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
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 yogurt
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.
½ c egg white
1 large Omega 3 egg
½ c chopped red or yellow pepper
¼ c onion
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
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
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
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!
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.
realistic: think maintaining weight instead of losing it.
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.
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.
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.
out for holiday beverages. Alcoholic beverages are high in
calories and often lead to overeating.
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!
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.
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.
to bring healthy alternatives to parties, or if you are
hosting throw in some healthy snacks along with the
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
Stress and Emotions:
to people for comfort instead of food
sure exercise remains a priority – exercise releases
endorphins that are a natural mood elevator.
time for yourself – get a massage, read a book, learn to
best way to survive the holiday feasting season is by keeping in
mind that celebrations are really about family and friends, not
food. Balance, moderation and variety are the key to better