I'm an ACE certified personal trainer and National Masters Over 60 Powerlifting Champion with over 25 years of experience in the health and fitness industry. I've seen a lot of fads come and go, but three things remain constant in getting healthy and staying fit. A positive mental attitude, a healthy balanced diet, and a fitness program built on proper strength training and cardiovascular exercise. Practice these three things daily and you will discover that they lead to "The Fountain of Youth."
Showing posts with label breakfast. Show all posts
Showing posts with label breakfast. Show all posts
Tuesday, January 23, 2018
Tuesday, January 12, 2016
The Importance of a Balanced Breakfast
The importance of eating a properly balanced breakfast cannot be over-stated when it comes to building muscle and burning body fat. Studies show that consuming 25 to 30 grams of high quality protein at each meal is necessary to stimulate protein synthesis (the repair and building of muscle tissue), and this is especially true at breakfast. Below is an excerpt on the importance of a balanced breakfast from Dr. Donald K. Layman, one of the top nutritional experts of today.
The importance of breakfast is a principle of nutrition taught to children. If you want to perform well in school you need a good breakfast, and children who skip breakfast often have low energy, poor attention, and reduced performance. The problem was low blood sugar. Nutritionists thought the solution was eating carbohydrates. This led to breakfasts that were high carbohydrate and low protein such as cereal and OJ or even donuts and pastries. Carbs became a staple for the American breakfast.
As the science of nutrition evolved we learned more about how the body uses protein, carbohydrates and fats, and our concepts about meals changed. We now know that the best way to stabilize blood sugar for children – and adults – is eating fewer carbs and more protein. Carbohydrates can give you a quick burst of energy, they but also lead to a big insulin response that causes a drop in blood sugar in about two hours. This drop in blood sugar saps your energy and leads to snacking. If you’re young, exercise daily, and have normal body weight, you may be able to tolerate a higher carbohydrate diet and snacks, but for most adults, high-carb breakfasts and snacks lead to weight gain and unwanted body fat.It’s time for a new breakfast.
When you wake up, it’s likely you have been without food for about 12 hours. Your body is burning fat – which is great – but also breaking down your lean tissues including muscle and bone. What you eat at the first meal determines how your body burns fat and protects itself for the rest of the day. Breakfast determines your metabolic pattern. If the first meal is high in carbs and low in protein, the rush of insulin shifts your body from burning fats to storing fat and even converting the carbs you eat into new fat. Lack of adequate protein at breakfast also leaves your body breaking down lean tissues. The ideal breakfast contains protein, carbohydrate, and fat with the balance of protein and carbs being the critical parts.
Getting the proper amount of protein in your diet combined with strength training is the most effective approach to staying strong and fit as you age. Checkout my complete line of strength training programs at Forever Fit and Firm.
The importance of breakfast is a principle of nutrition taught to children. If you want to perform well in school you need a good breakfast, and children who skip breakfast often have low energy, poor attention, and reduced performance. The problem was low blood sugar. Nutritionists thought the solution was eating carbohydrates. This led to breakfasts that were high carbohydrate and low protein such as cereal and OJ or even donuts and pastries. Carbs became a staple for the American breakfast.
As the science of nutrition evolved we learned more about how the body uses protein, carbohydrates and fats, and our concepts about meals changed. We now know that the best way to stabilize blood sugar for children – and adults – is eating fewer carbs and more protein. Carbohydrates can give you a quick burst of energy, they but also lead to a big insulin response that causes a drop in blood sugar in about two hours. This drop in blood sugar saps your energy and leads to snacking. If you’re young, exercise daily, and have normal body weight, you may be able to tolerate a higher carbohydrate diet and snacks, but for most adults, high-carb breakfasts and snacks lead to weight gain and unwanted body fat.It’s time for a new breakfast.
