HEALTHY, BIG BREAKFASTS!
Breakfast. It seems like forever since Mom told us breakfast is the most important meal of the day, but one study shows it's actually true—she wasn't just nagging us. Breakfast is a key component of weight management: A study presented at the 90th annual meeting of the Endocrine Society showed that participants who consumed large breakfasts high in protein and carbohydrates followed by a low-carb, low calorie diet for the rest of the day lost almost five times as much weight as the participants who followed a low-carb, high-protein diet throughout the day. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?
The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body's ready to burn anything—even muscle—to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. This study also found that levels of serotonin, the chemical responsible for controlling cravings, were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and our bodies' craving for sweets begin to rise throughout the day.
But before you hit McDonald's for their 800-calorie Big Breakfast, or worse, their 1,150-calorie Deluxe Breakfast, or swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind, these weren't the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the craving for sweets. The other group's participants consumed 1,085 calories per day as part of a high-protein, low-carb diet; only 290 of their daily calories were consumed at breakfast. Both groups were on their respective diets for eight months. The high-protein group lost an average of nine pounds, but the big-breakfast group lost an average of 40 pounds. And, perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.
The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met and that there weren't empty calories consumed, because the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job we're discussing is clogging your arteries.
Here are some healthy big breakfasts, similar to the ones consumed by the study's participants.
2 slices whole wheat toast
1 boneless, skinless chicken breast, grilled
1 grapefruit
589 calories, 52 grams carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams fiber.
1 packet plain instant oatmeal, prepared, with 1 scoop Beachbody® Whey Protein Powder
1 cup fresh blueberries
3 oz. roasted turkey breast
1 large hard-boiled egg
1 oz. dark chocolate
631 calories, 62 grams carbohydrates, 47 grams protein, 21 grams fat. 8 grams saturated fat, 10 grams fiber.
2 large poached eggs
2 slices low-fat Swiss cheese
2 slices Canadian bacon, grilled
597 calories, 57 grams carbohydrates, 45 grams protein, 13 grams fat, 5 grams saturated fat, 8 grams fiber.
1 cup cottage cheese (2% milk fat)
1 cup sliced peaches, canned in juice, not syrup
1 slice whole wheat toast
1/2 avocado
2 vegetarian sausage links, cooked
621 calories, 62.5 grams carbohydrates, 47 grams protein, 26.5 grams fat, 4.5 grams saturated fat, 16.5 grams fiber.
2 Tbsp. mayonnaise (preferably olive oil- or canola oil-based)
2 slices whole wheat toast
1 oz. dark chocolate
592 calories, 45 grams carbohydrates, 51 grams protein, 22 grams fat, 7 grams saturated fat, 10 grams fiber.
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If you'd like to ask a question or comment on this newsletter article, just email us at ricoglover@fayettevillefitclub.com
The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body's ready to burn anything—even muscle—to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. This study also found that levels of serotonin, the chemical responsible for controlling cravings, were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and our bodies' craving for sweets begin to rise throughout the day.
But before you hit McDonald's for their 800-calorie Big Breakfast, or worse, their 1,150-calorie Deluxe Breakfast, or swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind, these weren't the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the craving for sweets. The other group's participants consumed 1,085 calories per day as part of a high-protein, low-carb diet; only 290 of their daily calories were consumed at breakfast. Both groups were on their respective diets for eight months. The high-protein group lost an average of nine pounds, but the big-breakfast group lost an average of 40 pounds. And, perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.
The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met and that there weren't empty calories consumed, because the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job we're discussing is clogging your arteries.
Here are some healthy big breakfasts, similar to the ones consumed by the study's participants.
Chicken and the Egg
2 large eggs, scrambled2 slices whole wheat toast
1 boneless, skinless chicken breast, grilled
1 grapefruit
589 calories, 52 grams carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams fiber.
Oats 'n' Berries Breakfast
1 cup fresh blueberries
3 oz. roasted turkey breast
1 large hard-boiled egg
1 oz. dark chocolate
631 calories, 62 grams carbohydrates, 47 grams protein, 21 grams fat. 8 grams saturated fat, 10 grams fiber.
Two Egg Sandwiches
2 whole wheat English muffins, toasted2 large poached eggs
2 slices low-fat Swiss cheese
2 slices Canadian bacon, grilled
597 calories, 57 grams carbohydrates, 45 grams protein, 13 grams fat, 5 grams saturated fat, 8 grams fiber.
Vegetarian Breakfast
1 cup cottage cheese (2% milk fat)
1 cup sliced peaches, canned in juice, not syrup
1 slice whole wheat toast
1/2 avocado
2 vegetarian sausage links, cooked
621 calories, 62.5 grams carbohydrates, 47 grams protein, 26.5 grams fat, 4.5 grams saturated fat, 16.5 grams fiber.
