Good Morning! I hope you all had a great weekend! We are recovering from 7 baseball games in 6 days! The bigger news is, Miss Daisy has decided to go back to school. It is time for her to learn how to run without pulling my arm out of its socket. Stay tuned for updates…
I am very excited to share that son #3 will be working with me this summer as I continue to grow my blog and website.He will be doing some media stuff and all the other things that a non-techie dietitian struggles with. His pay you ask? Food and a gym membership for the summer! Fair enough wouldn’t you say?
Back to what I know – FOOD!
Healthy eating does not have to be overwhelming. It is not necessary to have a complete diet overhaul in order to lose weight and feel great. Often it is the small incremental changes that we make on a daily basis that have the most impact. The key is consistency and understanding what works for you. That being said, I am going to be starting TUESDAY TIPS each week. Every Tuesday, I will be blogging about one thing that you can implement into your daily routine, that may help you along your journey to good health. Habits over diets! ( BTW – I know it is Wednesday. Did I mention we had 7 games in 6 days?)
TIP FOR TODAY – Include PROTEIN at breakfast
A study in the International Journal of Obesity indicated that eating a sufficient amount of protein in the morning had a dramatic impact on the number of calories consumed during the day. Study participants who included a good portion of protein at breakfast consumed, on average, about 350 fewer calories than subjects on the low protein breakfast. High protein breakfast eaters also saw a dramatic improvement in body composition over the 12 week study
The likely reason for this is due to the fact that protein helps stabilize blood sugar and improves glycemic control. In a nutshell, the high protein breakfast eaters had more stable blood sugar, which resulted in a reduced desire to eat and consequently experienced improved body composition.
WHAT CAN YOU DO?
Set a target of between 15-25 grams of protein in the morning. If it is difficult to do this at breakfast, you can split it up between breakfast and a mid morning snack.
Breakfast: Plain greek yogurt with berries and crushed walnuts = 18 grams protein
Mid morning snack: A hardboiled egg and whole wheat crackers =10 grams protein.
PROTEIN IDEAS FOR BREAKFAST
Eggs, cottage cheese, greek yogurt, turkey/chicken sausage, peanut/almond butter and whey protein powder are all quick and easy sources of protein you can include in your meal.
It does not have to take a lot of time or be overly elaborate. It may be as simple as chopping up some leftover chicken breast and tossing into your eggs or grabbing a few hardboiled eggs out of the fridge as you run out the door.
The Key is to DO IT and DO IT Consistently
To Your Health – Noreen
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