Fat Loss Tip #10- Start Strong… Eat A Healthy Breakfast

Happy Wednesday!

In the 6 am class today, Stephanie said she was excited to get home and eat some pumpkin pie post workout. I didn’t go into too many details, but I am guessing and hoping this is not her typical breakfast 🙂

As most of you know, this is not one of my post workout recommendations. However, as I thought about it more, if you are going to eat pumpkin pie there is no better time to eat it then post workout.

Fat Loss Tip #10- Start Strong: Eat A Healthy Breakfast. If you don’t, you will tend to overeat the rest of the day.

As mentioned in Fat Loss Tip #1 Eat To Lose, we must eat frequent meals to optimize our metabolic rates (burn more calories even at rest). To start the metabolic furnace, we must break the fast!

Those who skip breakfast may be without energy intake for 12 hours or more. Let’s say you ate your last meal at 7 pm and didn’t eat your first meal until noon the next day. That would be a 15 hour fast and would lead to major physiological stress. Your stress hormones would increase in activity due to the lack of fuel to operate your basic metabolic functions, regardless of how much fat you are storing.

Many tell me they skip breakfast because they are not hungry. Not being hungry is a self-programmed model. Hunger should not be used as an indicator to eat or not eat. If you or hungry or thirsty, you have waited way too long to eat or drink.

If you were in a coma, you would never wait until you were hungry to ask for food or water. In this state, you are given a saline solution for hydration and a total parenteral nutrition intravenous solution that will allow your body to function. We are in constant need for fuel.

From the high obesity rates, you would think we were an overfed society, but really we are a malnourished society (many of the calories consumed are processed crap and take massive energy to digest). Most of the calories are consumed in a short period of time and this model creates havoc because we do best with frequent, small feedings.

Start your day right and break the fast as soon as possible to rev the metabolism.

There are a few more things to consider.


  • If you work out in the mornings, you should not eat within one hour of training, but you want to consume your breakfast and post-workout meal within one hour.
  • If you do not workout out in the mornings, eat within one hour of waking to break the fast.


In the ideal world, everyone would wake up, consume 1-2 glasses of water with lemon, workout for at least 30 min and eat their largest meal within 1 hour.

As for what to eat for breakfast, consider Fat Loss Tip #2: Reduce your carbohydrate amount to a level where you feel satisfied immediately and 1-2 hours after your meal.

Here are some meal ideas that work for me:

High Energy and Fiber Oatmeal
• ½ cup Bob’s Red Mill Oatmeal (Gluten Free) *Slow Cooked *No Microwaves
• 15-20g of whey protein (I really like Prograde, Standard Process or One World Whey
Protein – See shopping list)
• 10-12 almonds, 7-8 walnuts or 1 tsp olive or flax seed oil or fish oil
• ½ cup mixed organic frozen berries or a hand full of organic raisins
• Dash of stevia and or cinnamon if desired to make sweeter

Happy Eggs
• 2 Organic Eggs
• ½ cup Steamed Brown Basmati Rice or ½ Medium Sized Chopped Red or Sweet
Potato (6 oz) or 1 piece of Gluten Free Bread or Oatmeal or Quinoa flakes (avoid if
limiting grains)
• ¼ Avocado or 1 tsp Organic Butter
• (All You Can Eat Extras) Veggies, Salsa, Hot Sauce, and Black Pepper

Protein Shake *Additional Recipes upon Request
• 15g of Whey Protein or 2 Scoops of SP Complete (can also add additional whey)
• 8-16 oz of water, No Sugar Added Almond Milk, Hemp Milk or Coconut Milk
• ½ Banana and ½ cup Berries if desired
• 1 tsp Organic Peanut Butter or Almond Butter or Coconut Oil or Flax Oil or avocado,
• 1 tbsp Flaxseeds
• Organic Cinnamon can be added to enhance taste and for blood sugar balance.
• Dash of Stevia and/or cinnamon if desired to make sweeter
• Bentonite Clay can be added for removal of toxins and metals.
For time efficiency: Try blending before bed, drink for breakfast, and put half in a thermos for later in the day.
Alternatively, the Magic Bullet Blender is great and you can travel with it. Go to your local Costco.
Shakes or bars can be used any time you are in need of a meal. That is why they are called meal replacements.

Organic Chicken Apple Sausage + Sautéed Veggies

Smoked Salmon + Sautéed Veggies

Lydia’s Organics Grainless Apple Cereal

Mix with Nut or Raw Milk, ½ cup Berries and ½ serving Whey Protein. Sold at Whole

And finally Stephanie’s Pumpkin Pie 🙂

Have a great night!

Your friend & coach,


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