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Fitness Buzz
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August 6, 2009
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Breakfast: The Ultimate Metabolism Booster!
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 This has truly been an awesome summer. I've done a little bit of family time in Park City, and am also working with the team at NextFit to launch the Keychain Trainer, which provides customized workouts and music on a tiny MP3 player (with coaching from me!). I'm working with a group of 250 people - our "before & after" group - as part of NextFit's "Get America Moving" campaign, check out this weeks video clip from their local news.
As part of this program, I've asked all the participants to keep a food journal - an honest account of everything that they eat. "If you chew it, write it!" And the part of it that's surprised me the most is how much people are overlooking breakfast. They're either starting the day with empty calories, or skipping the meal altogether. My response is usually something along the lines of, "Whoa! And this is setting the stage for your entire day!" And their response is usually the same: "Well, what do you eat, Kathy?" So I'm giving them a specific, hands-on, "Eat This, Not That" approach - and I thought I'd share some of the goods with you, too. |
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Breakfast Breakdown
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 Here are five common breakfast mistakes I saw in these journals - with five delicious and simple solutions.
1) "Frosted" Cereal Topped w/Whole Milk.
The problem: This meal is loaded with sugary, processed food, heavy on lactose, and low in fiber and protein. Eat this, and by mid-morning, your energy is zapped.
The solution: When it comes to choosing cereals, high-fiber, low-sugar is key. That means at least 4-5 grams of fiber and no more than 5 grams of sugar per serving. I like Kellogg's Protein Plus, Uncle Sam's, and just about anything made by Kashi. Try skim, soy, or almond milk as a low-fat substitute. And to make sure you're getting enough protein, mix a protein powder that's also low in sugar.
2) Frozen Waffles w/Syrup.
The problem: This one is also high in sugar and low in fiber and protein. (Are you starting to see a pattern?) It's truly time to leggo that Eggo.
The solution: Kashi makes delicious "GoLean" waffles that are just as conveniently "toastable," only with a healthy dose of whole grains. Add 1/2 cup cottage cheese to increase the protein content, and top with sliced strawberries to increase the delicious factor. Because you can have your waffles and eat them, too.
3) Slice of White Toast w/Butter & Orange Juice.
The problem: The ghost of fiber and protein haunts us once again!
The solution: Try my "Nanner Nutter" recipe. 2 slices of whole wheat bread, with 2 tablespoons of peanut or almond butter. Top with half a banana, and enjoy!
4) Packaged Oatmeal w/Brown Sugar, Honey, & Raisins.
The problem: This one really breaks my heart - it takes wholesome, healthy oatmeal (one of my favorites) and strips it of all the good stuff!
The solution: When it comes to oatmeal, remember these two key words: Steel. Cut. Steel cut oats have a lower glycemic index (translation - they are your friend). Top with dried cranberries, chopped walnuts, and try stirring in some soy and protein powder to round out the protein content.
5) Fried Eggs w/Bacon.
The problem: While eggs are a great source of natural protein, the yolk and bacon combo delivers a hefty amount of saturated fat.
The solution: Try the "Santa Monica Omelet," one of my specialties. Combine 4 cups egg whites and 1 whole egg with 1 small chopped tomato, 1 cup fresh spinach, 1/2 a chopped avocado, and some freshly ground pepper.
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Short on time? Blend your breakfast!
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I often say that when you eat is as important as what you eat, which is why breakfast is a non-negotiable. Eating within an hour of rising flips a switch for your body, revving your metabolism into gear. If time as an issue (and isn't it always?), there's a fail-proof timesaver breakfast that I love: Protein shakes. Here's a recipe for one of my favorites:
Choco-Monkey Protein Shake
1 cup water, plain soymilk, or skim
1/2 a banana
2 tablespoons chocolate protein powder
(try - Rainbow Light's Protein Energizer)
1 tablespoon ground flaxseed or flax oil
Blend, drink, and get out the door!
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| Wake Up & Smell The Fitness |
 Breakfast isn't the only non-negotiable routine that starts my day. I love to exercise in the morning, too, because it sets the tone for the entire day - I find that I'm much more likely to stick to a healthy meal plan when I've gotten my blood and endorphins pumping. Not to mention that after a tough workout, my body needs the nutrients!
 Once again - we're all short on time, but you don't have to sacrifice feeling good. Just get that 10 minutes in. Get started with my Tummy Trimmers and Total Body Lift DVDs. Both offer several 10-minute segments that you can mix-and-match. Those 10 minutes might be just what you need to start the day off right. Remember, your morning jolt doesn't always have to come from java. |
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Best 10 Minute Workouts ever! Save 25% when you purchase both TUMMY TRIMMERS and TOTAL BODY LIFT and you'll get 10 fun and effective workouts to mix and match! Be sure to enter Coupon Code Aug2420a at checkout and and click the "APPLY" button to activate your savings.
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One Week Only...offer expires August 14, 2009
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HELP SPREAD THE MESSAGE OF HEALTH & WELLNESS...
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