When you wake up, it’s likely you have been without food for about 12 hours. Your body is burning fat – which is great – but also breaking down your lean tissues including muscle and bone. What you eat at the first meal determines how your body burns fat and protects itself for the rest of the day. Breakfast determines your metabolic pattern. If the first meal is high in carbs and low in protein, the rush of insulin shifts your body from burning fats to storing fat and even converting the carbs you eat into new fat. Lack of adequate protein at breakfast also leaves your body breaking down lean tissues. The ideal breakfast contains protein, carbohydrate, and fat with the balance of protein and carbs being the critical parts.
Getting the proper amount of protein in your diet combined with strength training is the most effective approach to staying strong and fit as you age. Checkout my complete line of strength training programs at Forever Fit and Firm.
Friday, April 17, 2015
Protein's Effect on Weight Loss
Scientific research is now
revealing that people who consume higher amounts of protein (20 to 30 percent
of their daily caloric intake), while cutting back on their carbohydrate
intake, tend to lose weight faster and stay leaner than those people on low-fat
diets.
The reason higher protein, lower
carbohydrates diets are more conducive to weight loss and maintenance is
interesting. First, high-protein foods slow the movement of food from the stomach
to the intestines, meaning you feel full longer and don’t get hungry as often.
Second, protein has a leveling effect on your blood sugar which means you are
less likely to get spikes in your blood sugar that lead to cravings for
carbohydrates. Third, your body uses more energy to digest protein than it does
to digest fat or carbohydrates.
Getting the proper amount of
protein at breakfast is especially important if you are trying to lose weight.
Breakfast is the first meal of the day and what you eat determines whether you
start your day in fat burning or fat storage mode.
Eating a breakfast rich in
carbohydrates and low in protein (the typical American breakfast) starts your
day in fat storage mode. The cereal, bread, fruit, and juice you have for breakfast
are all carbohydrate-based and are converted into sugar by your body, thus
causing a spike in your blood sugar. Then your body produces insulin to take
that blood sugar and store it in your body mostly as body fat. Soon after your
blood sugar drops and you feel famished, and you crave more carbohydrate-based
foods which starts a cycle of blood sugar spikes and crashes and its insuring
sugar cravings.
On the contrary, having a breakfast
that contains the proper amount of high quality protein such as eggs, lean
meat, and low fat dairy starts your day in a fat burning mode. Studies have shown consuming 25 to 30 grams of protein at each meal is necessary for maximal protein
synthesis. This building and repair of muscle cells is very energy intensive
and it burns body fat mainly as fuel for this process. Thus, having 25 to 30
grams of protein at breakfast activates muscle cell regeneration and also
alleviates blood sugar spikes which lead to cravings.
Below are some good sources of protein listed by the U.S.
Department of Agriculture to help you get the proper amount in your daily diet.
1 ounce meat, fish, poultry equals
7 grams of protein
1 large egg equals 6 grams of
protein
4 ounces milk equal 4 grams of
protein
4 ounces low-fat yogurt equals 6
grams of protein
4 ounces soy milk equals 5 grams of
protein
3 ounces tofu, firm equals 13 grams
of protein
1 ounce cheese equals 7 grams of
protein
1/2 cup low-fat cottage cheese
equals 14 grams of protein
1/2 cup cooked kidney beans equals
7 grams of protein
1/2 cup lentils equals 9 grams of
protein
1 ounce nuts equals 7 grams of
protein
2 tablespoons peanut butter equals
8 grams of protein
1/2 cup vegetables equals 2 grams
of protein
1 slice bread equals 2 grams of protein
1/2
cup of most grains/pastas equals 2 grams of proteinStart your day with a smoothie made with Protein My Whey, the protein I use and recommend to my clients. Protein My Whey contains 26 grams of whey isolates (the most bio-available source). It's also: contains only 1 gram of carbohydrate, is fat free, cholesterol free, and sugar free. Check out this amazing product by clicking on this link: Protein My Whey.
