Newsletter
July, 2010
Reasons, Tips & Ideas for Breakfast
Message from Dr. Clark:
I not only have the privilege of giving medical and surgical weight loss advice every day to some pretty awesome people, I really do “practice what I preach” each day as well. One of my daily habits is eating a breakfast which includes at least 30 grams of delicious protein. This prepares me mentally and physically for my busy day…and keeps my appetite satisfied until my next planned meal/snack.
I not only eat this breakfast for the reasons I mentioned, I eat it because my metabolism has slowed during the night while I was sleeping and I want to get it revved up and back on track. I also want to support my lean body mass (which ultimately supports my metabolism) and 30 grams of protein for breakfast gets me off to a great start…and closer to my daily total of 90+ grams of protein each day. If I can do it, you can do it too – and feel great!
At CMH, we feel the topic of breakfast is so important that we are dedicating our July, 2010 newsletter to it. In this newsletter, we will explain exactly why breakfast is so important (even if you’re not hungry), share some great breakfast ideas and include a number of easy recipe ideas.
This is also a great time to remind you of some of the CMH basic keys to success which includes eating an adequate amount of quality protein, controlling your carbohydrate (sugar) intake and implementing a fitness plan that you enjoy and can commit to over time. If you are struggling or need help with your individualized weight loss plan, call CMH and let us help you get your eating under control and weight moving in the right direction…down to your goal weight. Enjoy.
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Our Gift to You! Thank you for your kind referrals! Did you know that if you refer a friend and they sign up for our 3mo, 6mo, 9mo or 1yr programs, you receive $25.00 towards your next product purchase at CMH? |
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Expert Advice from CMH – Eating Breakfast & Breakfast Ideas
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Claire
DawnClaire Behrens, LWMC, Program Manager – Do I Need to Eat Breakfast if I’m Not Hungry?
Over the years I have been amazed at how many people struggling with their weight don’t eat breakfast. We have all heard that breakfast is the most important meal of the day so why would we choose to skip it? Besides arguing that they don’t have time to fix breakfast, individuals complain that they are not hungry for breakfast. So here is the good news – you can skip breakfast and lose weight successfully because what’s most important is the total number of calories eaten over the course of the day. Now let’s address the downside. Research suggests that breakfast skippers may be more prone to overeating later in the day. It may lead to excessive afternoon snacking, extra large dinners and nighttime snacking. Research form the National Weight Control Registry has shown that weight loss maintainers are more likely to eat breakfast than not. Many women who struggle with their weight skip breakfast and skimp on lunch. By the time they eat a decent meal, they lose control over what and how much they eat.
If you’re not hungry when you wake up, avoid snacking too much in the evening and/or avoid large dinner portions so that you don’t feel too full to eat in the morning. I have often suggested that individuals stop eating after 6:00 pm so that they are hungry within an hour or two of waking up and that seems to work for many people. Think of eating a morning meal as refueling your body. As stated on Pinkerton’s Health Website, “eating at night is like stoking the fire when the demand for fuel is low”.
Penny Burns, RN, BSN – The Importance of Eating Breakfast
Breakfast is the most important meal of the day. After ‘fasting’ all night, eating a good breakfast gets your day off to a great start. Most people think that cutting out breakfast will lower their overall daily calorie intake but research has shown just the opposite. According to the Mayo Clinic “people who eat breakfast reach their dietary goals and manage their weight better than people who don’t eat breakfast.”
Skipping breakfast may also increase insulin resistance by causing an increased surge of insulin at your next meal. Most people more than make up for those calories later in the day. With your blood sugar destabilized you may experience more cravings later in the day.
Starting your day off with a healthy protein rich breakfast will set you up for a more successful day towards reaching your weight loss goals.
Dawn Olson, Certified Personal Trainer – Great Breakfast Ideas
We’ve already determined that you can’t go without breakfast – but what can you eat when you don’t want a shake?
Breakfast ideas with 15 grams of carbohydrates or less:
- 1 slice whole-wheat toast, veggie omelet
- ½ cup cottage cheese, 1 cup strawberries with 2 Tbsp. slivered almonds
- 1 egg, 2 turkey sausage links, 3/4 cup blueberries
- ½ cup low-carb yogurt, 3/4 cup raspberries
- Breakfast burrito with low-carb tortilla, 2 eggs, ¼ cup cheese & salsa
- Cantaloupe wedge & ½ cup cottage cheese sprinkled with cinnamon
- Peanut butter wrap with low-carb tortilla, 1 Tbsp. peanut butter & sliced strawberries
- 2 fried eggs and jicama ‘hashbrowns’
Breakfast Burrito