ingredients to the rolled oats mixture. Mix well. Fill greased or paper lined muffin cups 2/3 full.

Bake for approximately 20 minutes.

Top 10 ‘Skinny’ Foods for Healthy Weight Loss

Losing weight is about eating clean and eating smart, it is about being aware and accountable for everything we put in our bodies.  Those who are looking for a quick fix will be disappointed.  There is no “secret” to losing weight, nor is there a magic diet…sorry!  It all boils down to what we put in our mouths.  The age old saying, “you are what you eat”, is exactly right, 75% (if not more) of the weight loss battle is related to food.  By initiating small changes to your regular diet, eliminating certain foods and incorporating healthy alternatives, you will notice the weight dropping off in a short time.  The other 25% of the equation is exercise.  In order to achieve optimum results, a healthy diet and regular exercise go hand-in-hand.

Here are Top 10 Super Foods that will keep your metabolism revved so you will burn more fat.  Try to incorporate as many of these as you can into your diet immediately:

Oatmeal - the breakfast of Champions!1.    Oatmeal – is a great way to start the day.  Oats, in any variety (quick, rolled, old-fashioned, steel cut, but not instant), are high in fiber providing your body with a steady source of fuel while keeping your blood sugar level stable.  It keeps you full longer so you won’t crave that mid-morning sugar fix.

2.    Egg Whites – When compared to the whole egg, the whites are     definitely the healthier choice.  One egg white contain 17 calories, 0.1g fat, 0g saturated fats, 0mg cholesterol, and 5g protein.  The egg yolk, on the other hand, contains a whopping 55 calories, 4.5g fat, 1.6g saturated fats, 210mg cholesterol, and 2.7g protein.  The numbers speak for themselves.

3.    Grapefruit – They are delicious, juicy, fragrant and a powerful weight loss agent.  The grapefruit diet has been around for years and has avid supporters, but now, there is actual research that proves grapefruits promote healthy weight loss.  Red grapefruits, in particular, have an insulin reducing property which aids in weight loss and improved health.

4.     Nuts – Nuts are calorie rich and high in fat, so how are they a ‘skinny’ food?  Nuts are mostly unsaturated fat, which is good fat; they lower LDL cholesterol (bad cholesterol) and have shown to aid in healthy weight loss when consumed in moderation.  The high fat content can prevent cravings, which lead to unhealthy food choices.  Nuts are packed with powerful nutrients and make a great on-the-go snack, but portion control is the key.

5.    Fresh Produce – Fresh fruits and vegetables make up the largest portion of your diet.  Most vegetables, particularly the green leafy variety, are naturally low in carbs, high in antioxidants, and very low in calories.  It is recommended to include produce in all varieties and colors into your diet.  Increasing your daily consumption of produce will decrease your overall caloric intake, leading to healthy weight loss.

6.    Yogurt – Research has found that eating low-fat yogurt daily significantly increases fat burning potential.  This particular study found those who ate low-fat yogurt daily lost on average 22% more weight, 61% more body fat, and 81% more belly fat!  Beware of the sweet fruity yogurts, they are usually higher in calories and sugar, and avoid those sweetened with artificial sweeteners.  Low-fat Greek yogurt is an excellent choice and can be sweetened with honey or agave.

7.    Brown Rice – Brown rice is a nutrient rich whole grain.  Among the many other health benefits of brown rice, the high fiber content is what makes it such an excellent food for weight loss.  High fiber provides bulk that keeps you full a lot longer, preventing sugar cravings that lead to poor food choices.

8.    100% Whole Grains – For the same reasons as brown rice, whole grain pastas, breads, cereals are the recommended choice for healthy weight loss.  Sprouted grain breads are my recent discovery; they are a complete protein that is digested by the body more efficiently.  The low gluten content of sprouted grain breads makes them an excellent food for a flat belly.

9.    Beans and Lentils – Beans and lentils (also called legumes) are a power food.  They are high in protein, high in soluble fiber, and have a low glycemic index which makes them the perfect food for weight loss.

10. Green Tea – Certain compounds in green tea have shown to aid in weight loss.  High concentrations of catechin polyphenols along with other chemicals in green tea increase the body’s fat oxidization and thermogenesis.  In other words, green tea helps rev up your metabolism and increase your fat burning potential.  Green tea has many more health benefits and is recommended as part of a healthy diet.

SOURCES: Zemel, M. International Journal of Obesity, April 2005; vol 29: pp 391-397. News release, General Mills.