Tuesday, August 12, 2008

The First Meal Of The Day

When it comes to health, fitness, and staying happy, every positive thing you do for yourself helps. So, why not start at breakfast? According to Dr. Kathleen DesMaisons, author of “Potatoes, Not Prozac”, there are four simple rules you can follow at breakfast time to help you shed pounds, fight sugar crazvings, and boost your mood to boot.

1. Get into a daily habit. Breakfast really is the most important meal of the day. Eating a healthy, well-balanced meal in the morning helps you sustain your energy levels and can prevent those late-day sugar/carb snack cravings that are a lot of people’s downfall.

2. Don’t wait. Breakfast packs the most energy sustaining punch if you eat it within an hour or so of waking up. When you first wake up, your brain is still washed with a chemical that masks hunger pangs, but your blood sugar is low. To cut those sugar cravings that will come later, eat early - even if you’re not hungry.

3. Eat complex carbohydrates. Go with things like whole-grain cereals, steel-cut oats and/or high-fiber fruits. The fiber helps your blood sugar stabilize and the bulk helps you feel full longer.

4. Bump it up with protein. Protein in your stomach slows digestion, it acts to keep your blood sugar on an even keel, and protein containing a bit of depression-fighting tryptophan helps your mood. The Doc suggests eating 1/3 of your daily protein at breakfast.

Need more reasons to make a healthy breakfast part of your routine?

Studies show that people who eat breakfast have greater success at weight loss and weight maintenance than those who don’t.

A high fiber breakfast will help you stay more alert than if you start your day with a high-fat meal.

Eating whole rather than refined grain cereal can lower your risk for heart disease.

Are your mornings rushed? If you don’t think you’ve got time for breakfast in the morning, stock your fridge with ready-to-eat goodies for the go. Throw some fruit and veggies in one sandwich bag and a hard-boiled egg in another. Then, grab a yogurt cup (and maybe a napkin while you’re at it) – and you’re off. Eat an early, nutritious to-go meal like that and you won’t be hit with those sudden hunger pangs that make the drive-thru seem tempting later on.


Christopher said...

AWESOME advice. When I was a kid, I was never a breakfast person. I usually skipped it but I never really had weight or fitness issues. The older I got, the more sedentary, no breakfast meant eating more later in the day which equated to big fat guy having to lose weight.

Later, when I started losing weight, I also read about having a breakfast and how important it was, so I started drinking those Slim Fast shakes and a protein bar a few hours later. It worked pretty good when it came to losing weight but it got to the point where it stopped working. Not enough calories? I told Nick (waiting for Nick to chime in) that I consume about 1,800 calories a day and he felt that I should take in more calories.

So, part of that was to switch from the 200 calorie Slim Fast to around 320 calories of fat free milk and Cheerios. Still do the 100 calorie protein bar a few hours later. Works like a charm, THANKS FOR THE FEEDBACK NICK. I can already feel the difference in my energy levels and drive to keep up my workouts.

Good article, good advice, always a good read Tony. Thanks man.

Christopher Ortega (menelaus)

nick from ny said...


Yeah, man, for years breakfast was only for champions and jocks? Right?-:) Well, it's good to see that most of this great nation is starting to "get it right" when it comes to caloric balance and proper nutrition. We still got a long way to go, especially when I'm walking up Broadway every morning and watch the artery-clogging, kidney-busting goo people are stuffing into their mouths while rushing to work! Not a pleasant sight I must say-;)

I currently have the luxury of pressing play in the morning, so my system is prime for nutrition uptake. As you so rightly say, high fiber with a little bit of protein goes a long way...those old afternoon cravings for chips and cookies are in the rearview mirror now and will be forever, yeah! One of my favorites is Irish oatmeal with a scoop of protein powder and a crushed banana. Or a one-yoke, two egg white omelet with spinach and peppers. Whatever you eat in the AM will directly affect your appetite and mood in the PM, that much is true! Let's all keep that insulin pump from going berserk! Stabilizing blood sugar levels throughout the day is key to health and longevity, and maybe even happiness.

Oh, and Christopher! DUDE! With that insanely wonderful workout regimen you described to me earlier, it was a miracle 1800 calories was getting the job done! Tony, you should see this guy's routine--it's like Bruce Lee meets the X factor! -:) I'm glad you're feeling stronger, man! Keep fighting the good fight!

Bless us all,


lizzy said...

Hey Everyone!
This post came at exactly the right time for me! Yet, I am still a little confused. . .If you eat first thing in the morning-- within an hour of waking up, how soon after eating can you work out? I know from the P90 (what I am currently doing) literature that it is recommended that you be a bit on the hungry side when you work out, but if I wake, eat and then want to work out-- well, you get the picture-- it's a timing question. As it goes now, I wake, eat oat cereal, blueberries milk, or eggs and whole grain toast-- and then wait about 45 min before working out. . .or could I work out sooner? Any feedback is appreciated! And thanks, Tony! You have helped me change my life for the better, and I will always be grateful!!!