Pescetarian Breakfast
1 6-oz. can light tuna, canned in water, drained2 Tbsp. mayonnaise (preferably olive oil- or canola oil-based)
2 slices whole wheat toast
1 oz. dark chocolate
592 calories, 45 grams carbohydrates, 51 grams protein, 22 grams fat, 7 grams saturated fat, 10 grams fiber.
Reference http://www.endo-society.org/media/ENDO-08/research/New-weight-loss-diet-recommends-high-carb.cfm
If you'd like to ask a question or comment on this newsletter article, just email us at ricoglover@fayettevillefitclub.com
Business Leader Spotlight
Carolina Gutnisky, Business Leader, Shakeology®
- What attracted you to Beachbody®?
I started at Beachbody in November, 2008, and was attracted to the company for a number of reasons. I liked that it was in the health and fitness industry, that the products really worked, and they weren't "get-thin-quick" gimmicks. Beachbody was fast-growing and entrepreneurial—a place where if you had ideas, you could implement them quickly and have an impact on the business. I love its mission of "helping people achieve their goals and live healthy, fulfilling lives." - What other brands did you manage prior to Beachbody?
After graduating from Columbia Business School in New York City, the first brand I managed was Wisk laundry detergent. The two biggest brands I've managed are Revlon (lipsticks, not the whole brand) and Atkins Shakes and Bars. Atkins was my first foray into nutrition and I loved it! That experience is what kick-started my interest in nutrition and fitness, and ultimately what led me to work for a company like Beachbody. - What are some of your key responsibilities/objectives?
My biggest responsibility is to make sure that Coaches have the best tools to share and sell Shakeology. This year I want to really emphasize product training and business-building training. With all the new Coaches coming in every day, I want to make sure these new Coaches know what to do when it comes to Shakeology. - Do you use Shakeology?
Yes, I've been drinking it every day for 2 years! It keeps me full from breakfast to lunch and I love how good it tastes. But what really surprised me about it was how it curbed my craving for sweets. I never used to be able to pass up cookies, cakes, and brownies, but now I can! Type 2 diabetes runs in my family, so I need to watch my sugars and limit sweets. Shakeology helps me do this. I also see it as my nutrition "insurance." I don't have to worry if I've put an avocado or a maca root in my salad—the wide variety of nutrients from all the exotic super-foods in Shakeology has me covered. - What advice would you give to people just starting with the product?
I recommend drinking Shakeology every day, preferably for breakfast. (You'll feel the benefits all day long if you drink it early in the day.) I would also recommend using water and not milk as it can contribute to digestive discomfort (even milk substitutes like soy milk or almond milk). Lastly, it's common for new users to experience some digestive discomfort as their bodies get adjusted. This is quite normal and you can always start with half a dose and work up to a full scoop. - What do you feel are the key strengths of Shakeology that set it apart from other nutritional products?
What's really amazing about Shakeology is that it is so nutrient-dense—you get so much nutrition packed into not that many calories. Of the 70-plus ingredients, it's got over 30 known "super-foods," including 10 adaptogen herbs (the most I've ever seen in one product), and there's over 15 grams of protein. Talk about bang for your buck! In my opinion, it's the most nutrient-dense super-food protein shake on the planet. And it really does taste incredibly delicious! - What misconceptions (if any) might Coaches have about Shakeology?
It seems that a lot of Coaches feel they need to be nutrition experts in order to sell Shakeology. You don't have to be an expert, but you do have to drink Shakeology yourself so you can share your story. That's what I do—I share my story about how it curbed my cravings and helps me maintain my ideal weight. That's usually what gets people interested—that it worked for YOU. - What advice do you have for Coaches for promoting Shakeology?
First, you have to be a product of the product, so if you're not on Shakeology Home Direct, then get with the program! Second, I'd say that if you're not using the "100 Doctors" audio CD, you're missing a huge opportunity! When you have 100 doctors talking about how great a product is, it's going to hit home with a lot of people. - What do you envision as the future of Shakeology?
New flavors! We're working on them, so stay tuned. Also, Darin, Isabelle, and Dr. Bill Wheeler are always reading the latest research on nutrition and evaluating new, cutting-edge ingredients from the purest, most potent sources. I can't say too much here, but it's exciting stuff! - How do you feel about helping others?
I love that everything I do helps spread the word about a product that transforms people's health and their lives. Who wouldn't love that? It also helps people have more energy so they can accomplish more, and feel better so they can achieve their weight loss and fitness goals. And for Beachbody Coaches, Shakeology builds their businesses so they can earn extra income. It makes me feel good that my job and my efforts help our Coaches and customers in all these ways.
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