Health, Nutrition & Weighloss - Week 1, Day 3

Time to talk about the importance of breakfast and portion sizes.  Unless you want to be a Sumo Wrestler, who purposely skips breakfast to prevent their metabolism from getting into gear, than you will need to get in the habit of eating as soon as you get up.

Breakfast really is the MOST important meal! It's called Break - "fast" for a reason. If you just woke up from 8 hrs. of sleep, then your body has been in a fasting mode.  Your metabolism has slowed down, and it needs a 'jump start'. It's O.K. if you are not a 'breakfast person'. A simple snack will do. Just EAT something!

I also want to reiterate that you MUST eat every 2 1/2 - 3 hours to prevent the 'hunger monster' from sabotaging your health and weightloss. If you let yourself get too hungry, you're almost guaranteed to overeat. Once you have stoked the furnace with breakfast, you need to keep it going.

Here are a few suggestions: A bowl of cereal like Kashi Heart to Heart or Trader Joe's Raisin Bran Clusters with low fat milk and berries on top; French toast made with wheat bread and sugar free syrup and a cup of berries on the side; a low fat blueberry muffin; or an egg sandwich with canadian bacon and low fat american cheese on a whole wheat english muffin.

PORTION SIZE.  It may be hard to keep this brief, but here are the basics:
Meats, poultry and fish - the general rule is 3-5 oz. for women and 4-6 oz. for men. That's about the size of the palm of your hand (less if it is a 'fatty' meat like ground beef, ham, hot dogs, ribs, salmon,etc.).  Eggs: 1 whole w/ 2 egg whites for women and 2 whole w/ 2 egg whites for men. (Eggbeaters/whites: 3-4 oz. women & 5-6 oz. men). Protein powder: 1 scoop.
"Limited carbs" - Bread = 2 slices, 1 english muffin, 1 bagel, 1 flour tortilla, 2 corn tortillas, 2 halves pita;  Pasta = 1 c. for women, 1 1/4 c. for men (or the size of your fist); Potatoes = 1 c. for women, 1 1/4 c. for men; Rice & other grains = 1/2 c. for women and 2/3 c. for men (1/2 fist); Cakes, sweets & chocolate = 1/2 palm (look at the palm of your hand and cut it in half diagonally)

     Just in case you are asking: "Can I REALLY have chocolate cake with my grilled chicken breast and asparagus?" The answer is 'YES'!  Just remember portion size and decide if that will be enough to keep you satisfied until your snack 3 hrs. later.

Additional "Limited carbs": Melons (2 fists); high sugar fruits (cherries, grapes, passion fruit, pineapple, plantains & quince) 1 fist; Med. round fruits (apple, banana, mango, orange, peach, pear) = 1 med. women & 1 lg. men; Sm. round fruits (nectarines, plums, tangerines, kiwi) 2 med. for women & 3 med. for men; Dried fruits = 1/2 fist; Winter squash & onions 1 c. for women & 1 1/4 c. men (1 fist); Corn 1/2 c. women & 2/3 c. men (1/2 fist); Hot cereal 1 c. women & 1 1/4 c. men; Carb rich dairy (lowfat ice cream, lowfat or skim milk, lowfat yogurt) = 1 c. women & 1 1/4 c. men.

"Go for it Carbs" - Veggies (cauliflower, celery, chili peppers, cukes, mushrooms [button, crimini, white], radishes & sprouts) and Leafy greens (Bok Choi, cabbage, endive, lettuce radicchio, spinach & watercress) EAT ALL YOU WANT;

Tomatoes, squash & other veggies (artichokes, asparagus, bell peppers, brocolli, brussel sprouts, carrots, eggplant, green beans, leeks, mushrooms [portobello, shitake], okra rutabaga turnips) 1 c. women & 1 1/4 c. men (1 fist)

Berries & low sugar fruits (apricots, all berries, grapefruit, lemons, limes) 1 c. women & 1 1/4 c. men (1 fist);

Beans, peas & lentils 1/2 c. women & 2/3 c. men

Cooked greens (beet tops, collard greens, dandelion greens, kale, mustard greens, swiss chard, turnip greens) 1 c. women & 1 1/4 c. men.

There!  I think that is enough for you to 'absorb' for today! :)