Diet Information

The other day, I was talking with my sister about eating healthy and she said, “Breakfast is the hardest meal for me. After all, what can you eat besides bacon, sausage, or eggs?” Eating breakfast is essential to your weight loss efforts. A National Weight Control Registry survey has shown that people who eat breakfast tend to be slimmer than people who do not. Eating breakfast kick starts your metabolism in the morning.



Because eating a healthy breakfast is a problem for many people, I would like to share with you some ideas for this meal to help you start your day right.

Omelets - Okay I know these are made with eggs, but let’s make them healthier. To start, mix three egg whites together, plus one yolk. Cook the mixture in a pan that has been coated with cooking spray. Fill the omelet with green onions, red peppers, mushrooms, and low fat mozzarella cheese. For an added kick, serve with 2 tablespoons of chunky salsa or low fat sour cream.



Breakfast pizza - To create an Italian masterpiece, simply spray two whole wheat English muffin halves with olive oil spray. Toast lightly. Top the halves with two tablespoons of tomato sauce or spaghetti sauce on each. Then add some chopped vegetables, such as peppers, mushrooms, artichokes, or olives. Cover the vegetables with part-skim mozzarella cheese and bake for 10-15 minutes in a 425 degree oven. This pizza also makes a good lunch.



Smoothies - Want something sweet and healthy? Try a Strawberry, Orange, and Banana Smoothie. To make one, pour one cup of orange juice in a blender. Add one cup of frozen strawberries, one whole banana, and a scoop of vanilla flavored protein powder. Blend until smooth. Enjoy!



Nutty Yogurt - If you are in a hurry, nothing beats a small container of fruit flavored non-fat yogurt and mixed with 2 TBSP. of almonds, pecans, or walnuts. Alternatively, you can also stir in
Tags: black women, Breakfast, christian women, diet, exercise, health, nutrition, recipes, weight lossblack women, Breakfast, christian women, diet, exercise, health, nutrition, recipes, weight loss

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Not so long ago, on advice from a naturopath, I tried a low GI muesli with almond milk for breakfast. Supposedly healthy right? For the next few hours I felt like I was fighting to stop from drowning. My emotions dived to their darkest depths they had in many years. Had I not been aware of what I was normally like in the morning (when not having cereal for breakfast) I would have been ready to crawl into bed to hide for days, or worse… Thankfully the feeling passed by midday and I was back to my normal self.

When I have cereal for breakfast it makes me depressed. How come the Doctor doesn’t know to tell me that? I haven’t had cereal for breakfast for over 6 years. Not porridge, not low GI muesli, not flakes, biscuits or bubbles. Only 3 generations ago there was no such thing as a breakfast cereal but now most people can’t imagine what you would have for breakfast if you couldn’t have something in a bowl with a white liquid on it.

I am not suggesting that everyone skips cereal for breakfast (although I could probably justify it). The important thing is to find out what works for you. Some people do better starting the day with protein, some with carbohydrates. Try something different for a few days and see if your depression lifts.

You may notice the difference immediately and never want to go back. Make a note to check in with yourself through out the morning. Make an appointment in your calendar or set the alarm on your watch to remind you to see how your doing. Also, ask people who you spend time with in the morning to notice if you seem different as well.

So what can you eat instead of cereal for breakfast? Many cultures around the world do not have cereal for breakfast. Instead they have something to eat that would eat at any other time of the day. For example, left overs from the night before, baked beans, steamed broccoli, tuna salad, tofu and leafy greens, even an omelette that includes vegetables. And no, two pieces of raison toast or a blueberry muffin are not good substitutes. We’re aiming for good protein sources.

What about asking friends for ideas? Do you know anyone from non-western backgrounds? If so, ask them what they have for breakfast - many cultures around the world don’t have breakfast out of a box so there must be answers out there.

But what about the time it takes to prepare something other than cereal for breakfast? For the 9-5 lifestyle, being able to throw something in a bowl put white liquid on it and then bolt out the door saves time in the mornings. My question is: How important is your health to you? Ok I’ll stop preaching from on high. Time is a consideration in the mornings and I imagine that having to come up for something for children as well only adds to the pressure. What about a large pan of scrambled eggs, a saucepan of beans, or a large salad with left over sausages?

