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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Weekly fitTip: Eat More to Lose Weight

In order to lose weight faster and  more efficiently, you need to eat more.  That doesn’t make any sense, right?  It sounds too good to be true and it contradicts the whole concept of dieting, however, it’s a hard and proven fact.  But wait, before you start planning a binge, here’s the catch, you need to eat more of the good stuff.  Now, there’s no need to roll your eyes, it’s actually very simple!

Think about it like this, for a fire to keep burning it needs to be stoked every so often on a regular basis. much like our metabolism, which is our internal fat burning furnace.  Stoking your metabolism requires eating a small meal or snack approximately every 3 hours (like throwing a log on the fire).  Over the course of a day this will add up to 5 or 6 small meals (for example: breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, evening snack).  The size of the meals will depend on your total daily calorie allowance.

A general recommendation is that snacks should be between 100 and 200 calories each.  You’re probably wondering what types of snacks could possibly be 100 to 200 calories and still be satisfying?  It certainly rules out any sort of processed or junk food options, which are loaded with empty calories and next to zero nutrition.  Processed snacks are a waste of calories since they will not satisfy you for long. They generally cause a drop in blood sugar levels causing you to feel hungry again, which can then lead to unhealthy food cravings.  The key to avoiding this viscous cycle is to find foods that are naturally low in calories and nutrient dense (high nutritional value).

Here’s a list of 10 nutrient dense snacks that will not only keep you full longer, but will also satisfy the taste buds.  A good idea is to keep these items stocked in your fridge and pantry so you have them on hand for the next snack attack.  Many of these snacks are great for on-the-go or for at your desk at work, so keep a stash handy wherever you can.  This will take the guess work out of eating healthy and keep you on the right track.

Top 10 Nutrient Rich Snacks:

  • Nuts (almonds, walnuts, cashews, pine nuts)
  • Dried Fruit (raisins, dates, prunes, cranberries, cherries – unsweetened)
  • Veggies (baby carrots, celery sticks, sugar snap peas, etc)
  • String Cheese
  • Fresh fruit & Berries
  • Popcorn (air popped, unsalted, no butter or margarine)
  • Cottage cheese & fresh/frozen berries and honey
  • Whole grain cracker with Hummus, Peanut butter
  • Smoothie
  • Dark Chocolate

Portion control is very important even with healthy snacks. Measure out and pack proper portions in advance so they are ready when you need them, this requires a little planning and preparation, but is well worth the effort.  By having these healthy snacks readily on hand, you can avoid any dietary pitfalls and feel good that you are stoking your body’s fat burning potential.  Combine these healthy eating habits with a structured exercise regime and watch your body transform!

Guilt-Free Brownie Bites!

These are so absolutely delectable that you’ll never know they’re guilt-free!  The texture comes out perfectly moist and the flavor is so rich and fudgey that a mini bite-size muffin is all it really takes to satisfy that chocolate craving.  The best part is they contain only a fraction of the calories and fat!  The mixture for these can make 12 regular size muffins or about 30 generously topped mini muffins.  The rule of thumb seems to be 1 regular muffin to 3 mini muffins, but I like to make my minis a bit more substantial, therefore, I only get about 30 minis instead of 36.

I’ve omitted the eggs and oil in this recipe and replaced it with a healthy natural substitute that doesn’t alter the taste.  The secret ingredient in this recipe is pure pumpkin puree, which is naturally low in calories, zero fat, and provides dietary fiber (and who couldn’t use a little extra fiber!).  Sounds really healthy right?  You wouldn’t know it from the taste!  These are super easy to make and a great way to sneak in some extra veggies for the kids.  To make them even more decadent, add a cup of chocolate chips.

Guilt-free Brownie Bites

1 pkg Devil’s Food Cake mix
1 can pure pumpkin puree
¼ cup milk (skim or low-fat)
1 cup chocolate chips (optional)

Preheat oven to 400 degrees F.

In a large bowl blend together the pumpkin and milk.  Add box of devil’s food cake mix, combine well.  Batter will be sticky.  Fold in the chocolate chips, if using.

Line mini muffin tins with paper liners and spray the inside of the liners with cooking spray.  This will keep the brownie from sticking to the paper when you are peeling the liner off.  It would be a shame to waste any of the brownie goodness to the paper, especially since they’re mini muffins, every bit counts!

Spoon the batter into the liners, bake for 12-15 min.

Makes 24-36 mini muffins, each serving is 70 calories

Or 12 regular sized muffins, each serving is 183 calories