Breakfast: To Eat It or Not To Eat It?

I would say the answer would be both! Eat it, but don't eat it!

When I say it it, I mean that you should eat something within a half hour of waking up. Studies have shown that eating within that time frame boosts your metabolism and it gives you the energy you need to get through your day. It also means that you won't be starving yourself after your fast (sleeping), so when you do decide to eat, you won't pounce on anything that crosses your path.

Eating breakfast isn't just important for adults though. Kids need that boost in the morning too. Studies show that people who eat breakfast in the morning are better-able to perform the required tasks of the day, but also children who eat breakfast are less likely to be absent from school.

I have noticed that you kind of train your body to get used to this. I used to skip breakfast, which is bad, I know now. And I was also very heavy during that time (which is also very common for people who skip breakfast). But when I skipped breakfast, I noticed I wasn't as hungry in the morning. Once I started eating breakfast, I'd hear my belly groaning each morning within minutes of getting out of bed. Just like most other animals, it gets on a schedule and likes to stick to it! I can't vouch for others, but that was my experience, so even if you think you aren't hungry in the mornings, try it for a week or two and see if that changes.

Ok, now, when I say "don't eat breakfast!", I mean do not eat the foods we have all come to know, and love, as breakfast foods. This means waffles, pancakes, french toast, donuts, muffins, bagels, and cereals! I don't care if it says "Nutri" or "Natural" or "Fiber" or "Gluten-free" on the box/bag/can ... check the labels. Check the ingredients. If you can't pronounce the ingredients on the list, then you should put it down and go find something that wasn't created in a laboratory. The food industry has got a sneaky way of marketing their products. They can get away with "less sugar" and "natural" because there aren't very good guidelines for what they have to take into account. For example, sugar is hard to track because there are many different types of sugars and they aren't required to include all of them on the nutritional guide. So here is my solution to that:

grams of carbohydrates / 4 = tsp of sugar that you consume with each serving

ex: 20 g of carbs / 4 = 5 tsp of sugar

Ok, so that is just one serving. How many of you eat just one serving of cereal? Anyone? I know most cereal serving sizes are 1/2 c to 3/4 c and I know that I used to fill that bowl to the top! And sometimes I would even go back for a second bowl. That is a lot of sugar, which we know is very bad for you.

So now that I've told you what not to eat, what should you eat?
I would recommend getting in the 3 key food groups: carbohydrates, fats, and proteins. And by "carbohydrates" I mean veggies! So a plate of eggs (protein/fat), veggies (carbs), and half of a sweet potato (carbs) with real butter (fats) will not only fill you up and be a great balanced breakfast, but it also is super delicious!

If you insist on finding something prepackaged, due to lack of time or resources, just check the ingredients list and see exactly what they are putting in the product. I can't say I have checked every label, but it is easier, for me, to just shop the perimeter and stick to real foods without the boxes or bags.

Another great option is to make breakfast foods ahead of time so you can just grab them and go. Casseroles are great, quiches are delicious. One of my new favorites is making meat muffins. That doesn't exactly sound the best, I know, but I'm talking like meatloaf in a cupcake tin. You can throw just about anything into some eggs, whip it up, pour it in muffin/cupcake tins ... 20 minutes later you have got meat muffins to last you all week that you can grab, heat, and go! It's also nice because you can include the 3 key food groups in them and get the balance all in one item.

Below is one of the recipes that I tried recently and thought was pretty good. I made them last night, breakfast for dinner, but my husband will be saving the rest for his breakfasts this week (he doesn't enjoy cooking and doesn't like waking up early to do it, lol).


Southwestern Omelet Muffins
 (found on Fast Paleo)

Ingredients:

• 6 ounces breakfast sausage links, chopped
• 2 bell peppers, assorted colors, chopped small
• ½ cup green onions, chopped small
• ¾ cups kale, chopped small
• 2 teaspoons salt
• ½ teaspoon pepper
• 1 teaspoon cumin
• 1 tablespoon garlic powder (or 2 cloves chopped fresh garlic)
• 4 ounce can green chiles, chopped
• 1/2 cup chopped cilantro (I omitted due to not liking cilantro)
• 1 dozen eggs

Instructions:

Preheat oven to 375 degrees.
Heat large skillet on medium high heat. Add sausage and brown all around.
Add peppers and kale and cook to soften, about 5 minutes.

In a large bowl, beat eggs with remaining ingredients.
Add sausage and veggies.
Line muffin tins with papers and divide egg mixture among them, filling about ¾ full.

Bake for about 25 minutes, or until the center is firm to the touch.


So, eat your breakfast, but don't eat breakfast! ; )
Enjoy!


Sources:
Mayo Clinic
Fast Paleo
WebMD

Recipe: Salmon Deviled Eggs

I have to say that when I am looking for the perfect snack for on-the-go I turn to deviled eggs. You can make a bunch of them ahead of time and they are loaded with healthy fats and proteins.

