Raise your Metabolism with a Healthy Breakfast

We are in the midst of an obesity epidemic. An over consumption of low nutrient high calorie foods in combination with lack of or low physical activity has us busting at the seams. But we can reverse all that by getting into action, and we can start by eating a healthy breakfast to kick our metabolisms into high gear.

For many of us, breakfast is a chore. For others we just do not like eating first in the morning. Some people think that by skipping breakfast altogether they will get a head start in shaving a few hundred calories off their diet. There is nothing further from the truth.

Breakfast, means breaking a fast - as your body has been fasting all night and it now needs fuel (energy) to get you through the day. If you remember biology/nutrition class, everything we eat is broken down into glucose. Our brain needs glucose, and our muscles need glycogen. By eating breakfast, we are less likely to be hungry, and tend to eat less later on in the day, therefore reducing our overall caloric intake and aiding in overall weight loss.

Although eating something in the morning is better than nothing, the wiser choice would to be stick with foods that are lower on the Glycemic Index, also known as low GI. This refers to how rapidly carbohydrates affect blood sugar (for more information see http://www.mendosa.com/gi.htm). Controlling insulin/blood glucose levels in turn controls appetite and ultimately your weight.

As a general rule, the more processed a food is, the higher it is on the Glycemic Index. The closer a food is to nature the lower its GI. There are some exceptions. For example, some fruit is naturally high in sugar, and therefore high in GI. Protein (i.e. chicken, fish, eggs, beef, beans, tofu, protein powder) stimulates the release of glucagon, a hormone that counter balances insulin. Therefore a good choice.

Common breakfasts for many are, either nothing at all, some enormous caffeinated drink with a hyphenated name that is high in calories, doughnuts or high fat/high calorie pastry, sugary cereal, or something that is a bit closer to balanced surprisingly eggs, bacon, toast.

So what should we eat first thing in the morning, or within 1.5 hours of rising? Unprocessed low GI fiber rich foods, fruits, vegetables, oatmeal (steel oats). Avoid refined flours and sugars. Some ideas for a healthy breakfast:

1. Blueberry yogurt crunch:
½ c yogurts
½ c mix berries
2 tsp walnuts
¼ tsp cinnamon
+ Omega 3 fats (capsules)

In a bowl place yogurt, berries, cinnamon and walnuts. Take omega 3 capsules separate.

2. Omelette
½ c egg white
1 large Omega 2 egg
½ c chopped red or yellow pepper
¼ c onion
Garlic (optional)
1 tbsp water
Salt & pepper
2 oz grated low-fat cheddar or Swiss cheese
1 slice whole grain bread/toast (or Squirrelly Bread)
1 tbsp almond butter

1. Spray the pan with cooking spray and place it on medium heat.
2. Dice the onion, garlic, bell peppers. Add everything in the pan and cook thoroughly.
3. Crack egg in a separate bowl, add whites and water, salt and pepper to taste.
4. Beat with a fork or whisk until combined.
5. Pour the egg mixture on the vegetables.
6. Cook until sides are dry gently pivoting pan to ensure evenness.
7. Flip omelette and cook on other side.
8. Add shredded cheese to half.
9. Put the cheese side on plate.
10. Gently flip other side over to have half circle.
11. Toast bread and add tablespoon almond butter

3. Oatmeal
½ c Steel Oats
1 scoop protein powder (try to choose one without aspartame)
½ c mixed berries (optional)

Cook steel oats according to directions. Add protein powder. Place berries on top. Other option is to make a protein shake separate.

Keep the metabolic fires burning throughout the day. Eat low GI foods at regular intervals (4-6 mini meals total) throughout the day, to maintain insulin and blood sugar levels. Add some weight training and cardio 3-4 times a week minimum and you have your keys to success.
 

Strategies to Survive Holiday Weight Gain!
 

Avoiding holiday weight gain and eating healthy during the holidays can be a real challenge unless you have a great strategy.  Here are a few tips that can help you enjoy the holidays without loosening your belt.

 Practice Awareness:

• Be realistic: think maintaining weight instead of losing it.
• Keep it in perspective; the holidays are technically days, not weeks. Allow for a few treats, but then get back into your healthy routine the next day.
• Make the best choices possible and control your portion sizes.  Take a plate, fill it once (no pilling!).  Try to fill up on lean proteins and vegetables first.
• Look for opportunities to move at all times.  Brisk walk at lunch/after dinner, dance around while cleaning or cooking, take the stairs whenever you can.
• Watch for holiday beverages.  Alcoholic beverages are high in calories and often lead to overeating.
• Slow down and savour your food.  It takes 20 minutes for your brain to receive the “full” signal from your stomach.  Eat slowly, chat, have a glass of water, appreciate what you are eating!

 Plan in advance:

• Enjoy with a sense of moderation.  If you want to splurge on dessert, savour a smaller piece or be a little more selective with your entrée/appetizer choices.
• Keep to your fitness program over the holidays.  Strength training is the best way to recharge your metabolism.  Aim for 20 minutes, 2-3 times a week.  Add cardio and you’ll keep fat burning all week long.
• Offer to bring healthy alternatives to parties, or if you are hosting throw in some healthy snacks along with the traditional items.
• Maintain a consistent eating schedule.  Do not skip meals in anticipation of a feast, you will just end up binging on the wrong foods.  Eat small balanced meals containing lean proteins, complex carbohydrates and healthy fats to revv up your metabolism!

 Manage Stress and Emotions:

• Turn to people for comfort instead of food
• Make sure exercise remains a priority – exercise releases endorphins that are a natural mood elevator.
• Make time for yourself – get a massage, read a book, learn to meditate

The best way to survive the holiday feasting season is by keeping in mind that celebrations are really about family and friend, not food.  Balance, moderation and variety are the key to better health.