10 Fast, Flavorful Grab 'n Go Breakfasts
You may be tempted to skip breakfast, but that’s a shame because of all the wonderful benefits breakfast offers.
And, it couldn’t be easier. I’ll show you how with 10 great grab 'n go breakfasts!
First, examine your breakfast habits:
How many days out of the week do you eat breakfast? Hopefully your answer is everyday! However, if you skip breakfast frequently, try asking yourself why.
Is it because you are not hungry in the morning or you don’t have time? Or, is it because you think breakfast will make you hungry the rest of the day or because you think it will help you lose weight?
No matter what your reason is for skipping breakfast, there is a solution and yes, it is still important to start your day with a nutritious meal.
Breakfast can be quick, satisfying and tasty with a preparation time of 10 minutes or less.
Second, challenge common excuses for skipping breakfast
• You are not hungry – practice makes perfect! The more you eat breakfast, the more your body will crave it. Also, take a look at your portions the night before. Skipping meals can lead to overeating later in the day leaving you less hungry in the morning.
• Breakfast will make me hungry all day – it is good and normal to be hungry at intervals throughout the day! Ideally, you should try to eat every 3-4 hours to keep your engine humming, prevent cravings and mood swings and improve energy levels.
• Skipping breakfast will help me lose weight – wrong! In fact, a common trait among people who successfully lose weight and keep it off is that they start the day with breakfast!
• I don’t have time – breakfast can be as easy as grabbing a few items and heading out the door. Or, you can prepare something up the night before – try the recipe below for a no-fuss breakfast!
Super Fast Grab-n-Go Breakfast Ideas
• Small whole wheat bagel with light cream cheese and banana
• Whole grain toaster waffle with peanut butter, sliced strawberries and all-fruit jam
• Meal replacement bar and fruit
• Hard boiled egg (boil the night before), whole grain toast & grapes
• String cheese, apple and low-fat granola bar
Healthy Breakfast Picks on the Road
• Jamba Juice Yogurt and Fruit Blend – try a protein or fiber boost (220 calories, 0.5g fat)
• Starbucks Orange Mango Smoothie (250 calories, 16 g protein, 5g fiber)
• Starbucks Reduced-Fat Turkey Bacon, Egg and Cheddar Sandwich (350 calories, 11g fat)
• Dunkin' Donuts Smart Menu Egg White Veggie Flatbread Sandwich (290 calories, 9g fat)
• LaBou Creamy Oatmeal Cereal (266-279 calories, 3-8 g fat)
October 15, 2008
Never Be Fat Again: The Science Behind Slimming
MIT-trained chemist Raymond Francis got tired of dead-ends with doctors and took his health – and weight – issues into his own hands.
His first book was Never Be Sick Again. He's back with his mind-boggling new effort: Never Be Fat Again (HCI).
Francis has found the answer to the obesity plague that has left 2-in-3 Americans overweight! Using basic science of how your body works, he’s come up with a 6-week plan he says will permanently break the fat cycle.
"What makes Never Be Fat Again fundamentally different is that, unlike most weight-loss books, it actually promotes permanent weight loss," Francis says.
"It is an established fact that weight-loss diets don’t work. This is because most weight-loss books are scientifically and nutritionally unsound, and many are so unsound, they are dangerous. This book provides a revolutionary understanding of overweight. Never Be Fat Again identifies overweight as a serious chronic disease — a disease caused by massive cellular malfunction—resulting from nutrient deficiency and exposure to environmental toxins.
"The book proposes the NBFA Lifestyle to address these causes. By addressing the true causes of overweight disease, permanent weight loss can be achieved... without counting calories or feeling hungry or deprived. Best of all, overall health dramatically improves while the pounds are being lost."
Francis says the biggest problem with most approaches to weight loss is that most approaches focus on cutting calories.
"We know that this doesn’t work over 90 percent of the time," he says. "When you cut back on food, you increase food cravings. Even if you lose weight in the short term, it comes right back, and yo-yo dieting is dangerous and permanently harmful.
"Never Be Fat Again focuses on eating foods that supply cells with the nutrients they need, while avoiding toxins that we know will pack on pounds. In this way, hunger disappears and pounds melt away naturally and effortlessly.
"Further, most approaches fail to address the mental, physical, genetic and medical dimensions of overweight."
Francis says it is not how much you eat that matters, but what you eat.
"No one needs to feel hungry," he says. "You can eat as much as you like so long as the food is nutrient-rich and free of toxins. To achieve permanent weight loss, we must supply our cells with all the nutrition they need while avoiding toxins that interfere with our appetite and weight-control mechanisms."
Francis says identifying toxicity as a major cause of overweight is a breakthrough in weight loss.
"To permanently reverse overweight, or any other so-called disease, it is necessary to address deficiency and toxicity and restore cells to normal function," Francis says.
"By eating a diet that does not supply cells with all the nutrients they need, our appetite and fat storage controls are turned on. When the body knows it lacks nutrients; it turns on the appetite and tells us to eat. The problem is we typically eat more high-calorie, nutritionally-deficient foods, which add to our calories and pounds but keep the appetite turned on because we still lack nutrients. Likewise, the body senses the lack of nutrients as starvation, and it instructs the cells to store fat in order to protect us from the famine."
