Breakfast really is the most important meal of the day. A nutritious breakfast is linked to many health benefits including weight control and improved mental and physical performance. Eating a breakfast high in fiber and in protein will keep hunger at bay until lunch time and help reduce mid-morning snacking!
As the name implies, breakfast literally means to “break one’s fast,” following a good nights rest. According to the American Dietetic Association, the body uses breakfast to refuel its glucose stores and provide the brain and muscles with energy to function throughout the day. However, this doesn’t permit us to indulge in bottomless bowls of sugary cereal to meet our glucose requirement. Instead, look for breakfast options that are high in protein and fiber and low in calories, fat and sugar. Rest assured, following these guidelines doesn’t mean sacrificing taste!
Oatmeal: Top of the list for a reason, oatmeal is an excellent source of dietary fiber. Oats offer many benefits to the body, including improved heart health, bowel function and even a reduced risk of certain cancers and obesity. Instant oatmeal is just as nutritious as regular oatmeal and it’s easier and quicker to prepare!
Mix 1 sachet of instant oatmeal with 1/2 cup of low-fat milk, heat and drizzle with honey. Enjoy! 
English muffin with peanut butter: A good source of dietary fiber and calcium, a whole-wheat English muffin is an excellent alternative to traditional bread. It’s low in calories, low in saturated fat and low in cholesterol. Opt for all-natural peanut butter that’s free of added ingredients and preservatives. Adding banana not only makes for a fantastic flavor combination but also adds 1 fruit serving.
Toast 1 light, whole-wheat English muffin and serve with 1 Tbsp of peanut butter and 1 small banana (sliced). [click to continue reading…]
Losing weight presents a real challenge for many people. While weight loss in the short term is often more achievable, losing weight and keeping it off is a far greater challenge. With so many fad diets that promise quick and easy solutions to losing weight, yo-yo dieting is inevitable.
- A short term fix: In an attempt to lose weight quickly we often drastically cut our calorie intake or restrict certain food groups. This normally only works for so long before we grow tired of a restrictive diet and subsequently abandon all efforts. Instead of setting a goal to lose weight in time for bikini season, it’s more beneficial long term to adopt a different lifestyle that involves a permanent commitment to healthy eating and exercise. Most importantly it must be a plan that’s easy to stick to!
- No support system: Too many people try to lose weight without a support system. Research shows that people who have the support of family and friends to keep them on track, are more successful at losing weight and keeping it off. [click to continue reading…]
Carb cravings? Sugar cravings? Food cravings? Here’s a few things that you may not have thought of to help you control cravings:
Brush your teeth- Food just doesn’t taste good after a fresh spearmint brushing. You may not want to mess up your fresh breath.
Eat foods with fiber- Fiber will cause you to feel full. The majority of your fiber should come from fruits and vegetables, not grains, which are inflammatory. (Tip: I love asian pears. They’re one of the most fiber filled fruits in the world with a high water and fiber content.)
De-Stress- Many people will instinctively reach for ‘comfort foods’ when they are stressed. Take the time to identify and have in your arsenal a few instant de-stressors that work for you; a 3 minute iPod break, a minute of deep diaphragmatic breathing or a mini-meditation session perhaps.
Snack – Nuts and seeds can be a main staple of your snacking. Walnuts are a great snack with good fats and have a good n-3 to n-6 ratio. Grab 10-12 organic walnut halves, 6-8 organic almonds, or a handful of pumpkin or sunflower seeds. Here are some healthy snack recipes.
Eat mindfully- Smell, taste and chew your food as if it was your last meal. Savor it. It’s much harder to do this with unhealthy food.
Eat protein- Try making it a rule to have one out of every four bites be protein (and the other 75% veggies). It’s filling, nutrient dense, energy promoting and life giving.
Stop, think and thank- Before your car is magnetically lured through the drive thru-stop. Think about how that will serve you (or not). Be thankful and respectful of how miraculous your body is and what it needs to perform. Should you tax and poison it or give it some fuel for rejuvenation and repair?
Walk it off- We’ve all eaten too much at one sitting before. Instead of lying on the couch, go for a quick brisk walk. You will most likely feel more like lying on the couch, so use the walk not only as a way to get your metabolism up but also as a self discipline mechanism.
Create a checks and balances system- If you really have a hard time controlling cravings, take the time to set some boundaries. If you adhere to them, reward yourself (but not with cake and ice cream). Create a “Victory Journal.” Every time you have a victory-write it down, no matter how small you think it is. If you choose fresh berries as dessert instead of that cake and ice cream-write it down. Watch, you’ll begin to get addicted to doing things that take you toward your goals. This is a great way to gain momentum, self confidence and finally conquer yo-yo dieting. On the other hand, if you do slip, as we all do, have a system set up where you do something like pay a dollar into a jar. When the jar is filled don’t reward yourself with that money. Make a commitment to put the money into your savings.
Look to hormones- Many cravings aren’t just a lack of will power but hormonal signals. Leptin is a hormone produced by fat cells. One of it’s most powerful effects on the body is to regulate food intake by signalling the brain to stop eating. If you have what seem to be uncontrollable cravings, your body may not be responding properly. It’s known as leptin resistance. LepToThin ™ is a supplement that can help your body become more responsive to leptin’s satiety signaling.
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