Eat Breakfast to Lose Weight!

Most nutritionists agree that eating early in the day improves your metabolic rate, controls hunger later in the day and provides you with sustained energy. Research suggests that people who eat a healthy breakfast everyday are more successful at losing weight and keeping it off for the long-term. An ideal breakfast includes a mix of protein and complex carbohydrates.

If you're like me, mornings are insanely busy. I don't have the time to make myself some eggs and whole grain toast everyday. My breakfast regularly consists of an Isagenix whey protein shake that I can mix up in my Magic Bullet in about 30 seconds. When I have time to treat myself, my first choice is for a half portion of the "Ultimate Power Breakfast" (see the recipe below, reposted from January, 2011).

The Ultimate Power Breakfast

(Men's Fitness - Abs Training Guide)

What you need:

1 egg

1 cup of 1 percent milk

3/4 cup of plain instant oatmeal

1/2 cup mixed berries

1 tbsp chopped pecans or almonds

1 tsp vanilla whey-protein powder

1 tsp ground flaxseed

1/2 banana sliced

1 tbsp plain yogurt

How to Make it:

Whisk everything together but the banana and yogurt in a microwavable bowl. Microwave for 2 minutes or until set. Let cool for a minute or two. Top with banana and yogurt. Makes 1 serving...share it with a friend or make a half recipe for a lighter meal.

PER SERVING: 570 calories, 29 g protein, 80 g carbohydrates (11 g fiber), 18 g fat, 200 mg sodium

The Ultimate Power Breakfast

Thanks to Carey at McCallum Printing (an ultra-athlete if I've ever met one), I just got my hands on a simple breakfast recipe with 8 power foods that will not only fill you up for hours but will give you the energy you need for your next intense workout session. It's also delicious!

The Ultimate Power Breakfast

(Men's Fitness - Abs Training Guide)

What you need:

1 egg

1 cup of 1 percent milk

3/4 cup of plain instant oatmeal

1/2 cup mixed berries

1 tbsp chopped pecans or almonds

1 tsp vanilla whey-protein powder

1 tsp ground flaxseed

1/2 banana sliced

1 tbsp plain yogurt

How to Make it:

Whisk everything together but the banana and yogurt in a microwavable bowl. Microwave for 2 minutes or until set. Let cool for a minute or two. Top with banana and yogurt. Makes 1 serving...share it with a friend or make a half recipe for a lighter meal.

PER SERVING: 570 calories, 29 g protein, 80 g carbohydrates (11 g fiber), 18 g fat, 200 mg sodium

I'd love to know your favourite healthy meal or snack ideas. Please e-mail me or post them in the comments section below.

carrie@rocksolidfitness.ca

Eat Early, Eat Often

Your mother was right! Experts say breakfast is the most important meal of the day. This is especially true if you are trying to lose fat. Your body has gone 8-10 hours with nothing. When you don't fuel up right away your body goes into starvation mode and starts to release fat storage hormones. This means when you finally do eat you'll find yourself storing additional fat. And who wants that! Your body works best with many small meals throughout the day, not huge portions all at once. Eating early and eating often speeds up your metabolism and gives you more energy and brain power.