Friday, September 26, 2014
Protein is Important for Your Overall Health
Protein is a necessary part of every living cell in your body. Next to water, protein comprises up the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for the growth, repair, and healing of your bones, tissues, and cells. In addition, the enzymes and hormones that catalyze and regulate your body processes are comprised of protein. So, you see the proper amount of protein in your diet is vital for your health and well being.
The problem is most people eat too many carbohydrates in their diets and not enough protein. This is a major contributing factor to the obesity epidemic and it's associated health problems. New research shows that you need 25 to 30 grams of high quality protein at each meal to be most beneficial for your body. This is especially true at breakfast.
In my 20 plus years in the health and fitness industry I have observed that most people start their day with a breakfast that is very high in carbohydrates (fruit, cereals, juices, and bread) and low in protein. Eating this way starts your day in fat storage mode because all those carbohydrates are converted to sugar and are mostly stored as body fat. Then you crave more foods high in sugar.
If you begin your day by eating a breakfast with 25 to 30 grams of protein balanced by no more than 25 to 30 grams of carbohydrates you activate your muscles and start your day in fat burning mode. You will find that you are energized until your next meal without the cravings for more sugary foods.
One of the easiest ways to start your day with the proper balance of protein and carbohydrates is by drinking a protein smoothie. I get my day started with a protein smoothie 5 to 6 days each week and I have done so for many years.
Thus, I am pleased to announce the launch of my first customized nutritional product called Protein My Whey. Each serving of Protein My Whey contains:
Check out this wonder product by clicking on this link: Protein My Whey
The problem is most people eat too many carbohydrates in their diets and not enough protein. This is a major contributing factor to the obesity epidemic and it's associated health problems. New research shows that you need 25 to 30 grams of high quality protein at each meal to be most beneficial for your body. This is especially true at breakfast.
In my 20 plus years in the health and fitness industry I have observed that most people start their day with a breakfast that is very high in carbohydrates (fruit, cereals, juices, and bread) and low in protein. Eating this way starts your day in fat storage mode because all those carbohydrates are converted to sugar and are mostly stored as body fat. Then you crave more foods high in sugar.
If you begin your day by eating a breakfast with 25 to 30 grams of protein balanced by no more than 25 to 30 grams of carbohydrates you activate your muscles and start your day in fat burning mode. You will find that you are energized until your next meal without the cravings for more sugary foods.
One of the easiest ways to start your day with the proper balance of protein and carbohydrates is by drinking a protein smoothie. I get my day started with a protein smoothie 5 to 6 days each week and I have done so for many years.
Thus, I am pleased to announce the launch of my first customized nutritional product called Protein My Whey. Each serving of Protein My Whey contains:
- 26 grams of protein isolate (one of the highest quality most digestible protein sources)
- 1 gram of carbohydrates
- 0 fat grams
- No Cholesterol
- No sugar
- Sweetened with Stevia
- And is lactose free
- 1 cup of frozen blueberries
- 1 cup of plain almond milk
- 1 packet of Protein My Whey
Check out this wonder product by clicking on this link: Protein My Whey
Saturday, August 24, 2013
I Eat a Healthy Breakfast
I was meeting with a new client for the first time last week, and I ask the him what he typically ate for breakfast to which his reply was, "I eat a healthy breakfast which consist of bran cereal with skim milk, a piece of fruit, and a glass on orange juice." I dare to say that if you asked most people they would probably think my client was eating a very healthy breakfast each morning.
So, I pointed out to my client that while he thought he had eaten a well rounded healthy breakfast, his meal was missing something very important, protein. "Why is protein so important," he asked? Then I explained that everything he had eaten that morning except for the skim milk was all carbohydrates and it would all be converted into blood sugar in his body and thus cause a rise in his insulin level to store most of what he had eaten as body fat. I further explained importance of having protein in his breakfast to balance this insulin response, to vitalize his lean muscle mass, and cause his body to burn body fat rather than store it.
