Breakfast Hater to Lover | 20 Easy & HEALTHY Ideas

Eating breakfast in the morning has a number of health benefits including better focus and concentration and a way to jumpstart your metabolism.  Studies have even shown links to skipping breakfast and obesity, yet people are still avoiding it like the plague.  Is it really that bad and that hard to take 5 minutes to better your health.  Too often we live in the moment at what we want from life right now.  Guess what, I bet you want your health later, right?  So take the extra steps now to ensure your health later in life... and you know what? This is going to be one of the easier steps.  

OK, I want to help, here is a list I put together of 20 breakfast ideas that taste good, are easy, and healthy.  Or leave a comment with what your favorite breakfast routine is...

1.  Mixed grain bread, almond butter, sliced banana, and a sprinkle of cinnamon
2.  High fiber cereal, topped with sliced almonds, dried, fruit, and skim or soy milk
3.  Fat-free greek yogurt, mixed berries, and whole grain cereal or low fat granola
4.  Healthy granola bar, a piece of fruit, and skim milk
5.  Whole wheat English muffin, topped with low fat cottage cheese and pinapple
6.  Natural yogurt, chopped apple, ground flaxseed, and a sprinkle of cinnamon
7.  Whole wheat toast or English muffin, topped with reduced fat melted cheese, sliced tomato, a sliced hard boiled egg (and avocado when in season)
8.  Scrambled egg whites, served with whole grain toast and fresh fruit salad
9.  Oatmeal topped with raisins or dried cranberries, sliced banana, and skim milk
10.  Quinoa with sliced apple, dried fruit, cinnamon, and topped with a little skim milk
11.  Whole wheat pita half topped with turkey bacon, fat free cottage cheese, tomatoes, and mushrooms
12.  Fruit smoothie with mixed frozen berries, banana, greek yogurt, natural peanut butter, and milk 
13.  Breakfast burrito with scrambled eggs, tomatoes, reduced fat cheese, whole wheat tortilla, and served with fruit
14.  Sandwich made with lean ham or turkey, whole grain bread, sliced tomatoes, avocados, lettuce, and a glass of skim milk
15. Mini whole grain bagel, topped with low fat cream cheese, served with an apple
16. Scrambled tofu with onions, peppers, dash of light soy sauce, and stirfry with olive oil.  Serve with whole grain toast
17.  Last night's chicken or lean protein left overs (stirfry with peppers, onions, and mushrooms, to add nutrients)
18.  Homemade granola, mix 2 cups rolled oats, 1 cup of wheat cereal, dried fruits, seeds, and 1/4 cup of flaked coconut
19.  Mini wheat cereal, dried fruit, mixed nuts, and hints of dark chocolate chunks in a baggie with a thermos of cold skim milk
20.  Whole wheat pancakes or waffles topped with almond butter, melted frozen mixed berries, and cinnamon served with turkey bacon

And if you still don't find something you like... I bet I can think of more... So, which will you try first?  Enjoy!
oxox, Em

A Healthy Diet | One Step at a Time

I've written quite a bit about exercise and the best way to burn fat with intervals, and I've even mentioned that exercise alone probably will not allow you to achieve your maximum results... the thing I haven't told you about is how do you get started on a healthier diet, what are key points to focus on, and how do you turn it into a lifestyle.  

It is essential that you first understand that changing your current eating habits to eating in a healthier manner isn't all about strict nutrition values, starving yourself, or avoiding food that you love.  It isn't even all about counting every calorie (although this works really well for some people to stay on track) and cutting your calories in half.  I try to encourage individuals that living this healthy lifestyle is about feeling great, increasing your energy levels, and stabilizing your moods.  

Another important piece is to realize that for maintenance of a healthy diet, you should plan changes in small steps instead of drastic change.  Take one thing at a time and turn it into a habit before turning to the next key point.  A person is almost always more successful when focusing on changing one thing at a time.

