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
Eating Healthy On The Go: Top 10 Tactics
You’re a busy, active person on the go and that probably means a packed schedule, rushing around and juggling your many responsibilities. Often this results in skipping meals or grabbing whatever is convenient.
While reality is that we may need to eat on the go, it is possible to keep it healthy.
The following tips will help keep you energized and fueled when life gets busy.
1. Don’t skip meals.
Skipping meals only leads to increased hunger and possibly poor food choices later on. Try to eat at least every 4 hours to keep hunger in check and blood sugar stable.
2. Stash healthy snacks.
Stash healthy snacks in your purse, backpack or car for when hunger strikes. Planning snacks into your day can help you keep energy levels up and stay satisfied in between meals. Try keeping low-fat granola bars, small baggies of trail mix and fruit handy.
3. Carry a water bottle.
Thirst is often mistaken for hunger and being dehydrated can lead to fatigue resulting in a high sugar pick-me-up. Stay hydrated by carrying a water bottle with you during the day.
4. Plan, plan, plan!
Is skipping meals part of your daily routine? Plan it out ahead of time, even it that means writing in your planner. Start by planning a little extra time in the morning so you can eat before you leave the house.
5. Choose healthy fast foods.
Believe it or not, there are healthy items to choose on-the-go, even fast food! Try a grilled chicken sandwich, veggie burger, yogurt and fruit, a small turkey sandwich on whole wheat or a bean burrito.
6. Balance your meals and snacks.
Carb heavy foods are easy to grab, but they can leave you hungry in an hour. Try adding a dose of protein to help keep you satisfied for longer. Try cottage cheese with a granola bar, string cheese with fruit, peanut butter and jelly on whole wheat or turkey slices with crackers and carrots.
7. Convenience can be great!
If pre-portioned foods keep you eating healthy, go for it! Single packaged foods such as whole grain cereal or oatmeal, string cheese or low-fat cheddar sticks (Trader Joe’s), veggie burgers, baby carrots, Kashi granola bars and 100 calorie packs are great on-the-go choices that keep portions in check. And, don’t forget about fruit – it is naturally convenient!
8. Utilize leftovers.
When you do cook, make extra and freeze them in individual containers. Now, you have your own convenience food that can be packed in an insulated lunch box or pulled out when you come home from a long day.
Being busy can build stress and stress can lead to anxious eating. Ask yourself if you are really hungry. If you are reaching for food because you’re stressed, try deep breathing or a brisk walk.
10. Enjoy the eating experience.
Take a moment to sit down and eat, even if that means pulling over in the car. Multi-tasking while eating turns off your intuitive eating, meaning you may eat too quickly and overeat or feel unsatisfied.
5 Healthy Fast Food Choices
1. Subway sandwich from the Fresh Fit Menu. Add a side of apple slices or baked chips and call it a meal!
2. Keep smoothies healthy and try a Jamba Juice Jamba Light or Yogurt and Fruit Blend.
3. Burger King BK Veggie, minus the mayo and a side salad with low-fat dressing.
4. Any item from the Taco Bell Fresco menu. Pack fresh cut-up veggies to enjoy with your meal and add filling fiber.
5. Tender Grill Chicken Sandwich or Salad (ask for low-fat dressing) from Burger King.
Shauna Schultz, RD, has the nutrition solutions for all your weight loss questions.
September 25, 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