Daily Archives: November 25, 2015




Let’s start where we all start with breakfast. For those of you who do not currently eat breakfast, here’s some interesting statistics for you:

1 ) Those who eat breakfast away from home have a 137% increased in the risk of becoming obese.

2) Those who did not eat breakfast at all had a 450% increased risk of becoming obese.

3) Those who did not eat breakfast had a higher body mass index (BMI), and had less energy during the day.

4) Those who ate breakfast were less inclined to snack compulsively than those who skipped breakfast.

5) Those who skipped breakfast wound up eating 40% more calories during the day.

6) Those who ate a protein-based breakfast such as eggs, yogurt, cottage cheese, felt fuller longer, and consumed fewer calories for at least 24 hours afterwards. Two groups were compared: one group, which ate a bagel, cream cheese, and yogurt, consumed a daily average of 2,035 calories. The protein-based group ate 1,761 calories.

An ideal breakfast should contain between 500-600 calories. You will notice that the breakfasts below contain small amounts of wheat-based carbohydrates. This is suggested for two reasons:

1 ) Carb provide immediate energy necessary to get going in the morning. 2) Carbs contain fiber, necessary for proper colon care

Now, here are the very best breakfast menus we’ve come across….


Breakfast #1

Ingredients: 1 medium apple. 1 pint of soymilk 1 small whole grain bran muffin. 1 small container of plain yogurt, or low-fat cottage cheese. 1 ounce of organic peanut butter

Benefits: A protein based breakfast does not cause an insulin reaction, spiking the appetite and leading to bingeing.

Stats: 506 calories 20 grams of protein 27 grams of carbohydrates 12 grams total fat 15 grams of fiber


Breakfast #2

Ingredients: 2 tablespoons almond butter 1 Omega-3 enriched whole-grain waffle 1 Tablespoon raisins 1 Drink Up-Slim Down Smoothie

Benefits: Whole grain waffles help lower cholesterol and blood pressure, and improve the body’s processing of insulin and glucose. A protein based smoothie triggers the release of the hormone CCK that triggers the hypothalamus to shut down the appetite center.

Stats: 600 Calories. 21 grams protein. 36 grams carbohydrates. 22 grams total fat 7 grams fiber.


Breakfast #3

Ingredients: 1 free-ranging, omega-3 enriched egg ZA cup of thawed spinach 1 slice Canadian bacon 1 slice whole-wheat bread 1 tablespoon almond butter 1 cup unprocessed grape juice

Preparation: Stir together the egg, spinach, and bacon. Pour onto a plate with non-stick spray, Microwave for 1 minute. Toast the bread. Smear on the almond butter.

Benefits: Monosaturated fat in the almond butter spread will help prevent spikes and drops in blood sugar. Grape juice provides you with a powerful antioxidant called resveratrol that helps lower LDL and improve blood flow to the heart.

Stats: 540 calories 25 grams protein 33 grams carbohydrates 19 grams total fat 8 grams fiber


Breakfast #4

Ingredients: 2 free-ranging, omega-3 enriched eggs 1 cup Cascadian Farms mixed vegetables 1 flour tortilla. 2 0z. cup low-fat shredded Cheddar cheese. 2 oz. cup salsa

Preparation: Mix the eggs and vegetables and spread on a plate coated with non-stick spray. Cook in the microwave for 1 minute, stir, cook again until eggs and veggies are warm. Pile onto the tortilla, top with cheddar cheese and salsa, fold and eat.

Benefits: The more muscle, the higher the metabolic rate, the more fat you burn. But it takes lots of protein to build and maintain muscle. And this meal provides plenty of protein.

Stats: 530 calories 36 grams protein 23 grams carbohydrates 18 grams total fat 6t grams fiber


Breakfast #5

Ingredients: 1 slice whole-wheat bread. 2 oz. cup low-fat, organic cereal. 1 cup soymilk 1 cup frozen blueberries 1 oz. slick of cheddar cheese.

Preparation: Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between two warm slices of toast and nuke sandwich in microwave for 15 minutes.

Benefits: When you eat a carb as the same time as a protein, the body digests the food at the slower rate of the protein, not the faster rate of the carb. This way, there is no insulin reaction, stabilizing blood sugar levels.

The cheese and soymilk provide essential protein for building muscle mass. The whole grain in the bread and cereal will help lower cholesterol, and the minerals in the soymilk and cheese will keep blood-pressure levels down.

Stats: 509 calories 26 grams protein 18 grams carbohydrates 14 grams total fat 12 grams fiber.


Breakfast #6

Ingredients: 1 cup Drink Up~Slim Down Meal replacement shake. 1 cup blueberries. One banana. 2 cups soymilk. 1 tablespoon peanut butter 3-4 ice cubes

Preparation: Blend until smooth

Stats: 570 calories 25 grams protein 30 grams carbohydrates 10 grams totals fat 7 grams fiber