What about the additional cost? Cereal is cheap but you get what you pay for. Are you currently paying for depression medication? If you can reduce or eliminate your medication by changing what you eat for breakfast then you will have freed up some money to buy quality food instead.

If you have a protein breakfast, what about calcium from milk? So, the dairy industry has you convinced that you can’t get enough calcium from other sources, eh? If you want to try the experiment of not having cereal for breakfast for a few days, have it for you last meal of the day instead. I know it might feel like your back in college and have nothing else to eat but if you do well with higher protein in the mornings you will probably also do well with higher carbs at night. Try it and see - the kids will love the novelty.

Remember, its about finding out what works for you. We all have different metabolic types that require different ratios of proteins and carbohydrates at different times of the day. By varying our diet and noticing the difference in how we feel we can work out what is just right for each of us.

Rod Sherwin is an EFT Practitioner and runs Tap4Health in Melbourne, Australia. Rod has over 6 years of studying advanced health technologies such as Emotional Freedom Techniques(EFT), Metabolic Typing, and NLP. He has worked with Anthony Robbins in a leadership capacity all over the world and enjoys building the fires that people walk on to transform fear into power. Click here to see a recent television interview with Rod.

Tap4Health is unique if that we offer a Success Guarantee to clients. If you do not feel you have received significant results from treatment you receive your money back! It’s that simple. For more information see Tap4Health.

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Not many people realize it but eating breakfast is the secret to staying healthy. No matter how busy you are, it’s important to fuel your body so that you can have energy throughout the day. Eating a good breakfast sets the tone for the rest of the day. So don’t overlook this important meal. Select healthy options that fit your taste and lifestyle.

The Benefits of a healthy Breakfast are:

Jumpstart your metabolism from the overnight fast: Breakfast is considered an important meal because it breaks the overnight fasting periods and replenishes your supply of glucose. Glucose is your body’s energy source and is broken down and absorbed from the carbohydrates you eat. In the morning, after you have gone without food for as long as 12 hours, your glucose levels drop. When this happens, your body compensates by releasing the glucose that has been stored in your muscle tissue and liver, called glycogen. Once all the energy from the glycogen stored is used up, the body breaks down fatty acids to produce energy. Without carbohydrates, fatty acids are only partially oxidized, which can cause reduced energy levels.

Works towards weight Loss: After 12 hours of sleep your body has been fasting overnight, and in the morning you are almost in the first stages of starvation. Skipping breakfast keeps your body in ’starvation’ mode, while eating a good meal will give your metabolism a boost. If you’re trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. Eating a healthy breakfast will increase your fat burning ability. Breakfast, therefore, can boost your energy levels as well as your metabolism for the day.

Increase your essential nutrients and overall energy levels: Breakfast provides a significant proportion of the day’s total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as foliate, iron, vitamins and fiber. Essential vitamins, minerals and other nutrients can only be gained from food.

Give You Brain fuel To Enhance Concentration: Eating breakfast improves your thinking ability and keeps you at top mental performance. It provides your brain with fuel to enhance problem solving and memory retention.

Beat The Binges: Eating a good breakfast will keep you from getting too hungry, which will help prevent you from over eating later in the day. Breakfast eaters are able to better resist fatty and high caloric foods throughout the day. If you skip breakfast, you will tend to nibble on snacks during the mid-morning and turn to coffee for an energy boost.

So what does a Healthy Breakfast comprise of?

A healthy breakfast should consist of a variety of foods. It should contain complex carbohydrates, protein and fiber. Protein can come from eggs, beans, or soy. Fiber and carbohydrates can be found in whole cereals, grains or in fruits. A good example of a healthy breakfast might be something like a boiled egg, an orange, and a bowl of whole grain cereal with skimmed milk.

No matter what you choose, eating breakfast gives you body and your brain the energy they need to carry you through the day. Be good to yourself and eat breakfast, as it will make you feel much better throughout the day.

Indy Stewart is a fitness expert and has a wealth of knowledge on how to Build Muscle with Weight Lifting. More info on Muscle Men.

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