Wedding Weight Loss Breakfast

Plug Into Protein Powder

 

Success for wedding weight loss?  Eat a protein-rich breakfast every day.

Breakfast is the most important meal of the day!  A number of studies from the National Weight Control Registry show that people who successfully maintain a significant weight loss eat breakfast just about every day.  Protein at breakfast is essential for weight loss and key to balancing blood sugar.  Eat at least 15-25 grams of protein within one hour of rising (or split breakfast into two small morning meals).  A protein-rich breakfast is particularly important, especially if you crave carbohydrates.  By cutting back on carbohydrates your body is encouraged to burn fat.

What is a protein-rich breakfast?

A protein-rich breakfast may be 2 eggs with turkey or chicken sausage; veggie patty or nut butter with whole grain toast (look for bread with at least 5 grams of fiber per slice-if it has less than 5 grams, put it back); cottage cheese with flax meal and fresh fruit or a nourishing smoothie packed with protein.  Of course there are many other examples of a healthy breakfast, just remember that breakfast must include protein, healthy fat and fiber.  EVERY DAY!
 
A protein smoothie can be made to order.  A smoothie in the morning is a quick, easy way to start your day.  All you need is a few essential ingredients, fresh or frozen fruit and a blender.  There are many types of protein powder: hemp, whey, soy, rice, and vegetable (such as pea and potato) to name a few.  Pick a protein powder that suits your nutritional needs and addresses your food preferences or sensitivities.
 
A great smoothie will include protein powder along with a dose of healthy fat and fiber, two more important players in balancing blood sugar. 

Start reading labels and find out how much sugar you are consuming.  On the nutrition label 4 grams of sugar is equal to 1 teaspoon of sugar.  This includes both added and natural sugar.  A bottle of fruit juice that says "no sugar added" will still have a significant amount of natural sugar. Be aware.

Wedding Weight Loss Basic Breakfast Smoothie:

8-12 ounces water, unsweetened soy or almond milk or organic cow's milk (avoid using fruit juice as your liquid, as it is loaded with natural sugar).

1-2 scoops of protein powder (look on label to see how much protein there is per scoop)

1-3 teaspoons flax oil, lemon-flavored cod liver oil

1-3 teaspoons of flax meal, oat bran, psyllium or a fiber blend

½ to 1 cup fresh or frozen fruit

Stevia to taste

Add all ingredients together and blend until smooth.  You may want to add water or ice to change the texture of your smoothie.

 

Liquids:

·         Unsweetened Soy or Almond Milk

·         Coconut Milk (use ½ coconut milk with ½ water to keep smoothie from becoming too thick)

·         Cow or goat milk

·         Water

 

Proteins:

·         Powders: Nutribiotic Rice Protein, Jarrow Fermented Soy Protein, Living Harvest Hemp Protein, Biochem Whey Protein are all good choices

 

Fruits: use fresh or frozen

·         Mangos
·         Papaya
·         Banana

·         Plums

·         Berries: raspberry, blueberries, boysenberries, strawberries

·         Pineapple

·         Kiwi

·         Peaches

·         Cherries

 

Fiber:

• Flax meal
• Oat bran
• Gentle Fiber by Jarrow

 

Fats:

• Flavored Cod Liver Oil (Carlson's or Nordic Naturals)
• Flax oil
• Nut butters, such as natural peanut or almond butter
• Coconut milk
• Avocado

Check out our resource for wedding weight loss snacks to take with you wherever you go.
 

Resources:

The Ultimate Smoothie Book by Cherie Calbom, Warner Books, 2001

Smoothies!  The Original Smoothie Book by Dan Titus, 2000