Big hugs, from my ever growing muscular, yet shapely and yet still a little flabby arms,


Seth said...

I actually workout about 445-5 am and wake at 430-440 am. I dont eat prior to my workout (P90X) use recovery drink a little during and finish it after. then into the shower and about 30 minutes later usually oatmeal or Kashi with Protein powder rice milk banana and maybe some turkey bacon. sometimes add low carb bread with almond butter. Should I try to eat prior to workout or is it ok to push play on the empty stomach??

C.L. said...

You rock,Tony. I have been using your workouts for 3 years and I never knew you had a blog until a few days ago.

Luckily, I've always been a breakfast eater but sometimes, I didn't make the right choices. Now that I'm in my 30's I've had to become alot more aware of what I take in. As soon as I get up in the morning, I take my wheatgrass and eat a serving of nuts. It carries me through my workout and gives me the energy to take the beatings you give me via DVD. lol!
After my workout (about an hour), I eat breakfast. It's always 1 of 2different meals. Mon, Weds, Fri, Sun: 2 oz. roasted chicken breast, 10-15 kashi 7 whole grain crackers, 2 TBSP, hummus, 1.5 cups organic spinach. The whole meal is about 290 calories. My alternative meal on Tues, Thurs, Saturdays is 2pieces turkey bacon, 3 egg whites, 1 cup of fresh strawberries.
Having a big breakfast like that stops me from grazing all day.

Love your other blog entries, btw. Happy belated 50th

Zach McIntyre said...

Thanks for these tips, Tony!

I've been having trouble eating breakfast lately because I exercise early in the morning. Hopefully this will help.

Bring it!

Cathy From Colorado said...

Thanks Tony!.... Im not a good breakfast eater but... you sold me !Like you say knowledge is power is change. This is change for the good ! Thanks for the helpful tips. Cathy From Colorado

Anonymous said...

P90x is 100% on the mark but you must follow it to the letter. In my case I travel and it’s a difficult to maintain. johda@hotmail.com

Anonymous said...

I workout before breakfast in the morning, I usually have just a glass of orange juice and take my supplements which is about 1 hour before I workout (P90). Right after my workout I have a whey shake, and within an hour of that have my breakfast.

Works well for my energy level.

Anonymous said...

Pretty interesting blog you've got here. Thanks the author for it. I like such topics and anything connected to this matter. I definitely want to read a bit more soon.

Anonymous said...

Hey Everyone!

I've been trying to figure out a good place to start with the Acai free trial and was just wondering if someone had some thoughts on whether or not it works for weight loss? So far this is the only [url=http://acaiberries.zoomblog.com/]article[/url] I've been able to read online that seemed realistic for what my goals are. Opinions?

Anonymous said...

I've used that stuff at [url=http://suesdiary.info]Sues Diary[/url] myself. I tried the colon cleanse and had great results.

Bri :)

Jay said...

I always start my day with Smart Carb bread which is by far the best low carb bread on the market. It is made by the Julian Bakery and has 1 Net Carb with 12g of Protein & Fiber per slice.

Anonymous said...

Thankѕ for sharing youг thoughtѕ on рuгe garcinia cambogia.

Regаrԁs http://musclefitnessnutrition.com/tweet/?module=WandaGatew&params=397364 - garcinia cambogia - garcinia cambogia garcinia cambogia - garcinia cambogia extract pure side effects -
pure garcinia cambogia where to buy

my ωeblog; garcinia cambogia 1500 mg with potassium and calcium

Anonymous said...

Hеllo There. I found уοur blog using msn.
Тhіs іs a reаlly ωell written aгticle.
I will bе sure to bоokmark it and comе
bacκ to reaԁ morе of yοur uѕeful
info. Thanks foг the poѕt. I'll certainly comeback.

Here is my web blog: test.buz2buz.com

Anonymous said...

Hello there, You've done a fantastic job. I'll definitely digg it and personally recommend to my friends.

I'm sure they will be benefited from this website.

my site zija moringa

Anonymous said...

Awesome article.

Have a look at my web-site red raspberry

Anonymous said...

Hi there! This is my first visit to your blog! We are a
team of volunteers and starting a new project in a community in the same niche.
Your blog provided us useful information to work on.
You have done a marvellous job!

Also visit my web site: garcinia aristata

Anonymous said...

I think the admin of this website is really working hard for his web
page, because here every data is quality based data.

Here is my site - green coffee bean extract scam

Anonymous said...

It's truly very difficult in this full of activity life to listen news on TV, so I only use the web for that purpose, and get the most up-to-date information.

Feel free to visit my web site - raspberry ketones

Anonymous said...

Its like you read my mind! You seem to know so much about this, like you wrote the book in it or
something. I think that you could do with some pics to drive the message home a bit, but other than that,
this is fantastic blog. An excellent read. I will definitely be back.