Unfortunately, most people eat a very high carbohydrate based breakfast and put their bodies in fat storage mode first thing in the morning. Eating this way not only causes spikes in your insulin level, it also causes crashes in your energy level, and leads to craving more high carbohydrate foods. It's what I call the vicious carb cycle.
On the other hand, a balanced breakfast of about 30 grams of protein, and 30 grams of complex carbohydrates starts your morning by stabilizing your blood sugar and vitalizing lean muscle to burn body fat. Eating this way causes you to feel energized and satisfied until your next meal. I recently found the perfeclyt balanced breakfast called Metaboliq created by Dr. Donald K. Layman, a world-renowned expert in obesity, diabetes, and sports nutrition.
Until I found the Metaboliq system, I made my own shake for breakfast which consisted of whey protein, fresh berries, and flax seed oil. About 18 months ago I tried the Metaboliq shake for breakfast and I have been using them every since. The first thing I noticed about the Metaboliq shake was the increase in my energy level. Then, after about 3 months I noticed that my waist was getting smaller and I was getting leaner without changing anything else in my diet or my workouts.
I started recommending the Metaboliq system to my clients and they have seen similar results. So, as you have always heard; "breakfast is the most important meal of the day."
So, I pointed out to my client that while he thought he had eaten a well rounded healthy breakfast, his meal was missing something very important, protein. "Why is protein so important," he asked? Then I explained that everything he had eaten that morning except for the skim milk was all carbohydrates and it would all be converted into blood sugar in his body and thus cause a rise in his insulin level to store most of what he had eaten as body fat. I further explained importance of having protein in his breakfast to balance this insulin response, to vitalize his lean muscle mass, and cause his body to burn body fat rather than store it.
Unfortunately, most people eat a very high carbohydrate based breakfast and put their bodies in fat storage mode first thing in the morning. Eating this way not only causes spikes in your insulin level, it also causes crashes in your energy level, and leads to craving more high carbohydrate foods. It's what I call the vicious carb cycle.
On the other hand, a balanced breakfast of about 30 grams of protein, and 30 grams of complex carbohydrates starts your morning by stabilizing your blood sugar and vitalizing lean muscle to burn body fat. Eating this way causes you to feel energized and satisfied until your next meal. I recently found the perfeclyt balanced breakfast called Metaboliq created by Dr. Donald K. Layman, a world-renowned expert in obesity, diabetes, and sports nutrition.
Until I found the Metaboliq system, I made my own shake for breakfast which consisted of whey protein, fresh berries, and flax seed oil. About 18 months ago I tried the Metaboliq shake for breakfast and I have been using them every since. The first thing I noticed about the Metaboliq shake was the increase in my energy level. Then, after about 3 months I noticed that my waist was getting smaller and I was getting leaner without changing anything else in my diet or my workouts.
I started recommending the Metaboliq system to my clients and they have seen similar results. So, as you have always heard; "breakfast is the most important meal of the day."
Friday, May 3, 2013
Breakfast to Energize Your Day
Here's another great post by Dr. Donald K. Layman
The importance of breakfast is a principle of nutrition taught to children. If you want to perform well in school you need a good breakfast, and children who skip breakfast often have low energy, poor attention, and reduced performance. The problem was low blood sugar. Nutritionists thought the solution was eating carbohydrates. This led to breakfasts that were high carbohydrate and low protein such as cereal and OJ or even donuts and pastries. Carbs became a staple for the American breakfast.
As the science of nutrition evolved we learned more about how the body uses protein, carbohydrates and fats, and our concepts about meals changed. We now know that the best way to stabilize blood sugar for children – and adults – is eating fewer carbs and more protein. Carbohydrates can give you a quick burst of energy, they but also lead to a big insulin response that causes a drop in blood sugar in about two hours. This drop in blood sugar saps your energy and leads to snacking. If you’re young, exercise daily, and have normal body weight, you may be able to tolerate a higher carbohydrate diet and snacks, but for most adults, high-carb breakfasts and snacks lead to weight gain and unwanted body fat.It’s time for a new breakfast.