The only problem with these little guys is that they can be a bit messy to store unless you have a deviled egg holder and they typically do not last very long ... because everyone devours them. They are also a great little snack for little ones, much better than peanut butter and jelly sandwiches for sure!

These deviled eggs are kicked up a notch. How did they do it? They added salmon! If you are wondering who "they" are, I would be referring to one of my favorite nutrition resources: Nutritional Weight & Wellness. They also put out a great podcast called Dishing Up Nutrition if you are interested in educating yourself on the how's and why's of food. They have created this wonderful recipe so it only contains real, whole foods and is still delicious!

Makes 6 snack-sized servings | Gluten free and dairy free

6 organic hard-boiled eggs
3 T. regular safflower mayonnaise
1 tsp. vinegar
½ tsp. salt
dash of pepper
¼ tsp. paprika
1 tsp. mustard
1/3 - ½ c. canned salmon, mashed with fork

Directions:

1. Cut hard-boiled eggs in half lengthwise, remove yolks
2. Mash yolks with remaining ingredients. Refill egg whites with yolk mixture and refrigerate.

**If you aren't a fan of fish, you can leave out the salmon and just eat the eggs without. They will still be delicious! I promise! And I'm sure they will leave you more satisfied and feeling less guilty than a candy bar would. 

The Rule of Three

One of my favorite resources for learning about the how's and why's of food is a podcast called "Dishing Up Nutrition". The team is made up of nutritionists and food experts. Each week they go through and explain different foods and how they affect the body, but they also explain how to change the food you eat in order to feel better, reduce cravings, and even reduce many different health concerns.

There are two main messages that the podcast has in almost every show and that is 1) Don't eat processed foods and 2) Follow the rule of 3's.

The Rule of 3 means that for each meal and snack you should include 1 protein, 1 good fat, and 1 good carbohydrate. These three things should all be incorporated to have balanced meals. They all work together to help your body and mind. Without one or two of these components, it throws the balance off and you wind up having intense cravings, feel hungry soon after eating, or even are sleepy and grumpy.

What are classified as healthy?

Healthy Fats:

• avocado
• real butter (not margarine)
• fats in grass-fed animal protein
• coconut and olive oil (stay away from canola and vegetable oil)
• coconut milk 
• eggs

 

Healthy Proteins:

• grass-fed animal protein
• eggs
• nuts
• whey protein

*stay away from processed proteins 


 

Healthy Carbohydrates:

• Fresh vegetables (carrots, asparagus, spinach, broccoli, cauliflower, sweet potatoes, etc) 
• Fresh fruits (blueberries, strawberries, apples, tomatoes, watermelon)
• Frozen fruits & vegetables (just make sure they don't have any additives)

* The more color in a vegetable, the more nutrient rich it is.
* Stay away from breads, pasta, and grains

So try to get one of each of these into every snack and meal. An example of a great breakfast would be some eggs cooked in coconut oil, half of a sweet potato with real butter, and some spinach. Delicious too!

Recipe: Turkey Taco Chili (from SkinnyTaste.com)

I'd like to share one of my all time favorite chili recipes with you. It's a go-to recipe when you want that warm, comfort food without the guilt. Chili, in general, is a great comfort food, but this recipe is so yummy that everyone in the family will love it! I found it on the Skinny Taste website and now have it bookmarked so I never lose it. It's that good!





Turkey Chili Taco Soup
Gina's Weight Watcher Recipes
Servings: 9 • Size: 1-1/4 cups • Old Points: 3 pts • Points+: 5 pts
Calories: 198.8 • Fat: 1.4 g • Carb: 29.7 g • Fiber: 7.0 g  • Protein: 19.5 g
 

• 1.3 lbs 99% lean ground turkey
• 1 medium onion, chopped
• 1 bell pepper, chopped
• 10 oz can Rotel tomatoes with green chilies
• 15 oz canned or frozen corn, drained
• 15 oz kidney beans, drained
• 8 oz tomato sauce
• 16 oz fat free refried beans (I use regular refried beans)
• 1 packet taco seasoning (or make your own with this recipe)
• 2 1/2 cups fat free low sodium chicken broth (again, I don't use the fat-free version)

In a large pot, brown turkey on medium heat, breaking up with a wooden spoon as it cooks. When cooked through, add onions and pepper and cook 2-3 minutes. Add tomatoes, corn, beans, tomato sauce, refried beans, taco seasoning and chicken broth. Bring to a boil and simmer about 10-15 minutes.

Serve with a few baked tortilla chips and your favorite toppings such as low fat sour cream, jalapeños, reduced fat cheese, chopped scallions,  onions, or chopped fresh cilantro. Freeze leftovers in individual portions for future meals.

This is another recipe that I would highly recommend doubling and freezing some for later because it's so good that I am sure it won't last long. I also think it's great to use for breakfast with an egg or two fried up on top. I hope you enjoy!

