Healthy Breakfasts for Weight Loss


A common misconception when trying to lose weight is the simply eating less food will lead to weight loss, odd as it may sound it is not simply a question of eating less food. Far from it, a crash diet, a sudden burst of exercise or any drastic change of lifestyle can sometimes do more harm than good. But why is that? Surely its food that leads to weight increase?!

Well, your body prefers slow changes rather than sudden changes in terms of food and exercise. Notice we mention exercise here, diet alone will not do help reduce weight loss. It is far more important to aim for a balanced and healthy diet that can sustain your weight reduction in conjunction with an effective exercise program.

But here, we will have a quick look at the first meal of the day, and perhaps in many ways, the most important. Breakfast!

Skipping breakfast is a common strategy for people trying to lose weight. In fact, many people feel they do not have the time for breakfast and so will skip this important meal, but there are several reasons why this is not a good idea. There is plenty of truth in the old adage that breakfast is the most important meal of the day and here are some of the reasons.

So tell me, what are the benefits of eating a healthy breakfast?

Eating a healthy breakfast speeds up your metabolism, which means that more calories will be burnt throughout the day. In this way, eating a good healthy breakfast can actually help you to lose weight.

A good breakfast helps you to restock or refuel vital energy stores, which have been depleted overnight. Lets face it, after a good nights sleep you have been without food (and water) for several hours. You know how you would feel during the day if you was to be without food for several hours. Well a healthy breakfast is the fuel that gives us energy for the day's activities!

For many of us, perhaps due to work or a busy lifestyle, breakfast is the only meal of the day that includes vital nutrients such as calcium from milk and fiber and antioxidants from whole grains. These nutrients are important to our diets.

If you skip breakfast, you're less likely to make it through to lunch without getting hungry. Becoming hungry during the day could lead to eating snacks, snacks which are often poor value in terms of nutrition. Eating a good breakfast in the morning is a lot better for you than eating snacks before lunch.

Eating a healthy breakfast helps to improve mental performance, concentration and mood throughout the day. That's right, food for the brain!

Perhaps most importantly if you are aiming to for a balanced program of weight reduction, studies have shown that people who eat breakfast are more likely to maintain a healthy weight.

Healthy Breakfast Guidelines



They often told us since grade school:Start the day with a good breakfast! But while eating breakfast does seem to boast performance in children, it's not so clear whether it's equally important for adults.

While a number of studies have suggested that skipping breakfast can cause fuzzy thinking and fatigue, some experts say that the evidence is not convincing. Studies on human performance indicate that people who regularly skip breakfast may actually experience an energy slump on occasions when they do eat it. Dr Arthur Frank, MD, medical director of the Obesity Management Program at George Washington University Hospital in Washington D. C. is not opposed to the idea of having breakfast, "you shouldn't feel obligated to eat it", he says. "Follow your body's lead. "

Of course, if you frequently find yourself feeling tired as the day wears on, skipping breakfast could be making the problem worse, says Wahida Karmally, DrPH, RD, CDE, director of nutrition of the Irving Center for Clinical Research at Columbia University Medical Centre. She recommends starting the day with a breakfast that is high in complex carbohydrates blended with protein-whole-grain cereal with low-fat or fat free milk and fresh fruit, for example, or whole-wheat toast topped with low-fat cheese.

We recommend adding one of USANA's Macro-optimizers to your breakfast. They contain complex carbohydrates, dietary fiber for more energy, soy protein and potassium in the right ratio's, with a low glycemic index of 23. You can read more about macronutrients in one of the following sections. Children who eat breakfast are more likely to have better concentration, problem solving skills and hand-eye coordination.

The State of Minnesota Breakfast Study showed that "students who ate breakfasts before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits and increased student behaviors. "

Eating only sugary foods may cause your child to have erratic energy levels, it actually spike their blood sugar levels which can cause type 2 diabetes. Eating a balanced breakfast will help get them going and sustain their energy until lunch time.

A healthy breakfast does not have to take a lot of time. Stick to the basics and serve simple foods that are nutritious and quick in the morning. For ideas, here are ten tips for nourishing ways to kick-start the day.

Ten tips for a healthier breakfast.

1. Oatmeal in an instant

Instant oatmeal is great on a cold morning and contains fibre and vitamins. Choose oatmeal that isn't already pre-sweetened. Sweeten it with raisins or fresh fruit.

2. Smoothie madness

Blend frozen fruit(bananas and berries are great), low-fat or fat free milk and 100% fruit-juice for a quick, tasty breakfast smoothie with lots of nutrients.

3. Go 100% whole grain

100% whole-grain, fiber containing cereals served with low-or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are also easy and tasty.

4. Eggxactly!

Boil, scramble or poach eggs and serve on whole-wheat toast they're packet with nutrition and in appropriate portions, are great for kids.

5. Toaster Treats

Frozen, whole-grain waffles take almost no time to make. Top them with berries, low sugar apple-sauce or sliced bananas instead of syrup.