When you wake up, it’s likely you have been without food for about 12 hours. Your body is burning fat – which is great – but also breaking down your lean tissues including muscle and bone. What you eat at the first meal determines how your body burns fat and protects itself for the rest of the day. Breakfast determines your metabolic pattern. If the first meal is high in carbs and low in protein, the rush of insulin shifts your body from burning fats to storing fat and even converting the carbs you eat into new fat. Lack of adequate protein at breakfast also leaves your body breaking down lean tissues. The ideal breakfast contains protein, carbohydrate, and fat with the balance of protein and carbs being the critical parts. The METABOLIQ Lifestyle is designed to create the right balance.
Let’s consider breakfast for three different adults: 1) an individual wanting to lose weight, 2) an adult maintaining weight, and 3) any adult with morning exercise.
An adult trying to lose weight must be careful with diet choices. Any mistakes at breakfast and you’re likely to be hungry, tired, and unsuccessful with weight loss. Breakfast should contain at least 30 grams of protein and less than 40 grams of carbohydrates. The METABOLIQ Shake is a complete meal replacement with an ideal balance of protein, carbohydrates and fats. The protein is an optimal blend to energize your muscles, the carbs are selected provide energy but minimize insulin, and the fats are rapidly burned for energy.
The Shake can be mixed with water or milk to allow you to get the right amount of calories for your weight loss. The Shake mixed with water provides 220 calories. Mix it with 4 oz. of water and 4 oz. of 1 % milk for 270 calories, or 8 oz. of 2% milk for 340 calories. The Shake can be mixed with soy milk if you like, but avoid almond or rice milks that add a lot of carbs with very little protein. Select the calories you need so that you’re not hungry before lunch and lose weight. If you feel hungry during morning, then you need more calories at breakfast. An adult maintaining weight has a little more flexibility with calories and can mix the Shake in 2% milk or even Kefir (read the label to avoid extra sugars).
Morning exercise means you need to adjust your meal timing. If your exercise is low intensity, like walking, then have the Shake whenever you wish before or after exercise. However, if your exercise is higher intensity running, you should save the Shake until after your work out. Contrary to advice of some trainers, there is no advantage to having protein before exercise, but there is a lot of benefit to having protein after exercise. If you need something before exercise, I recommend a light combination of carbohydrates and protein such as toast and an egg or maybe a whole grain cereal with milk. Keep the calories low and use whatever makes you feel comfortable. The purpose of food before exercise is to maintain your energy during the exercise. If your goal is to lose weight and reduce body fat, then eating nothing is best. You may feel tired for a couple of weeks while you adjust to burning just fat during your exercise but you will adapt and ultimately burn a lot more body fat. If you want the Shake before exercise, you should finish it at least 2 hours before beginning your work out. Drink the Shake during the first hour after exercise to accelerate recovery and maximize the benefits of the training.
Getting breakfast right will energize your metabolism for the day and make you feel great.
For your health,
Dr. Donald K. Layman
Qivana, CSO
Dr. Donald K. Layman, Ph.D is Professor Emeritus of Nutrition in the Department of Food Science and Human Nutrition at the University of Illinois. With more than 33 years of teaching and research experience, Dr. Layman has numerous awards and recognitions, including awards from the American Society for Nutritional Sciences, the National Institutes of Health and the Nutrition and Metabolism Society.
The importance of breakfast is a principle of nutrition taught to children. If you want to perform well in school you need a good breakfast, and children who skip breakfast often have low energy, poor attention, and reduced performance. The problem was low blood sugar. Nutritionists thought the solution was eating carbohydrates. This led to breakfasts that were high carbohydrate and low protein such as cereal and OJ or even donuts and pastries. Carbs became a staple for the American breakfast.
