Monday Myths Debunked - I don't need to eat breakfast!

One of the biggest myths is skipping breakfast will assist in weight loss. People often underestimate the importance of eating a healthy and filling breakfast. That first meal of the day will set the tone for the remainder of your day, so it is important to fuel your body with the energy it will need to survive the hectic day ahead.

Another myth is that life is too busy to worry about breakfast and it isn't that important anyway as long as you eat a good lunch. Understandably, mornings can get overwhelming while trying to get ready for work, hustle the kids off to school and grab what you need for the day. However, neglecting the first meal of the day can be more detrimental to your overall well being than one might initially think...

In fact, research shows that people who skip their morning meal tended to eat about 100 calories more over the course of a day than individuals who did eat breakfast. The negative effects of skipping breakfast may also include an increased risk of heart disease.

A good idea for those whose mornings resemble a Nascar pit crew? Fix breakfast the night before! This will prevent additional rushing in the morning, and if the morning routine is more hectic than usual, just grab this muffin and eat it when you get to work while the kids can enjoy it on their way to school

Blueberry Oatmeal Muffins

2 tsp. Cinnamon

1/3 tsp. Salt

1 Whole Banana (mashed)

1 Whole Egg

1/4 C. Vegetable Oil

1 C. Flour

3/4 C. Brown Sugar (packed)

2 tsp. Baking Powder

3/4 C. Yogurt

3/4 C. Blueberries

1/2 tsp. Vanilla Extract

1/2 tsp. Baking Soda

3/4 C. Oatmeal (quick)

3/4 C. Whole Wheat Flour

In bowl, whisk together sugar, yogurt, banana, oil, and egg; stir in rolled oats. Let stand for 10 minutes.

In a large bowl, whisk together flours, baking powder, cinnamon, baking soda, and salt. Pour yogurt mixture over top; sprinkle with blueberries and stir just until dry ingredients are moistened.

Spoon into paper-lined muffin cups. bake in center of 375 degree oven until tops are firm to the touch, 20 to 25 minutes. Remove from pan; let cool on rack.

Serves 12

Wondering Wednesday (Thur Edition)- Eliminating Stomach Flab with Nutrition and Fitness

Wondering Wednesday is here again! As always, I am answering readers' questions and I encourage you to leave a comment with a question or email me directly with any health, fitness or nutrition inquiry.

Weekly Wonder - I know you can't "spot" train, but I've been doing boot camp off and on for about a year now and have seen definite results, especially with my arms. However, I want to lose some "flab" or inches around my mid section. It doesn't ever seem to change and I'm getting a little discouraged with it.

I also need to improve my posture, which would help, but I'm usually carrying around a kid or two or on the floor playing with them, and I tend to resume my poor habits.

I know that my diet/nutrition is probably to blame, but I have a hard time with that as well. I have 3 kids (ages 5, 3 1/2, and 19 months) and the second I walk in from boot camp as my husband is walking out to go to work, they are running circles around me to eat, play, help with this, change a diaper, etc - I seem to just eat what I can as fast as I can and its not always healthy and then I'm just hungry all the time.

Answer: Flab around the middle – yes, posture exercises make that diminish! Make sure you perform two to three back exercises for every front exercise… when hanging on the floor with the kids, do some forearm planks (keep your shoulders pulled back and waist band lifted).

To lose “flab” - exercise is hugely important, but nutrition is about 75% of it! When the kids are resting, or anytime you make dinner – cook in batches. Make extra chicken breasts – slice them up, put a serving size in a baggie and store in fridge (lasts about 5 days); buy the salad pre-made and presto…instant healthy lunch! Breakfast? Scramble an egg or two while making the kids’ breakfast – it only take a minute. Hard boil some eggs (I do a dozen at a time) for snacks.

NEVER, NEVER CLEAN YOUR CHILDREN’S PLATES! That's the worse habit a Mom can have -and we have all done it.

There is a reason the airlines announce to place the oxygen mask on yourself before you place one on your child…cuz if momma ain't healthy, everyone suffers. It’s ok to tell JR he has to wait for you to do something with him while you make your salad; children need to know that you value yourself too!

Tips For Healthy Eating

Often times, we spend hours in the gym and remain unsatisfied with our weight loss progress. You may be feeling stronger. Your endurance is increasing. However, you are not shedding the body fat you need to.

The following nutritional tips will help you feel better and increase your energy, while helping you lose the extra pounds that are most difficult to lose.

1. Make it Realistic - Make one change at a time. Eat breakfast this week. Next week cut out diet soda.

2. Allow a little fun - Allowing yourself to have "little treats" along the way will reduce the risk of binging.

3. Stock the shelves with good stuff - If the junk food is out of sight, you will find yourself reaching for an apple when you are hungry.

4. Think of food as a fuel - Before you put it in your mouth, ask yourself what that food offers you.

5. Plan ahead - Try to plan what you will eat for the day, and even the week. This will help you avoid last minute decisions like pizza and fast food.

6. Have a back up plan - Keep healthy snacks like dried fruits, nuts or nutrition bars in your car and office. This will help keep you out of the drive through line at McDonald's.

7. Don't starve yourself - Instead, eat 6 small meals a day. Your metabolism will slow if it thinks you are starving.

8. Don't give up - Don't fall just because you trip. We all have bad days. Just don't give up!

9. Drink healthy - Don't drink sugary drinks with empty calories. Instead, drink water or green tea.

10. Cook proteins in batches - Instead of cooking 1 chicken breast for dinner, cook 4 at once so you can eat the others for lunch, snacks, on salads, etc...