6. Go Nutty!

Spreading peanut or almond butter on whole-grain toast is great to get both protein and fiber.

7. Go Fruity!

A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.

8. Try All-Fruit Spreads.

Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.

9. Bagel Classics

Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or peanut butter.

10. Breakfast On-the-Go

Don't have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins or the USANA Nutrition bars (Iced lemon Fibergy Bar, Oatmeal Raisin or Peanut Crunch Nutrition Bars).

7 Healthy Breakfasts For An On-The-Go Lifestyle


Breakfast is the most important meal of the day. Statistics support it, studies prove it. Still, for many, it remains an inconvenient truth. One of the reasons for this is because it takes too much time. Here are 7 HEALTHY quick and easy breakfast ideas, that you can take on the run, to help you learn to love breakfast:

1. Smoothies - They come in all flavors and styles from just pureed fruit, to the high protein super-food version. Blend it all together and viola, you have a power breakfast to go! The recipe I make for my kids includes:

    Frozen berries
    Whey protein or a raw egg (be sure to use very fresh organic eggs if using raw eggs)
    Green powder (I use Pure Synergy)
    Grade B maple syrup - to desired sweetness
    1 teaspoonful of ground flax seeds or little bit of flax seed oil (it tastes good if you get a high quality brand and keep it refrigerated)

2. Water fried eggs - This takes very little time with hardly any clean up. Be sure to put some bread in the toaster before you get started! Put about a ¾ cup of water in the bottom of a small skillet that has a usable lid. I like to use a non-stick for eggs even though it is not really necessary. Bring the water to a full boil -this will only take a minute --and then crack in 2 eggs, season with salt if desired, and cover. Turn heat down to a medium low heat. And let is cook gently for 2-3 minutes. They should be fully set by then and go well on a piece of sprouted whole grain bread. If your yolks are set you can eat this on the go!

3. Apple with almond butter and cinnamon - This is a great light breakfast that will help you get off to the right start in the morning without weighing you down. Just cut up a fresh crisp apple into narrow slices, sprinkle with cinnamon and then drizzle 1-2 tablespoons of almond butter over it. This is so yummy you will want it for dessert too!

4. Breakfast rice bowl - Are you a whole grain kind of person? Oatmeal that is worth eating takes a bit of time, but this wont. Put some leftover brown rice or quinoa in a microwave safe bowl. Add a little bit if dried fruit such as raisins or cranberries, and then add either nut milk or other preferred milk. Heat it in the microwave until it is hot but not scalding. Add maple syrup if desired.

5. Banana sandwich - This is great on the run and pretty substantial as well. Lightly toast 1-2 pieces of sprouted whole grain bread. Spread with 1-2 tablespoons of almond butter and top with banana that has been sliced the long way. Use ¼ of the banana for a one-slice sandwich (also fold the bread to keep everything in place) and 2/4 of a banana for the 2-slice version. Once the ingredients are in place, sprinkle lightly with cinnamon (or cinnamon sugar) and place the other slice of bread on top and enjoy.

6. Savory rice bowl - You may not like sweet breakfasts, and that is just fine. This basic idea feeds most of the world. Put some leftover brown rice or quinoa in a microwave safe bowl and top with some leftover vegetables, soup, or anything that would taste good on rice. Heat in the microwave for a minute or two. This is fast and healthy!

7. Leftovers - This is almost too obvious to list however, breakfast is NOT to be skipped. In a pinch you can always have just a little bit of what you had the night before. If you have time, scramble it up in some eggs, if not, do the best you can. Make a little sandwich with it, put it in a container you can heat up and take with you, just be sure to ALWAYS eat breakfast!

Remember, a breakfast does not have to big or fancy to do its job, it just has to be eaten. Make this a habit and you will find that you have more energy, clearer thinking, stronger immune system and less illness, and maintain a healthy weight more easily.

Linda Mechner, founder of Linda Living, is the authority at supporting those who wish to take back control of their health and life. Her celebrated work has created breakthrough results for clients dealing a variety of health challenges including suppressed immune function, allergies, low energy, weight issues, emotional eating, and mood management. Her broad knowledge enables her to assist her clients in discovering and overcoming the root causes of health challenges both large and small.

As an EFT practitioner, and NLP Master Practitioner, her philosophy is grounded in the fact that mastering one's own mind is at the heart of creating REAL and lasting change. Linda's programs involve changing current beliefs and strategies concurrently with making supportive dietary and self-care choices.

Healthy Breakfast - The Importance of Having it Every Morning


Eating a healthy breakfast is one of the most important ingredients of living a healthy life. Unfortunately, however, many people hardly eat anything in the morning. I admit I was that way too occasionally when I was still in school. It mostly happened when I was cramming for an exam the night before; I would then want to get an extra hour of sleep instead of eating breakfast.