As the science of nutrition evolved we learned more about how the body uses protein, carbohydrates and fats, and our concepts about meals changed. We now know that the best way to stabilize blood sugar for children – and adults – is eating fewer carbs and more protein. Carbohydrates can give you a quick burst of energy, they but also lead to a big insulin response that causes a drop in blood sugar in about two hours. This drop in blood sugar saps your energy and leads to snacking. If you’re young, exercise daily, and have normal body weight, you may be able to tolerate a higher carbohydrate diet and snacks, but for most adults, high-carb breakfasts and snacks lead to weight gain and unwanted body fat.It’s time for a new breakfast.
When you wake up, it’s likely you have been without food for about 12 hours. Your body is burning fat – which is great – but also breaking down your lean tissues including muscle and bone. What you eat at the first meal determines how your body burns fat and protects itself for the rest of the day. Breakfast determines your metabolic pattern. If the first meal is high in carbs and low in protein, the rush of insulin shifts your body from burning fats to storing fat and even converting the carbs you eat into new fat. Lack of adequate protein at breakfast also leaves your body breaking down lean tissues. The ideal breakfast contains protein, carbohydrate, and fat with the balance of protein and carbs being the critical parts. The METABOLIQ Lifestyle is designed to create the right balance.
Let’s consider breakfast for three different adults: 1) an individual wanting to lose weight, 2) an adult maintaining weight, and 3) any adult with morning exercise.
An adult trying to lose weight must be careful with diet choices. Any mistakes at breakfast and you’re likely to be hungry, tired, and unsuccessful with weight loss. Breakfast should contain at least 30 grams of protein and less than 40 grams of carbohydrates. The METABOLIQ Shake is a complete meal replacement with an ideal balance of protein, carbohydrates and fats. The protein is an optimal blend to energize your muscles, the carbs are selected provide energy but minimize insulin, and the fats are rapidly burned for energy.
The Shake can be mixed with water or milk to allow you to get the right amount of calories for your weight loss. The Shake mixed with water provides 220 calories. Mix it with 4 oz. of water and 4 oz. of 1 % milk for 270 calories, or 8 oz. of 2% milk for 340 calories. The Shake can be mixed with soy milk if you like, but avoid almond or rice milks that add a lot of carbs with very little protein. Select the calories you need so that you’re not hungry before lunch and lose weight. If you feel hungry during morning, then you need more calories at breakfast. An adult maintaining weight has a little more flexibility with calories and can mix the Shake in 2% milk or even Kefir (read the label to avoid extra sugars).
Morning exercise means you need to adjust your meal timing. If your exercise is low intensity, like walking, then have the Shake whenever you wish before or after exercise. However, if your exercise is higher intensity running, you should save the Shake until after your work out. Contrary to advice of some trainers, there is no advantage to having protein before exercise, but there is a lot of benefit to having protein after exercise. If you need something before exercise, I recommend a light combination of carbohydrates and protein such as toast and an egg or maybe a whole grain cereal with milk. Keep the calories low and use whatever makes you feel comfortable. The purpose of food before exercise is to maintain your energy during the exercise. If your goal is to lose weight and reduce body fat, then eating nothing is best. You may feel tired for a couple of weeks while you adjust to burning just fat during your exercise but you will adapt and ultimately burn a lot more body fat. If you want the Shake before exercise, you should finish it at least 2 hours before beginning your work out. Drink the Shake during the first hour after exercise to accelerate recovery and maximize the benefits of the training.
Getting breakfast right will energize your metabolism for the day and make you feel great.
For your health,
Dr. Donald K. Layman
Qivana, CSO
Dr. Donald K. Layman, Ph.D is Professor Emeritus of Nutrition in the Department of Food Science and Human Nutrition at the University of Illinois. With more than 33 years of teaching and research experience, Dr. Layman has numerous awards and recognitions, including awards from the American Society for Nutritional Sciences, the National Institutes of Health and the Nutrition and Metabolism Society.
Find out more about the Metaboliq Lifestyle system by clicking on this link: Qivana
Subscribe to:
Posts (Atom)