Eating is one of those activities that keep us in a routine. Part of discovering your optimal wellness is observing the highs and lows of your day and week, and making positive changes to the pattern.
Let's take a look at the first meal of the day. This one has to be quick and convenient, or else it just won't happen.
I recommend making a big batch of the Hot Breakfast Cereal--enough for the work week. Freeze in single servings and warm it up while you're getting ready for the day!
-1/2 Cup of your favorite grain, cooked (millet, quinoa, brown rice)
-1 scoop of Protein Powder
-1 Tablespoon of your favorite nut
-1/4 Cup of blueberries, blackberries, raspberries, strawberries or sour apples
Heat with 1/2 Cup unsweetened rice milk. Top with nuts and fruit!
With such versatile toppings, this breakfast can be different every day, and is sure to please the whole family.
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When I read this article from my friend JJ Virgin (NY Times Bestselling Author) I just had to share it. It just might blow your mind....I know a few of my clients have had their thinking turned upside down when they see their metabolic results prove these rules are myths.
Enjoy this myth busting weight loss rules article.
To your health,
The 5 Big Weight Loss Rules That Make You Fat by JJ Virgin
“But I don’t even like it!” my client snapped, pointing to endless containers of fat-free yogurt as we strolled through her local health food store. “You mean to tell me I ate this nasty stuff that tastes like wallpaper paste for years and it’s not even healthy?”
Within her reaction I heard equal parts frustration and joy: She realized manufacturers and so-called experts had misled her, yet never again must she endure those tasteless fake foods.
As a nutrition and fitness expert, myth busting has become a major part of my job. We’ve been fed misinformation and outright lies about our health, and we’ve swallowed them hook, line, and sinker. (Sorry, couldn’t resist.) Those myths might sound humorous if their consequences weren’t so tragic: they’re showing up around our midsections and destroying our health.
I compiled five huge myths: you know, the ones nearly everyone considers nutrition gospel, even if they’ve stolen our health and made us fatter. Any of these sound familiar?
1. Everything in moderation. Surely you’ve got that “live a little” friend or coworker whose perennial diet claims no food is bad or off-limits, so she enjoys a homemade brownie your receptionist brought in and digs into fries with ketchup at lunch because they fit into her point system. Her frequent pleasures mean she carries a little extra weight, and you’re sure food intolerances contribute to her frequent headaches and other symptoms. “Everything in moderation” is a failed cliché in the nutrition world because it gets us into serious trouble. Moderation becomes a slippery slope (a cheat meal becomes a cheat day), triggers cravings, opens the floodgates for food intolerances, and ignores the serious damage certain foods can create.
2. Calories in, calories out. Eat less and exercise more. That’s the standard advice doctors and so-called experts frequently dispense. You know the mindset: I’ll burn 500 calories on the elliptical machine so I can indulge in some after-gym fro-yo. If only fat loss were that easy… Your body is a chemistry lab, not a bank account. The calories-in/calories-out mentality allows manufacturers to promote 100-calorie snack packs as healthy and ignores the thousands of biochemical processes that occur at any moment in your body. Simply put: Calories count, but hormones matter more.
3. Fat makes you fat. Duh, right? (Channeling a certain bleached-spiky-hair 1980s fitness female here.) Certainly sounds logical, but so did acid-washed jeans at the time. Let’s just toss them both as painfully outdated relics. “Low fat” or “fat free” almost always translates into “higher-sugar processed food,” and I can’t think of a single food in nature that’s entirely fat free. Even fruit has a little high-quality fat. The only fats to completely eliminate are trans and damaged fats. Otherwise, consider the source. There’s a world of difference between the saturated fat in a fast-food cheeseburger and what you get in coconut milk.
4. Whole grain “goodness.” “What does ‘whole grain’ mean?” I’ll occasionally ask someone. Nobody can give me a good answer, but it certainly sounds healthy, right? For a grain to be truly whole, it must contain the bran, germ, and endosperm. Most foods don’t meet those criteria, yet manufacturers love this term because they can fortify pretty much any junk food with “whole grains” and suddenly it becomes healthy. Believe me, there’s nothing “whole” about a sugary, gluten-filled toaster strudel or breakfast cereal. Real, healthy whole grains include quinoa (actually a seed), wild rice, and gluten-free oats.
5. Eat a “balanced breakfast” of juice, milk, cereal and toast. Knowing full well you’re short on time, manufacturers concoct all kinds of sugary, processed, fortified foods to start your day. Eating a bowl of “healthy” cereal with skim milk with a banana and OJ is a sugar roller coaster set to crash about 10:30 a.m. That’s because your body converts nearly all that high-carbohydrate breakfast into sugar, which stores quite nicely around your midsection. Equally bad: skipping breakfast entirely, which raises your stress hormones and triggers an all-day craving and hunger cycle. A recent study in Obesity (Silver Spring) found a high-calorie breakfast helped overweight and obese women lose more weight than a high-calorie dinner. It’s that important. As easy as it is to get breakfast wrong, it’s even easier to make it right. I start every morning with a protein shake: Plant-based (but not soy) protein powder, frozen raspberries, raw leafy greens, freshly ground flaxseed, and unsweetened coconut or almond milk. In about the time it takes to toast that sugary strudel, you can have a filling, fat-burning breakfast without the excuses.
You’ve probably bought into some of these myths. I did for years, even as I wondered why I couldn’t ditch those last few pounds and frequently struggled with skin problems, bloating, and other issues.
Good news: There’s light at the end of the tunnel. In seven days, you can be in an entirely different place. I know you’re persistent and focused. You’ve just been following the wrong set of rules counting calories, watching fat grams, and diligently buying “healthy” foods that create more havoc than good.
When you redirect that effort and start seeing food differently – as fuel to keep your metabolic and hormonal machinery running efficiently – you begin connecting what you eat with how you feel. You discover a new normal. Headaches, bloating, and other annoying symptoms disappear. You like who you see in the mirror better. You start losing fat effortlessly without being hungry or eating foods you don’t enjoy.
Jakubowicz D, et al. High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring). 2013 Dec;21(12):2504-12. doi: 10.1002/oby.20460. Epub 2013 Jul 2.
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