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Bigger Breakfast, Smaller Waist?

13 Aug

If I had to play favorites, I’d pick breakfast as my favorite meal of the day, hands down. I always wake up looking forward to brewing the coffee, blending the green juice, and building the main course.

I am always telling my clients that “diets don’t start at breakfast”. First thing in the morning, when our bodies just fasted for 7+ hours and need to be refueled the most, ย is not the time to cut calories or skimp on nutrition!

A recent article from The Wall Street Journalย gave me more ammo to back my broken-record breakfast advocating ๐Ÿ˜‰ A study of overweight and obese women found that those who ate the bulk of their calories in the first part of the day lost more than 2x the weight, waist circumference, and BMI percent compared to those who ate the bulk of their calories toward the end of the day. The women in the breakfast group also showed improvements in markers for cardiovascular disease and diabetes including triglycerides, cholesterol, and insulin responses.

We find even more support for “breaking the fast” from theย National Weight Control Registry, which tracks successful “losers” to help us better understand how to lose and maintain a healthy weight. Of the 10,000+ successful individuals tracked, 78% eat breakfast every day and 88% eat breakfast at least 5 days per week!

Now that we know eating breakfast is a good idea, let’s talk about what that breakfast looks like.

3 Keys to Building a Better Breakfast

  1. Invert the Pyramid: Rev your metabolism by aiming for at least 20% of your daily calories in your morning meal.

  2. Pick a Protein: Protein will give your breakfast staying power and keep you from reaching for the break room goodies before lunchtime. (eggs, yogurt, nut butter, Sunwarrior, cottage cheese, beans, soy milk)

  3. Choose a Complex Carb: Fiber-rich carbs provide a dose of energy for your brain and body and keep you feeling satisfied. (oatmeal, whole grain cereal/bread/tortilla, fruit)

Bonus:ย add a fruit! Give your body a healthy serving of antioxidants and fiber.

Some breakfast favorites:

Cereal w/ soy milk, fruit, and nut butter

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Fruit, yogurt, and granola parfait

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Oatmeal (try these make-ahead steel cut oats in the crockpot!)

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Overnight oats (perfect way to enjoy oats in the summertime)

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Scrambled eggs with veggies and toast (also great as a sandwich)

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Homemade energy bites for those who are pressed for time in the morning

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Fruit and protein smoothie (try my go-to recipe!)

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Whole grain waffle with nut butter and fruit (great transition breakfast if you don’t have an appetite in the morning)

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Thanks for reading ๐Ÿ™‚

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Thanksgiving Recipe Roundup

21 Nov

Hello, friends! Can you believe Thanksgiving is TOMORROW?!

I had a jam-packed Monday and Tuesday. After all meetings were attended and all presentations were given, I ventured to Whole Foods last night in preparation for tomorrow. The place was hoppin’! Personally, I prefer mid-day grocery trips when I can linger over the 10 varieties of pears and easily access the free samples without being rammed by an unsupervised small child recklessly driving a very full cart or scolded by an old woman for “taking too long” (seriously, these things happened to me). Hey lady, can’t you see I’m trying to choose the perfect pear here??

Anyway, I came home with a random assortment of seasonal fruits and veggies, spices, and baking odds and ends. So if you are like me and still trying decide on the perfect (healthy) side dish to share tomorrow, here is some inspiration from the recipes that made my list.

Simple festive veggie tray

Cranberry Kale Salad

Butternut Squash and Bartlett Pear Soup

Quinoa with Dried Cherries and Pistachios

Roasted Sweet Potatoes with Tempeh

Holiday Salad with Cranberry Apple Orange Vinaigrette

Fresh Cranberry Orange Relish

Garlicky Mashed Sweet Potatoes

Lentil and Pomegranate Salad

Sweet Potato Shepherd’s Pie

Have a Happy Thanksgiving! Keep your eyes out for the Running on Sunshine 2012 Holiday Gift Guide, healthy holiday tips, and a VIDEO POST comin’ at ya soon!

Thanks for reading ๐Ÿ™‚

Stretching The Groceries

27 Jun

Hi friends, Happy Monday!!

I just wanted to pop in and give you my food+fitness forecast for the week!

It is already shaping up to be a busy week. I just started a couple new jobs (more on that later). Grocery shopping will be out of the question, so I had to get creative to srrrretttttch the odds and ends in our kitchen to fuel us until the weekend. I am a HUGE believer in using what you have on hand. You will never catch me rushing to the grocery store in the middle of the week to pick up the exact ingredients a recipe calls for. I always go with the flow in the kitchen (much to JWD’s analytical dismay), improvising and modifying ๐Ÿ™‚

Here’s what I came up with for the week:

M- Tonight we had Ancient Harvest Linguine w/ crumbled tempeh, goat cheese, broccoli (florets AND stalk), onion, parsley, fresh diced tomatoes, and canned diced tomatoes. We inhaled it before I remembered to photograph ๐Ÿ˜ฆ

T- Coconut Red Lentil Curry (loosely based on this recipe) + brown rice + kale.

W- out to dinner (I promise I will share the details this week!)

TH- Veggie burgers (Amy’s brand) w/ roasted green beans

F- Tempeh tacos

In fitness news…

M- Today I did quick a.m. treadmill workout to stimulate my appetite. Usually I am more than ready for my morning oatmeal and coffee ritual, but late dinners call for a little workout to rev my appetite in the morning. I also did a full-body weights workout followed by a short but fun yoga sesh with lots of inversions ๐Ÿ™‚

T- I’m shooting for an early morning run or bike!

W- Full-body weights with a lot of plyometrics in the mix

TH- Either 40 minutes of machine hopping at the gym or a run, depending on my schedule

F- Full-body weights + yoga! My favorite fitness day!

Brain food:

The age-old question… Does Exercising on an Empty Stomach Burn More Fat?

9 Reasons Why Summer Might Make You Pack On The Pounds

A New Study Shows Potato Chips and Soda = Weight Gain (um, duh)

I desperately need this! Time Management Tips

And this! Stop Worrying: 9 Tips For Confidence

Ashtanga, Vinyasa, Hatha- all Greek to you? Yoga Styles De-Coded

For my friends with baby fever (You know who you are! And NO, I am not one of them!!)- check out the newly preggers Fitnessista’s very sweet baby posts.

Oh, and JWD and I have challenged each other to a “Sugar Abstinence Week”. I find myself only able to think about the following…

Oy, it’s gonna be a long week.

Have a wonderful week and hopefully I’ll see you again midweek if my schedule allows!

Happy Birthday, Mom!

Thanks for reading ๐Ÿ™‚

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