A hearty breakfast ought to be, as the cliché goes, the most important meal of the day. Studies show that people who take time for a morning breakfast consume fewer calories over the course of the day, have stronger cognitive skills, and are 30% less likely to be overweight or obese. Beyond that, people who skip breakfast are more likely to drink soda, unhealthy energy drinks, alcohol and also smoke, and they’re less likely to exercise. Your morning meal, is like the foundation of your house. Everything else rests on it.
Eat AFTER morning exercise.
If you work out in the morning, try to eat as soon as possible after your workout, as you have already begun the "caloric burning process". A healthy breakfast will fuel your morning activity, a mid morning protein and low carb snack (ie: tuna salad in a half a red pepper) will sustain you and prevent you from getting so hungry that you pig out at lunch. On weekends, if you sleep in, don't delay breakfast more than 2 hours. "The sooner you start your metabolism by eating, the sooner it can start burning calories," says Elisabetta Politi, R.D., nutrition manager of the Duke Diet & Fitness Center at Duke University Medical Center.
Think HEART SMART.
When food marketers get their hands on it, “a hearty breakfast” turns into something more like “a heart-unhealthy breakfast.” Because an unhealthy heart is exactly what many of the country’s most popular breakfast joints and premade grocery items are setting you up for, by peddling premade fatty scrambles, lard loaded muffins, caloric dense "breakfast meat patty things" and pancakes that look like manhole covers. These foods are loaded with unhealthy fats, added sugars, and refined carbohydrates, which catapult your blood sugar, sap your energy levels, and tell your body to store fat! They may be easy to grab in a rush, but will take you down and make your cravings rise for more sugar later. A vicious cycle!
Think PROTEIN RICH.
Protein infuses your body with the building blocks for healthy tissues and muscle, boosts your energy and keeps your mind clear. Avoid the hype of high fruit/high carb/high fat/sugar laden breakfasts... they will just let you down literally, as if you do not burn off the sugary calories provided by those, they will turn to fat. Moderation is key, and as a rule, if you do have fruit with a meal, make it at lunch so your body has already started to burn from your morning workout and has time to burn it off throughout the remainder of the day, being consistent instead for snack choices with a low carb and protein snack both mid morning and mid afternoon.
FRUIT FACTS & NEEDS.
The key elements needed from fruit are the nutrient dense parts and fiber - much smaller than the entire fruit as a whole. Eating a overly massive amount of fruit also adds a massive amount of sugar and calories. Huge fruit smoothies are infused with both an incredible amount of calories and sugar and are not a good way to begin your day. Having select fruits is most optimal, and the best time is with a lunch meal so you are at the halfway point between your day and have hours to digest and replenish the nutrients and also to burn off the excess calories and sugar. {See chart below}
A way to ensure you are getting all the nutrients you need from fruit perfectly on a daily basis is by adding to your daily regimen a dense blend of everything you need in a simple whole food form. A absolutely superb blend of synergistically combined antioxidants, anthocyanins, flavanoids, polyphenols, vitamins, nutrients and soluble fiber stemming from fruits including Acai, Mangosteen, Pomegranate, Maqui Berry, Aloe Vera Juice, Elderberry Extract and New Zealand Blackcurrant - which is internationally rated for its exceptional antioxidant properties and benefits - is "Saxi"*, known as the world's premier "whole food super juice". Having the highest worldwide ORAC (Oxygen Radical Absorption Capacity) score rating in the industry of 74,000 per liter, Saxi is a valuable daily addition to promote optimum health needs. Being antioxidant rich, diabetic friendly and containing no artificial ingredients, sweeteners or preservatives, Saxi infuses the body at an advanced cellular level in just the addition of 1-2 ounces per day.
This chart below shows the top fruits that are the very best choices to include in your daily consumption in regards to the ORAC Score.
| Fruits | ORAC Score |
| Acai | 18,500 |
| Prunes | 5,770 |
| Pomegranates | 3,307 |
| Raisins/Dark Grapes | 2,830 |
| Blueberries | 2,400 |
| Blackberries | 2,036 |
| Cranberries | 1,750 |
| Strawberries | 1,540 |
| Raspberries | 1,220 |
| Plums | 949 |
BETTER choices!
Just to name a handful for you: Nutrient dense liquid protein and vitamin shakes {ie: Shake Down* is a great one for advanced cellular therapy replenishment}, veggie and Mozarella omelets, thin crust quiches, cottage cheese, Canadian bacon egg cups, scrambled egg whites with cheese and fresh salsa, salmon and cheddar omelet, scrambled eggs with chiles and pepper jack cheese in a low carb whole wheat wrap, Kroger Carbmaster yogurt/Greek yogurt - great added to a breakfast shake! - and for cereal choices go heart healthy with high fiber and whole grain choices - steel-cut oatmeal or protein rich quinoa are great. Add some blueberries and it's even better with the great antioxidant properties they contain. And also, according to a new U.S. Department of Agriculture report, eggs today contain significantly less cholesterol than they did 10 years ago!
There are SO many ways to infuse your morning meal with needed key elements to rev your energy and sustain you instead of the vast array of breads, pastries, waffles, muffins, doughnuts, jellies, syrups, processed sugary cereals and the 4 million calorie fruit smoothies. You may as well drink a cup of sugar. The good food choices are vast as well, but the reality is that we live in a fast paced world, so with a little pre prep and planning {I am a Foodsaver girl!} a huge payoff in easing your time and health will result, and the way your body looks and feels will be the very best reward.
{I begin my mornings deliciously with a Shake Down* shake, and *Saxi is simply amazing. If you would like info about them, simply email me at tracy@vibrantdrinkactlife.com}
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