Everyday I meet people who are struggling to lose body fat, weight and are dragging, especially upon waking up. We have all heard how important breakfast is to start the day (breaking the fast), but many are not eating breakfast or the breakfast they are eating is loaded with carbs (cereal, bagels, toast, juices, etc.). Starting your day without breakfast or with a high carb start is a recipe for disaster.
Do you need some ideas for breakfast? When I am working with my clients I like to give four options for a healthy breakfast. Today I will give you the most important and successful breakfast option for most. I know you want to keep it simple and quick in the morning and so do I. I was at the Optimal Fitness Lifestyle Center at 5:30 am this morning and I definitely need simple and quick in my life.
What works for me and many others around the world is a shake or smoothie. Of course, you could purchase this at Jamba Juice, but check the calories, carbohydrate content, and the non-fat processed, pasteurized dairy they have in most of the ingredients. If I was to drink one of their standard shakes ,I would feel good for about 5 minutes and then need a nap from the blood sugar rise and then drop.
You can ask Jamba Juice to cut out the dairy, the pasteurized juice and just use water as the base. Also, ask for some whey protein to be added. You may still get a rise and fall soon after you drink the shake because there is no fat in the shake to slow the blood sugar fall. Fat can help you feel more satisfied, helping you concentrate at work for a longer period of time until you eat again in 2-3 hours. In order to get your fat needs met for the shake, bring about 10-15 nuts with you and consume with the shake. It is that easy.
A better model for those that plan & prepare is to make your own shake. It is also better to be in control of your food, especially if you want to get healthy and lose body fat quick. Ideally, you would choose hormone free, anti-biotic free, concentrated and non-denatured whey protein and organic fruits and veggies free of pesticides, insecticides and fungicides, which are harder to find in chain restaurants.
Here is a recipe from the 21 Day Purification & Weight Management Program. For those of you on the cleanse, try this one for sure:
CITRUS BERRY SPLASH
- 1/2 cup blackberries
- 1/2 cup blueberries
- 1/2 cup strawberries
- 1/2 banana (optional)
- 1-2 tablespoons of coconut cream or oil
- cinnamon to taste
- The juice from 2 freshly squeezed oranges
- 2 rounded Tbs. SP Complete
- Add additional whey, hemp or goatein protein as needed
- Add whole food fiber as needed
- Ice cubes or cold water
Thoroughly blend all ingredients together adding ice cubes or cold water until the shakes reaches desired consistency. You may make a large enough batch to last you through the day, but make sure to keep it refrigerated, and remix it as needed before pouring.
The Healthy Food, Healthy You-Food Clinics my wife (Chris) and I will be teaching begin on October 7th. With so many of you on the 21 Day Purification & Weight Management Program, I thought it would be a great opportunity to balance both “cleanse” and “performance/recovery” recipes.
Our first session, October 7th is “Power Shakes.” Try out the Citrus Berry Splash, and come to the session on October 7th for more great ideas. Keep in mind that this clinic will likely be the last one for at least a year, given we will be having our second child in February 2010.
For more information or to sign up for the clinic: Healthy Food, Healthy You
In health & fitness,
Brien Shamp BS CSCS CMT CHEK NLC II
CEO Optimal Fitness Lifestyle Center