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

Training with a Friend ~ Accountability at Its Best!

For most people workout out is done out of need. The need to lose weight. The need to strengthen muscles. The need to relieve stress. The need to do something productive. Point being, most people do not find going to the gym an easy task.

Some people are more successful at making it a habit if they workout in the morning. Others find it convenient to swing by the gym on their way home from work. And many find it easier to partner-up with a workout friend, as various studies have found people who have workout partners are three times more likely to exercise.

Generally speaking, most people find it easier to do things in pairs, or small groups. Often, it is for the company; however, the underlying benefit of having a workout buddy is accountability.

As the alarm starts buzzing, it is easy to say, "I'll workout later" and hit snooze. But if you have a neighbor or friend who is meeting you at the gym, you are more likely to groan and then get out of bed, knowing someone is depending on you. It is also easy to head home after work claiming, "I have had a bad day. I'll workout tomorrow morning instead." But knowing there is another tired coworker waiting makes you more accountable.

It is also easier to have a friend or family member dieting with you. When you are out at the local Mexican restaurant craving cheesy nachos, your fellow dieter will help you put your cravings in perspective. You will respect his/her opinion when he/she tells you "no" because you are sharing the struggle together.

And finally, let's be honest - working out or dieting with a buddy brings out our competitive side. If we spend our downtime eating excessively or not exercising, we are bound to be upset when our buddy proudly exclaims, "I've lost 5 pounds and shrunk an inch in my hips!"

So with summer here, grab a friend or family member and formulate a workout plan that works best for both of you. And don't forget to reward yourselves after reaching one of your goals. Just because you sweat together doesn't mean you can't celebrate the first reached goal by sharing a nacho plate - light cheese though!

"When the Well's dry, we know the Worth of Water" - B. Franklin

W.H. Auden wisely stated, "Thousands have lived without love, not one without water."

While we have all been told to drink anywhere from six to eight glasses of water a day, most of us do not. Sure, we drink a water bottle's worth during our workouts. We ask our waiter to being us a glass when we are at dinner. But we rarely sip water throughout the day; instead choosing to enjoy a coffee in the morning, Coke at lunch and wine at dinner.

I'm sure you have heard the basic benefits of water consumption when it comes to things like clear skin, basic hydration and weight loss. However, there are more vital reasons and statistics that will leave you looking for the nearest drinking fountain.

Did you know that 75% of Americans are chronically dehydrated (and that likely applies to half the world population)?

It leaves me to wonder, why a nation so blessed with extravagance and an abundance of resources would take for granted the most beneficial resource pertaining to our health and well being. We have purifiers, distillers, water with carbonation, water without carbonation...all at our fingertips. Yet, if you look across the oceans you will find people so desperate for water they drink from gutters, gulping water filled with contaminants.

Did you know drinking five glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer?

Imagine that you can help yourself that much by simply drinking water every day. With healthcare in limbo and prescription prices continually rising, having the ability to partake in active prevention methods is a luxury many cannot afford NOT to take.

Did you know a mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or printed page?

Work days seem longer, lunch breaks shorter and our concentration levels often plummet towards the end of the day. While there are any number of reasons for the dragging feeling we get at the end of the day, lack of water is a leading cause. The next time you feel your brain drifting to a place far away from the task at hand, try drinking a full glass of ice water and see what happens.

Lastly, we are all jumping on and off the fit train at various times throughout our lives. We cut calories by cutting food intake. We deprive ourselves of the red velvet cupcake we love. We run an extra mile after indulging in too much wine. But we rarely attribute weight loss or weight gain to water consumption.

In fact, one glass of water shut down midnight hunger pangs for almost 100% of the dieters in a recent U-Washington study. In addition, the thirst mechanism in 37% of Americans is so weak it is often mistaken for hunger.

Most assume dieting is all about subtraction, but it is also about addition. The addition of water will help increase your metabolism. Ironically, even MILD dehydration will slow down your metabolism as much as 3%, making weight loss more difficult despite diet changes and exercise increases.

The next time to find yourself fatigued in the middle of the work day, drink water. The next time you jump on the fit train in hopes of shedding a few unwanted pounds, remember to consistently consume water. True, it is at our fingertips but not all are so lucky...take advantage of this natural prevention method and help yourself combat the daily wear and tear on the body.

Grilled Chicken Pizza...That's Healthy!

Often times, we associate healthier eating with deprivation. We have been programmed to believe that for us to lose weight, or improve our diets, we must give up our favorite foods.

Not so.

Many of us love a good pizza. So I thought, with March Madness underway, a recipe for a healthier version was needed.

Grilled Chicken Pizza

Heat oven to 425

Mix together in a mixing bowl:

1/2 C. of crushed tomato

1 tsp. Italian seasoning

1 tsp. Garlic powder

Spread mixture on an 8" whole grain tortilla

Top with 1/2 C. shredded mozzarella, 4oz grilled diced chicken, 3oz frozen spinach prepared per box instructions.

Bake until cheese is melted.

Enjoy!

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...