Breakfast Is The Most Important Meal of the Day For Concentration and Skinniness

Eating a balanced breakfast sets you up to succeed in your healthy eating and your focus for the entire day. Studies support that you need to start your day off with a healthy breakfast because there are many benefits to eating it.


The benefits of breakfast include:


Eating breakfast can lift your mood. People who don’t eat breakfast are more tired and irritable.


Before you eat in the morning, your body (like a car with little gas) is running on empty. You get energy from high-quality protein, carbohydrates, and fats.


Eating breakfast also improves your ability to problem solve. You will be more productive and better able to handle tasks that require memory. Going to work or sending your kids to school sets everyone up for a mismanaged workload and poorer performance than those who eat a healthy breakfast (pop tarts is not healthy!)


Studies show that if you eat breakfast, you’re more likely to be at a healthy weight than people who don’t eat breakfast.


Having an egg or two, with some low fat cheese or turkey (I put vegetables and/or spinach in mine) and a piece of fruit will give you great protein, minerals and vitamins. If you are able to put in some flax, chi or other seeds into your eggs, then you are adding good carbs and fiber. For those who are able to fit in the carbs for the day count of 50 to 100, you can have a slice of whole grain bread or just a small measured portion of oatmeal (depending on the brand is oatmeal, a cup of oatmeal is about 30g of carbs), whole-grain cereal (not the high sugar Honey Nut Cheerios). Try a little almond butter instead of butter. 2 tablespoons of peanut or almond butter equals 6g of carbs. Another great breakfast option is Greek yogurt. Strawberries and blueberries are great in yogurt, cereal and oatmeal.


Please pull out a measuring cup and become acquainted with how small a cup is vs. what you might thing a cup looks like in your mind.

Basics of a Quick and Balanced Breakfast

One of the most common excuses for not eating breakfast is being short on time to get to work or school. But breakfast doesn’t have to be fancy or time consuming. You can wake up just a little earlier to fit in a nutritious breakfast. The small investment in time in breakfast (and in you) pays off through the whole day.

If you really love cereal, then compromise and put a few for flavor and texture in your oatmeal or your yogurt.

Next time you’re racing against the clock, try these effortless and healthy breakfast ideas:

*You can make a quick smoothie with yogurt and fruit, with some ice cubes. Throw in some chi or flax seeds.
*Western Bagel and some low carb places sell low carb bagels. The Western Bagel Perfect 10 bagel is really good. Lots of fiber and protein and 10g net carbs. Get them at and refrigerate them.
*Have hard-boiled eggs available and ready to grab on the run. Places like some selected Costco and Trader Joes has them already hard-boiled and peeled, in bags, for those who really are super busy.
*Low carb shakes in a can (like Pure Protein) or low carb protein bars (like Power Crunch or Nature Valley Protein Peanut Butter Dark Chocolate).
*Low carb Greek yogurt in a small ready-to-go containers (like Dannon Greek Light and Fit)
**Come on, scrambled eggs don’t take that long.

Dr. Oz Detox Shake that has Protein, Fruit and Spinach

Time to Detox!  Let’s get the vacation wheat remnants out of my body.

Dr. Oz’ Detox Shake:


1 cup frozen berries (blueberries, raspberries, etc.)
1 to 2 loosely-packed cups of spinach
2 cups coconut milk
1 tbsp coconut oil
2 heaping tbsp plant-based protein powder


Blend until smooth.

So, I just did it.  Not hard.  If you use fresh berries, I suggest you throw in a few ice cubes because it tastes really good icy and cold.  This covered my fruit requirement for the day and helped fill in the gap for the protein hit, cutting down any hunger.  I also feel it working its way through me to cleanse me, with about 10-12g of carbs due to the coconut milk and strawberries.


Sugar Cravings

Getting off of grains, most fruits and sugar products is very hard.  As you do it, your body and  MIND have been trained to look for the “hit” at the pleasure point in your brain.  In a way, you conditioned or brainwashed your brain to want and need the sugar, but over time,  you can get over it.  You allowed the foods that you were conditioned to eat do this to you and you have no idea that this was happening.  You were conned into buying and eating those foods, without realizing how they would have control over you like an addict has no control over their need for their drug of choice.  So, fight back.

How to get through the cravings.  

  • Drink lots of sugar-free fluids.
  • Get enough lean protein and fiber.   There have been studies.  The people who eat more protein report feeling less hungry.  When I am hungry, I get a protein bar, protein drink, some meat or a piece of cheese and it satisfies the cravings.  The second thing that fills me up is fiber.  That is in vegetables, but also in protein bars and protein drinks.  A lot of people will eat cereal to fill them up and that has fiber, but it also is mostly carbs and not only will you gain weight or not lose any weight, but you will be hungry again very soon after and go through a sugar rollercoaster.
  • Eat a rainbow of fruits and vegetables.  The more fruit and vegetables that are in the diet, the greater the weight loss and you are less likely to say that you feel hungry on any given day. Have you ever tried to eat a lot of vegetables?  You get full fast, right?  It is the fiber!


Studies have show that changing your habits to focus on protein, water and fiber-rich foods helps maintain weight loss for many years.  I try to stay away from sugar.  If it is natural and in my fruit, etc.–that is fine, but if you have a sugar product, your brain will want more.  It is a lot of work fighting the pleasure center of your brain.  Consider alternative products without a lot of sugar, corn-syrup, etc.


Not All Fruits Are Created Equal in Weight Loss

A client of mine wanted to lose weight and he is doing what he can.  He went out and bought yogurt and fruit for breakfast.  I have no idea what his other daily choices are, but if they are like his  breakfast choices, he will NOT lose weight.  Here is why…..

His Yogurt was a sugary Yoplait Lite and a banana.

This blog will tend to discuss more about fruit because I have done a blog about yogurt.  My favorite is the low carb choices of Greek yogurt, like Dannon Light and Fit GREEK yogurt (8g).).  Some like Chiobani are high in carbs (20g).  My blog on that:

A banana is high on the gylcemic index for sugar in the fruit category.  If you want to go lower on that sugar index, you need to go with citrus fruits or berries.

Here is the list on the best fruits in order from lowest in sugar to highest.  (I usually have a limited amount of berries in a day as my fruit, I put them in my Greek Yogurt)

Fruits Lowest in Sugar

Lemon, Lime, Rhubarb, Raspeberries and berries in general, Blackberries, Cranberries.

Fruits Low to Medium in Sugar

Strawberries, Casaba Melon, Cataloupe, Papaya, Watermelon, Peaches, Nectarines, Blueberries, Honeydoo melon, Apple, Guava, Apricot, Grapefruit.

Fruits Fairly High in Sugar

Plums, Oranges, Kiwifruit, Pears, Pineapple.

Fruits Very High in Sugar

Tangerines, Cherries, Grapes, Pomegranates, Mangos, Figs, Bananas.

Dried fruit, such as dates, raisins, dried apricots and prunes.


Tomorrow:  More on fruits!