Monday, January 23, 2012

"Break the Fast" to Shed the Pounds....

The Importance of Breaking the Fast:

Adding breakfast to your eating pattern is a major step to improving your overall health and fitness lifestyle.  Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese adults, even children, are less likely to break the fast each morning than their thinner counterparts.  By eating a healthy high protein breakfast each morning and recharging your brain and your body, you'll be more efficient in just about everything you do. Starting your day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. You’ll be in better control of your emotions. A good breakfast is one that provides at least one third of the day’s calories. Studies recommend eating within the first hour of being awake each day.  Your semistarvation can create a lot of physical and intellectual problems as well.

According to research, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. It is often a late sign when you feel hungry or your stomach "growls".  Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. To people trying to lose weight, especially bariatric patients, skipping breakfast may seem like a perfectly logical way to cut down on calories and lose weight. It's important to educate others about the importance of the morning meal and the role it plays in maintaining good health and preventing obesity.  Preparing a good breakfast can be as quick and easy as some Greek yogurt with agave nectar or a slice of whole wheat toast with peanut butter. Below is a great, quick egg recipe you can use to jump start your morning metabolism and start burning those calories before you even begin to exercise!  Time invested in breakfast is much more valuable than the few extra minutes of sleep you might get by bypassing the morning meal. 
And remember, Health is by Choice...not by chance! The choice is yours. By adopting a better diet and wiser lifestyle habits, you can live longer, feel better, and enjoy a healthier, more productive life.

Simple, easy ways to add Breakfast:

• Start Small. If your not a breakfast eater, begin with whole wheat toast and/or a piece of fruit. In a few days, add more food.

• Choose Fruit for Breakfast. Fruit gives you fiber. Fresh fruit is the best choice. There are many to choose from: oranges, grapefruits, apples, bananas, grapes, kiwis, mangos, melons, berries. Eat two servings of fruit every morning. Canned fruit is NOT a good choice, typically high in sugars/syrups.  Look for fruit in juice instead.  Add dried fruit to your cereal.

• Eat High Fiber Hot Cereal. Hot cereal is the best choice, but there are several brands of cold cereal on the market that are high in fiber and low in sugar. Oatmeal is a favorite hot cereal, I usually put a teaspoon of agave and peanut butter along with a banana. Try a seven grain cereal and experiment with different grains such as millet, brown rice, quinoa, corn grits for a variety. Try cooking grains in a crock pot overnight and it’s already the next morning. Or cook up a large batch and re-heat the next day. Make your own granola. Add a high fiber cereal to your favorite low fiber cereal. Gradually increase the amount of the high fiber cereal and decrease the amount of the low fiber cereal. For example, if you like cornflakes, add Wheat Chex to the cornflakes. Each morning add a little more Wheat Chex and a little less Cornflakes.

• Choose Whole Grain Bread. Eat two slices of toast in the morning or a whole grain bagel. Spread with fruit spread or applesauce or your favorite nut butter.

•  Greek yogurt, plain.  The fruit typically high in sugars.  Take the plain and add agave nectar.

• Instead of scramble eggs try scrambled tofu. You’re in for a great surprise. Scrambled egg whites with a side of bacon is a great way to start your morning too!

• The sky’s the limit. The only limitation is your imagination. Make it a priority. Eat breakfast.

Quick 7 Minute Microwave Egg Scramble:

This recipe makes a very light, fluffy scrambled egg. The salt and paprika add extra flavor, but doesn't overpower the other ingredients and can be omitted.

Preparation time: 5 minutes
Cooking time: 1–2 minutes
2 large eggs
2 tablespoons milk
¼ teaspoon salt (To taste)
⅛ teaspoon black pepper
⅛ teaspoon paprika
1 tablespoon margarine or light spread
  • In a small bowl, lightly beat the eggs with the milk, salt, pepper, and paprika.
  • Place the margarine in a microwave-safe bowl. Microwave on high heat for 30 seconds, and then for 5 seconds at a time until the margarine melts (total cooking time should be 30 to 45 seconds).
  • Pour the egg mixture into the bowl, stirring.
  • Microwave the egg on high heat for 45 seconds. Stir to break up the egg a bit, then continue microwaving for 30 seconds, and then for 15 seconds at a time, stirring each time, until the egg is just cooked through. Serve immediately.
Scrambled Egg Variations
A few additions can transform basic scrambled eggs into a hearty meal that will easily serve as a lunch or light dinner. For cheesy eggs, add ½ cup shredded American or other processed cheese to the eggs after they have begun to thicken. For a heartier dish, add ½ pound of cooked and drained bulk sausage or bacon to the thickening egg mixture. And to create Denver-style scrambled eggs, cook ⅓ cup chopped onion, ⅓ cup diced green pepper, and ⅓ cup diced ham in the melted butter before adding the eggs to the bowl.


  1. Here's another recipe from Laura Franks, bariatric patient: 2 Turkey Sausage Links, diced. Top with 1 Tbsp of Sugar free syrup and 1 egg or 1/2 cup egg beaters. Microwave 1 min. Remove and scramble with a fork then microwave another min or so until set. Add a piece of 2% american cheese ripped up or 1/4 cup 2% shredded cheese. Stir until creamy. There are many variations. I've done spinach and feta ones that are super yummy!

  2. To control my portions and to add to the rush in the morning after a workout...I like to take 1 cup of steel oats and 4 cups of filtered water (you can use skim, soy, rice or almond mild) and cook in the crockpot on low overnight. Next morning, put the steel oats in a large container and store in the fridge. You'll have breakfast for the week! Just put some oats in a cereal bowl and heat in the microwave for a few minutes. I add agave, cinnamon, chia seeds or ground flax seeds, blueberries or strawberries and nuts. Enjoy!

  3. I REALLY need to get better at eating breakfast. Thank you so much for these ideas! I am going to give a couple a try this week!!

  4. Stacy, thank you for your recipe. I will have to try that! Sara, breakfast, along with a regimen of vitamins including a B-Complex, help you to jump start that metabolism and start buring those unwanted calories while sitting at work or school. Don't skip breakfast!