So how does toxicity cause us to be overweight?
"Certain toxins, such as aspartame, glutamates, prescription drugs and pesticides, can turn our appetite controls “on” making us hungry all the time," Francis says.
"In addition, they turn our fat-storage controls on. When these toxins are acting, even if you cut calories, you will still pack on pounds because you will be storing fat regardless of what else you do. Tragically, most diet books allow, and even encourage, consumption of foods that we know contain these toxins."
Francis says sugar is a deadly poison that may be the largest single contributor to the epidemic of chronic and degenerative disease plaguing America.
"Sugar is a major contributor to overweight," he says. "It is one of the deadliest poisons we are exposed to on a daily basis, causing both deficiency and toxicity. It causes nutritional deficiency because it is just empty calories, delivering no nutrients, while it consumes precious nutrients as the body tries to metabolize it.
"The toxicity comes because it sets off a cascade of chemical reactions in the body, producing chemicals that have a toxic effect on us. Every time you eat sugar, the effect on your body is like a 50-car pileup on the freeway — toxic spills, wreckage, injuries, chaos. Permanent injury is done from which you will never recover. Sugar wreaks havoc on your DNA, immune system, hormone system, cardiovascular system, nervous system, and cellular health—it ages you."
So what can the average person do right now to lose weight?
"Very simply, cut out processed foods," Francis says. "Cut all the empty-calorie foods containing sugar, white flour and other processed grains. This includes breakfast cereals, breads, cookies, cakes, chips, sodas and most packages foods.
"Eat primarily a plant-based diet consisting of organic fresh vegetables, fruits, whole grains, beans, lentils, sprouts, nuts and a small amount of animal protein for those who desire it. Start a consistent exercise program, and work on the psychology that affects their weight."
August 18, 2008
Dieting Mistakes I've Made!
I am lucky enough to attend college in Fort Myers, Florida where sunshine and sparkling bodies of water are “just another day” on my campus.
I think students have begun taking this beautiful weather for granted, and it shows. I don’t live on campus, and we commuters are forced to walk up to a mile to our classroom buildings from the parking garages on the outer edge of campus. Of course there are no hills around here, and I look forward to the walk.
I often pause to catch a glimpse of the exotic birds, frogs, and even alligators sunning themselves near the lakes and walkways. I always wear my walking shoes to school and use the time to sort through obligations in my mind and soak up that crucial vitamin D. The dormitories are an even further distance from the main campus; so many students utilize the bus system.
Imagine if a student who always took the bus began walking to and from their dorms daily. That extra exercise would provide a huge boost to their mood and metabolism! Now, I’m sure my friends to the north will start complaining about the snow and cold winds on their hilly campuses. My sister attends Point Park University in Pittsburgh, PA. She has bought all the necessary shoes, coats, hats, and gloves for the sometimes treacherous walk to class. When the weather is really bad, she does take the bus; but she always endures at least the walk to the stop.
To my peers: Please stop circling the parking lots for the closest spot, and for goodness sake if you live on campus, kick off those flip-flops, tie up your tennis shoes and walk!
What is it that makes such smart, organized, responsible students so ignorant about what they drink? My brainy friends on campus can spout off facts about politics, participate in major research studies, and even pass calculus. Are their brains so full of knowledge that they can’t fit any information about nutrition? Or maybe they read so many textbooks that their eyes are too droopy to read nutrition labels.
Whatever the reason, they see no harm in starting their day with creamy, frothy concoctions (we have a Starbucks and Einstein Brothers right on campus servin' these rich drinks all day long!). The coffee shops are conveniently located in the Student Union and the Library, where many students kill time between classes by putting their feet up, catching up on some reading, and mindlessly sipping on caffeine and sugar for a quick energy boost.
It may work for the moment, but no wonder I catch so many of my fellow students napping during class! My favorite treat is diet green tea. It has enough caffeine to get me going, and I always stick with the diet versions because regular can pack as much sugar and calories as soda! But if you’re like me and simply must have that hot 20-oz. French vanilla cappuccino, opt for a lighter version. Starbucks, like most coffee joints, has a nutritional guide available on their website.
I used to go extreme and order a sugar-free, nonfat latte. As long as the drink is light/free of sugar and/OR fat, it’s a safe bet in the morning.
My final plea
My final plea is that students become educated about dieting fads. I can remember being a freshman (and I’ll admit, a bit young and dumb) and becoming aware of my food choices. I knew I didn’t want to be fat, so I simply erased all fat from my diet. I ate mostly white carbs and little else. I had no energy and didn’t lose as much weight as I’d expected.
I now know the differences between healthy fats and bad, and why healthy fats are crucial in moderation. I’ve also attempted the Atkins diet, which ultimately led to major sugar binges. A bag of cookies and a Ben and Jerry’s later, I realized that wasn’t working either! Balance, moderation, and the occasional treat has become my healthy, successful way of life.
Small changes can make a big difference for young people. Stay tuned for more from the files of College Life Confidential!
Erin Johnson is a senior at Florida Gulf Coast University in Fort Myers. She is writing a blog for Diet.com while trying to survive college by balancing class work, family life, a social life, and of course... eating right on a college budget!
March 24, 2008