Also visit my blog post; green coffee extract

Anonymous said...

Great site you have here but I was wanting to know if you
knew of any discussion boards that cover the same topics talked about in this article?
I'd really like to be a part of community where I can get advice from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Thanks!

my website - deer antler extract dose

Anonymous said...

I blog quite often and I really appreciate your content.
This article has really peaked my interest. I'm going to take a note of your blog and keep checking for new details about once per week. I opted in for your RSS feed as well.

My blog post: raspberry ketone

Anonymous said...

I don't even know how I ended up here, but I thought this post was good. I do not know who you are but certainly you're going to a famous blogger if
you are not already ;) Cheers!

Visit my website - best teeth

Anonymous said...

Greetings! I know this is kinda off topic but I'd figured I'd ask.
Would you be interested in exchanging links or maybe guest writing a blog article or vice-versa?
My site goes over a lot of the same subjects as yours and I feel we could greatly benefit from each other.
If you're interested feel free to shoot me an email. I look forward to hearing from you! Awesome blog by the way!

my blog post: garcinia talbotii

Anonymous said...

Тhanκs for some οthег ωonderful post.
Τhe place else may anybodу get that kind of information in such a perfect aрproach of wrіting?
I have a pгeѕеntation subsequеnt weеκ, and I am at
thе looκ for such information.

My site; pure raspberry ketones dr oz

Anonymous said...

I am rеally inspirеd along with your writіng talents
as neаtly as ωith the structure in your
blog. Іs that thіs а paid theme or
dіd you modify it youг sеlf?
Anуwаy keеp up thе excеllеnt hіgh qualitу writing, it iѕ rarе to sеe a nice blog like this one noωаԁaуs.

Heгe is my blog; Glow Hoodies

Anonymous said...

Good web site уou have here.. It's hard to find excellent writing like yours nowadays. I honestly appreciate individuals like you! Take care!!

Feel free to visit my website; raspberry ketone reviews walmart

Anonymous said...

What's up to all, how is all, I think every one is getting more from this web site, and your views are good in support of new visitors.

Feel free to visit my blog - health insurance companies

Anonymous said...

ӏ сonstantly spent my half an hour tο rеad this blog's posts every day along with a cup of coffee.

Here is my web page: raspberry ketone reviews walmart

Simply Herbal said...

Wow, What a Great Site, All of the Health Related Posts Are So Informative for People With Review. I Liked It! I Also Have a Blog/site About That Covers Simple Herbal Related Stuff. Please Feel Free to Visit. Thanks for Sharing.
Garcinia Cambogia India

Keep Posting:)

Garcinia Cambogia said...

Hey, Wow all the posts are very informative for the people who visit this site. Good work! We also have a Blog/site by name Simply herbal which covers Health related products. Please feel free to visit our site. Thank you for sharing.
Garcinia Cambogia India

Keep Posting:)

Simply Nutra said...

Wow, What a Great Site, All of the Health Related Posts Are So Informative for People With Review. I Liked It! I Also Have a Blog/site About That Covers Simple Herbal Related Stuff. Please Feel Free to Visit. Thanks for Sharing.
Simply Nutra

Keep Posting:)

Mr Xipoio said...

Do you know the 2 biggest reasons men and women stop exercising?

1) Lack of time
2) Lack of motivation

Let's tackle "Lack of Time" today with 5 ways you can get your
workouts done faster. After all, no one should spend more than 50
minutes in the gym.

Here are 5 ways to cut time from your workouts.

a) Supersets

I use "non-competing" superset. This means, choose two exercises
for different muscle groups - and preferably completely opposite
movements. For example, choose a push and a pull. That way, one
muscle group rests while the other works...and you cut the rest
time you need between sets.

b) Choose a better warm-up strategy

Don't waste 10 minutes walking on the treadmill. Instead, use a
total body circuit of bodyweight exercises as a general warm-up, and
then move directly into specific warm-up sets for your first two

c) Pair dumbbell and bodyweight exercises together in your

This saves you time at home (you don't need to change the dumbbell
weight between exercises) and in the gym (you don't need to fight
for 2 sets of dumbbells).

d) Choose Intervals over slow cardio

The latest research shows more weight loss when people use
intervals, and intervals take half as long to do.

e) Limit the use of isolation exercises

Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms
and shoulders if you want. However, if you only have 3 sessions of
45 minutes per week, isolation exercises must be the first to go.

In addition, don't spend more than 10 minutes per week on direct ab
training. It's not efficient and won't give you rock hard abs

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

Workout less, live life more,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Creator of Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to
prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto
the Original TT workout and follow the 16-week advanced program
right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the TT Fusion Fat Loss program followed by
the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
Advanced TT fat loss workouts.

After that, choose between the TT for Women or TT for Muscle
programs to help put the finishing touches on your physique. All of
these are included as bonuses with Turbulence Training.

Get started on the road to fat loss with your very own copy of
Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====