Monday Motivation

I was talking to a good friend of mine about struggling with cravings and feeling bad when I give in to temptation. She said something to me that has really stuck with me. She said that giving up the bad food is hard and that we all stumble and give in sometimes. It was the answer most people give me when I tell them about how hard it is to stick to a healthy diet. But then she added something else. She said that I should instead try to focus on resisting temptation half as much. Then when that becomes easier, take it down another half. Each step will get you closer and closer to your goal: eating only healthy foods and having the power to say no to the bad foods.

It helped me to think about it in this way because I tend to have an all or nothing approach when it comes to food. I think, "Well, I've blown my diet by eating that cookie, so I may as well just forget about being good the rest of the day." But if I follow her advice, I can think, "Yeah, I had that cookie. But I'm not going to have any more. If I decide that I want to have a cookie the next time they are offered to me, then I will consider it." By doing this, I can keep myself from just giving in completely each time I stumble. And gradually, the amount of times that I turn down that cookie will grow to be more and more. And that's where habit comes in. They say it takes 3 weeks to turn an action in a habit. So if I'm turning down cookies and cakes when I go to birthday parties or work get-togethers or whatever the case may be, then I am that much stronger, because it doesn't even become an option. And then I can go home and eat a little treat that I have prepared for myself on my Paleo guidelines.

But even if I do give in and have that cookie, it's important not to think of it as the end of the world and totally cave in to devouring everything in site. It also helps to remember that turning down this cookie doesn't mean that you can't ever have another cookie again, which is what I tend to do with my all or nothing approach. And the fact that it isn't completely prohibited makes it just that much less desirable. People always want what they can't have. So by allowing yourself a cookie once in a while, perhaps stick to Paleo or healthier versions, but at least you aren't denying yourself and creating that subconscious pull to the bad food.

Plan Ahead

They say that if you want to be successful with your diet/lifestyle/way of eating that you need to be proactive. Plan ahead. If you think about it, when is the time that you feel the cravings the most? When are you most likely to give in? It happens when you haven't planned out your next meal, right? Whether that means you've gone an hour or two past dinner time or whether you head to the kitchen to try to make a meal out of something you will try to throw together. When you're hungry, or when your food options are limited, we're much more likely to make poor choices.

I've never been all that great with planning ahead. My usual style was to wake up, wait until my stomach reminds me that I need to eat, and head to the kitchen to see what sounded good. That means that my blood sugar level is pretty low and I'm much more likely to grab a piece of bread with some peanut butter and honey on it. And then another. And another. And another. And then to wash it down, maybe some chocolate milk? Then, when I was really bad, I'd wait until I got so hungry that the thought of waiting to cook would be so horrible I would run through the drive through of the nearest fast-food restaurant.

That's how I used to do it. Now I don't eat bread, I definitely don't eat fast food, and I know that you should eat soon after waking, not only to kick start your metabolism, but to also fuel you for your day. It's been proven that people of all ages perform better at school and work when properly fueled in the morning, typically within 30 - 60 minutes of rising. This breakfast does not mean a glass of orange juice and toast. Listening to a podcast from Nutritional Weight and Wellness, called Dishing Up Nutrition, I have learned that a glass of orange juice is actually worse for you than a can of pop. Considering that a can of pop offers absolutely nothing of value, how does that make sense? If you think about how many oranges you eat when you want a snack, I'll bet most of you will stop at one, right? Now think about how much juice is in one orange. You would need several oranges to fill a normal sized glass of orange juice. Oranges are natural foods, but they're also very high in sugar. And your body does not need that much.

Toast is very similar; although not considered a sweet food, it is a refined carbohydrate. Next time you pick up a bag of processed carbs, look at the nutritional label. Find how many grams of carbohydrates there are and divide by 4. So if your serving of bread (toast) contains 24 grams of carbohydrates and you divide 24 by 4, you end up with 6. That is how many teaspoons of sugar those 24 grams of carbohydrates converts to. So you start your day loaded up on sugar, which takes your blood sugar high. And what happens to all things that go up? They must come down. And this is usually in the form of a blood sugar crash. And that is when you end up starving an hour later, searching the halls for a vending machine to grab a Snickers or a Twix, which only repeats the cycle.

So the lesson for today is not only to eat a healthy, balanced breakfast including 1 healthy protein, 1 healthy fat, and 1 healthy unprocessed carbohydrate soon after rising, but also to plan ahead. Think about when you are able to eat and what you will have available. The best leaders always form a plan before going into action. You shouldn't be any less considerate to your body. If you know for a fact you're going to have salmon and asparagus for lunch at 12:05, then you'll be much less likely to either munch on chips at your desk at 11:15 or to wait until 1:30 before realizing your stomach is growling and go off in search of that candy bar.

One of my good friends is a meal planning goddess!! (Link to her blog here) She knows what she's doing. I've picked up some tips from her over the last year or so and hope to come up with a good Paleo-style meal plan for 30 days, including a grocery list, to help me get on track... and I'm sure my husband would appreciate a few new recipes to add variety to his meals too. I'll work on that and post it when I'm finished so you can see what it looks like and maybe come up with a meal plan for yourself!

That's all for now. Until next time!