Posts Tagged ‘breakfast’

Healthy Breakfast Dos and Don’ts for College and Beyond

Wednesday, January 30th, 2013

Set the Tone for a Healthy Lifestyle During and After College

College Breakfast
When it comes to health and fitness, many college students are too wrapped up in the demands of their academic pursuits to pay much attention. Even those that have been athletic in the past or are currently members of sports teams on campus might neglect their nutrition when they’re in a rush to get to class or they’re cramming for a test.

In case you hadn’t heard, unless you are practicing Intermittent Fasting, breakfast is the most important meal of the day. The reason for this is that it sets the tone for your metabolism, your satiety, and your level of energy throughout the rest of the day.

What you eat (and how you go about eating it) could have a major impact on your overall health and vitality. Keep in mind on test day, that your brain operates on carbs. Having some fruit and oatmeal before a big exam is scientifically the best way to exam prep.

As you can see from the picture of the girl on the right, breakfast does a college body good.

Here are just a few breakfast dos and don’ts to observe in college if you want to optimize health and fitness during your time on campus. Practice these tips now, and you will be more likely to carry them through the rest of your life.


For Extreme Fat Loss Check out Intermittent Fasting

Tuesday, April 10th, 2012

I have always been a big supporter of eating breakfast and eating frequent, small meals all day long. Both for fat loss and for muscle gain. That is, until a year ago when I started investigating Intermittent Fasting and Martin Berkhan’s Leangains protocol, Jon Pearlstone’s EET, and the ‘Eat. Stop. Eat.’ plan.

Since I started believing in the Intermittent Fasting hype, I have learned so much more about the benefits of IF, and I use the strategy pretty much every day. It is unusual for me to eat before noon or 1pm, and my most productive time of day is pre-meal.

Aside from IF and sporadic gym training, I’m not actively trying to lose weight, yet I’ve lost about 15 pounds in the last year while keeping my strength level. I haven’t decided whether or not IF is best for muscle gain, but you can’t beat it for fat loss.

Here are some links you can check out for more info about Intermittent Fasting:

4 Reasons Why You Should Start Skipping Breakfast
Eating the ‘Most Important Meal of the Day’ Will Make You Fat

Breakfast: The Critical Meal

Tuesday, August 24th, 2010
Dr. John Berardi
John Berardi

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – You Gotta Eat Breakfast


The Good Morning Protein Shake Recipe

Friday, June 26th, 2009

Need protein powder?


Check out Shakeology – it’s not just your average protein shake!

  • Whole-food ingredients curbs cravings and burn stored fat
  • Over 20 phytonutrients and antioxidants
  • Reduces risk of high blood pressure, heart disease, and stroke
  • Probiotics to assist digestion and nutrient absorption
  • Tastes awesome mixed with plain cold water!!

Click here to order or learn more about Shakeology.

If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.

Click here to order or learn more about Optimum Nutrition.

Protein Shake
Protein Shake

Here are a couple recipes that I’ve been using either for breakfast or for a post workout meal.

Keep the portions small and limit the fats for a tasty, low calorie, high protein meal replacement. The Good Morning Protein Shake is good for as small meal or a snack.

Crank up the healthy fats from flax oil and peanut butter if you are a skinny person trying to bulk up. Drink a couple of these The Good Morning Weight Gainer Shakes a day to really pack on the pounds, but you best be lifting HARD or you will get fat.

Meet halfway in the middle to blend yourself a super healthy, moderate calorie protein shake. Perfect for replacing a whole meal whether you are dieting or just trying to eat healthy. You can choose The Good Morning Peanut Butter Cup or The Good Morning with Flax.

Be sure to add in the cinnamon, since cinnamon helps regulate your blood sugar.


10 Healthy Food Breakfast Tips for You and Your Kids

Thursday, October 2nd, 2008
Healthy Foods For Breakfast
Healthy Foods for Breakfast

Check this out: in recent Consumer Reports news, we find out that some cereals have more sugar than a glazed Dunkin donut. The worst offenders are the sticky sweet cereals like Golden Crisp and Honey Smacks, and I tend to think that my beloved Cocoa Pebbles really aren’t that great either. I’ve mentioned time and again to stay away from food in boxes, especially sugary breakfast cereal.

So what are we to do? You know your kids are going to want something sweet and tasty for breakfast, and in all likelihood you probably don’t want to eat eggs, egg whites, or eggbeaters every day either. Here are some tips to make breakfast both tasty and healthy. I’m happy that I can promote another of my favorite cereals, Frosted Mini-Wheats… good stuff!


Low Fat Bannana Pancakes

Tuesday, March 18th, 2008

Breakfast is the most important meal of the day. I’ve said it once and I’ll say it again and again and again. You know you’ve always loved pancakes ever since you were a kid. Well you can eat them today AND you can stay on your diet.

The Recipe

Banana Pancakes
2 c. Bisquick Heart Smart baking mix
2 bananas, mashed
1/4 c. Eggbeaters
1 1/3 c. skim milk
2 Tbsp. granular Splenda (optional)
1 tsp. vanilla extract
1 tsp. banana extract
1 tsp. almond extract

Mix together all ingredients in a large mixing bowl, either with a spoon or with a whisk. Batter will be thick, so add water until the batter is to the consistency that you like. Thicker batter makes smaller thicker pancakes, while thinner batter cooks quicker and spreads out to make thin pancakes. Be sure to grease the pan with either fat free Pam Spray or with a Healthy Balance type of margarine spread. Pour batter by 1/4-cupfuls onto a hot griddle or frying pan.

Makes approximately 18 pancakes. 67 calories each.

Optional Upgrades

Protein Pancakes: Add a scoop of either banana or vanilla flavored protein powder. You’ll just have to add extra water to thin it out more.

Banana Jelly Cakes: Spread a thin layer of no sugar added jelly, I prefer strawberry, on the top of the pancake. Replaces high-sugar maple syrup as well as that grotesque low-calorie syrup that you find in the diet aisle.

Add Calcium: Just have a nice glass of skim or 1% milk with your pancakes.