I know a few people who started forming the unhealthy habit in school which later got carried into their adult lives. They are so used to not eating in the morning that they don't even feel hungry until lunch time. So they tend to eat a big lunch and again a big dinner in the evening. This is a way for your body to make up for not getting a healthy breakfast when you rise. You may not feel any negative effects from it until you get older and your metabolism slows down; you then start to gain weight and have a lot of health issues associated with it like high blood pressure and cholesterol, diabetes, etc.

Fortunately for me, I have always been interested in healthy living and hence, read plenty of books and articles about it. So I learned the importance of eating a healthy breakfast early on, and didn't allow myself to fall into the bad habit of not eating in the morning.

By eating a healthy meal to begin your day, your body kicks on the metabolism which helps burn calories more efficiently. This way you also get a small boost of energy which improves your performance. You can see why eating a healthy breakfast is even more important if you're trying to loose weight.

Remember though, that eating healthy to start your day doesn't mean just eating anything. Donuts, sugary pastries, bacon, sausages, and even bagels especially with cream cheese are out. Your body doesn't need all the calories contained in those foods. Cereal is generally good but you still need to read the labels since some cereals contain high sugar.

So what are healthy breakfast foods? Before I start my day I usually eat a bowl of cereal with low fat milk, some fresh fruit, and a glass of fruit juice. You can choose different types of cereals and fruit throughout the week so that you don't get bored eating the same stuff every day. You may also want to add low sugar oat meal and dry toast (especially whole wheat) to your healthy breakfast menu. If you're in a hurry, consider having a protein drink instead of skipping breakfast. Those are just a few ideas. You can add your own or improvise a little to spice things up, which I often do, as long as the food is not high in calorie.

Quick and Healthy Breakfast Ideas For on the Go Moms


It is often understated just how vital a morning meal is but breakfast is definitely the most important meal of the day. Unfortunately, due to any number of circumstances and reasons, many of us fail to find the time for a proper breakfast. This is not good because there's a lot of evidence to suggest that your body and mind will suffer unless you have a healthy breakfast each morning.

The average person spends six to eight hours sleeping. After that time, your body needs fuel to keep going. Without breakfast at home, your options for a meal on the go will often amount to ingesting excess sugar, excess fat, excess carbohydrates or all of the above. In the effort to save time, people often make the convenient trip to the fast food restaurant. This is usually not as convenient and time saving as one might think since many other people have the same idea. The ten to fifteen minutes spent driving around, parking, and waiting in line could have been spent preparing yourself a healthy breakfast at home.

If you're a notorious breakfast skipper, here are some ideas and solutions to make sure your days starts with a good breakfast. Not only will these good breakfasts help you keep from being hungry but they will also provide that all important natural energy boost to help start your day off right.

1. Granola and fruit Yogurt - Some people like to eat yogurt, some people don't. Well regardless, yogurt on its own won't prevent you from being hungry. The key is to add some granola and a few raspberries or blueberries to the mix. Those who don't like yogurt may want to give this a chance as the new ingredients give this breakfast a whole new flavour. This is a great solution to your breakfast dilemma, especially for those mornings when you're running late. By keeping small bags of granola and blueberries ready and prepared in the fridge next to the yogurt, you can simply grab them and go.

2. Egg sandwich - Again, the focus here is on pre-prepared food. For instance, the eggs for your sandwich can be cooked the night before and simply stored in a sealed container in your fridge. In the morning, you can just warm up the eggs in the microwave. If you want to liven up the meal, you can try adding some diced onions, veggies, or grated cheese. Place the eggs (and other ingredients if you so choose) on toasted bread. When the sandwich is made, if you don't have time to eat it right away, put the sandwich in a Ziploc bag or container so you can enjoy it en-route to, or upon arrival at your destination.

3. Fruit smoothies - These are a great breakfast any morning but are especially satisfying on a hot day. If you do your prep work the night before, all you'll have to do is blend the ingredients together in the morning. Just cut up the fruit of your choice into small chunks and store it in a sealable container. In the morning when you're ready to blend your fruit, add a cup of yogurt and a few ice-cubes. Depending on the fruit you use, you may want to add a touch of water if the mixture is too thick. You can determine your own preference here. Don't be shy and play around as there is a large variety of fruits and flavours to try out!

4. Oatmeal - This breakfast, which is a wonderful boost in the winter, makes a good hot meal that also contains lots of fibre, helping you keep from getting hungry later on. Depending on your tastes and time, you can either prepare it on the stove or use the microwave for instant oatmeal. Children tend to like the variety of flavours that instant oatmeal packages provide but that may not be the case for you. If you want to, prepare a container of other ingredients like bananas, blueberries, or strawberries to add a bit of flavour and diversity to your dish.

So, if you're like most of us, you're constantly waging a battle between eating in the morning, let alone eating healthy. However, with a little preparation and the right breakfast ideas, you too can have a satisfying and filling meal that isn't laden with too much fat, calories, carbs, or sugars. With these easy, healthy, nutritious, and time-saving breakfast ideas, you'll be starting the day on the right track and will feel much better for it!