Here are some key points to start your lifestyle change:

1.  Simplify - Don't worry about counting calories all the time.  Focus on adding freshness and variety in your diet.  Try to create more meals from scratch at home, with continuing to eat what you love, but look for ways you can make subsitutions and use fresh ingredients.  It should not be hard for your diet to gradually become healthy and delicious.  The simply take away point?  Opt for fresh ingredients and prepare from scratch.  Stay away from processed foods as much as possible.

2.  Make small changes, one step at a time - It is important to realize that you didn't put extra weight on overnight and you sure in hell won't lose it overnight either.  Try to stay motivated ALL THE TIME.  Changing everything all at once will make sticking to your plan very difficult and may even bring you to cheat or give up.  Where to start?  Add a vegetable or salad to every dinner, try making greens half of your plate.  Or use olive oil in replacement for butter; ground turkey in place of ground beef... starting to get the idea?

3.  Adopt a healthy attitude towards food - Many people suffer from using food as an emotional escape.  Let me tell you... it's not!  A vacation will do that for you... not food!  Emotional eating will just leave you feeling guiltier and more bloated than before.  What to do?  Start by creating a food journal, documenting every time you eat.  What was your mood like?  Did you eat alone or with someone else?  What influenced you to eat (were you actually hungry or was it a craving)?  Consider if you have an unhealthy attachment to food or if you have a healthy relationship with your dinner plate.

4.  Practice Moderation, every small step will make an improvement - Don't get frustrated and eliminate all types of foods you love.  Although some people can give up certain foods completely, most of us are likely to "go crazy" and will end up binging and losing control.  Allow yourself one dessert a week such as every Friday night or one meal with red meat.  It will also allow you to enjoy and look forward to those foods so much more.

5.  Focus on portion control - I find that there is a big misconception that people need to starve themselves in order to lose weight.  In fact, this isn't true at all.  Think about it, how many times do you leave the dinner table feeling bloated and so full that you can hardly make it over to the couch?  Just reducing the amount of food you consume will allow you to feel more comfortable after meals and you will still get the nutrients you need.  To get started, drink a glass of water before every meal, use a smaller plate, dish up at the counter/stove and then take to the table (to make sure you don't take 2nd's without thinking, and ensure that you add more vegetables at each meal.

Remember to be positive.  Every time that you make a healthy choice for you body is a win for yourself.  Allow yourself a treat every once in a while so you don't feel like you are "deprived of all good things".  Focus on becoming a healthier individual in the long run.  And finally, if you have to think of an end to your diet, it probably isn't going to work for you.  This is about living a healthier lifestyle... FOR LIFE!

oxox, Em

Congrats Danni

Congrats to Danni Biggest Loser Winner! 

The Biggest Loser is a very popular show in my house.  The amazing transformation that each of these individuals go through is so inspiring!  The thing I have always questioned though, are they losing weight the right way?  

It is hard to say that each of them will be able to take these tools into the rest of their lives after living in complete isolation for 3 months.  Think about it, their job is now to exercise, they are provided with they food they need to eat, the doctor visits them on site, and the coaches are there to motivate...  Easy, right?  

Wrong.  Each one of these individuals did something that half of America wishes they could.  They got their life back.  What do we always say when someone is that overweight or obese that it makes them ill?  We say that they must take care of themselves first!  I truly believe that that is exactly what each of these individuals need and did.

It will not work for everyone, in fact, one contestant even left early on in the show, but that's OK.  Take the time to find out what works for you and do it.  Each of these individuals now knows the hard work that goes into taking care of themselves and that hopefully means they will not go back to their old ways.  Besides, they now have extensive training in the "taking care of me!"

I encourage each of you to find what works for you.  How can you best take care of yourself?  Do you need a jump-start week on a resort or can you find a personal trainer to see once a day?  Either way, do it.  By the look of each contestant on the show, it will be worth it!

If you need help getting started, ASK!  That's why we are here, our passion is not only fitness, but it is to take care of others.  My most successful times comes from seeing people that I have inspired to take their life back!

oxox, Em

p.s.  I must mention that she also gained 19 pounds of muscle during her 3 months at the Ranch.  And damn... her arms look good!!  You go girl!