Hello!! HAPPY Wednesday :D
How's your week going so far?! Are you ROCKING IT?! If not, it's only humpday, so there's still time to get in some mean workouts this week!! And, are you eating healthy food?! In fact, do you start your day with a healthy breakfast?! I found that many people I know, don't eat a healthy breakfast each day! They all have reasons why, so KEEP READING friends, :) this information is for you OR anyone in an a.m. rut!!
Today's post is on breakfast mistakes that anyone could make and how to fix them. I'm a firm believer in eating a healthy breakfast at the start of each day. If I don't, my body feels it and NOT in a good way...lol! I also notice that by eating a healthy breakfast, it helps reduce my hunger throughout the day and prevents me from nibbling on high-calorie snacks!! The following is how to slim down and switch up your morning meal :D
MISTAKE: You Skip It To Save Calories.
Forgoing breakfast may seem like a calorie-saver, but it can actually be a fat trap. Researchers at Imperial College London found that when people went without an a.m. meal, their brain reward centers lit up when they were shown images of high-calorie foods. That means turning down treats becomes harder, and you're likely to make up for the missed calories (and then some) with junkier choices later in the day, when it's tougher to burn them off.
THE FIX: Commit to eating something every morning. If time is an issue, stash a healthy energy bar containing fruit in your bag.
MISTAKE: You Turn To High-Carb Foods For Energy.
Grabbing a blueberry muffin with your coffee (if you drink it) may not seem so bad, but a typical bakery muffin packs more added sugar then you should have for the entire day. A staggering 44 grams! According to the American Heart Association, women should top out at about 24 grams of added sugar daily (that's 6 teaspoons worth).
THE FIX: You don't have to completely avoid sugar if you need a jolt to get going. Chop up 1 tasting square of dark chocolate and mix it into your oatmeal. Also, make fruit your friend: Blend up a smoothie or fold fruit into yogurt or oatmeal. You can also top toast with mashed avocado or almond butter, then slices of fresh figs or pears.
MISTAKE: You're Eating Healthy But Missing Produce.
Only 8% of Americans eat the recommended amount of fruit each day (2 cups, for a moderately active women) and just 6% hit the mark for veggies (3 cups), according to a report from Produce for Better Health Foundation. So even if you have a nutritious egg-on-whole-wheat sandwich in the morning, not fitting in some produce may keep you from reaching the daily goal.
THE FIX: Get at least 1 serving at breakfast by grabbing a piece of fruit before you head out the door. For more, add vegetables to an omelet or put greens in a smoothie.
MISTAKE: Your Breakfast Is Too Skimpy.
Being pressed for time is 1 of the main reasons people don't eat enough in the morning. But the expression "Eat breakfast like a king, lunch like a prince, and dinner like a pauper" holds up. Researchers in Israel found that overweight women who ate more calories at breakfast and fewer at dinner lost more weight and had greater waistline reductions than those who flipped the numbers, even when total daily calories were the same.
THE FIX: Aim for a combo of lean protein, healthy fat, and good carbs in every breakfast. Instead of just yogurt, add in nuts and fruit. Bottom line: If you work normal hours, your dinner should never pack twice as many calories as breakfast.
Breakfast reallyyyyy is the most important meal of the day, for EVERYONE, not just women...lol! Not only does it give you energy to start a new day, but breakfast is linked to many health benefits! Bring FIT on :D
Eating a wholesome, nutritious breakfast will probably save you time in the long run! By recharging the brain and body, you'll be more efficient in just about everything you do!!
Short on time OR need some grab-and-go breakfast options?! I've got you covered :D
- A veggie omelet and a piece of whole-wheat toast.
- A whole-wheat English muffin with low-fat cheese, a scrambled egg, and a slice of tomato or lean ham.
- Smoothie made with fruit and low-fat yogurt.
- Salmon on a 1/2 whole-grain bagel with light cream cheese.
- Whole-grain cereal with fresh fruit and low-fat milk.
- Oatmeal made with skim milk, raisins, and nuts, with 4 ounces of orange juice.
- Low-fat yogurt and a piece of fresh fruit.
- Yogurt smoothie and a breakfast bar.
- Hard-boiled egg and a banana.
Start your day tomorrow with a HEALTHY breakfast and see if it improves your performance! I BET IT WILL :D
Have a GREAT couple of days!
SEE YOU back here on Fridayyyyy!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist