Super Quick for Breakfast – Eggs In A Mug

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This recipe can be adapted in an almost infinite variety of ways, and it can be prepared in about 3 minutes flat.

Eat Breakfast!

Ingredients:
2 whole eggs or (1/2 cup Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Stir egg and cheese well. Microwave for about a minute. Stir gently, and then microwave for another 30 – 45 seconds, until scramble is just set. You can also add a teaspoon of salsa and one tablespoon of black beans for a Mexican mug. Or even 2 ounces of cut ham, or what about a ¼ cup of chopped asparagus and red pepper? And then there is an ounce of salmon and three cherry tomatoes. Oh the combinations you can come up with!

Make It – and Make It Happen!

Food Log Breakdown – My Top 5 Tweaks

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Dozens of clients have turned in their food logs as we are in full swing with the Sizzlin’ Summer Slimdown – Well Done!

There are some common themes as Coach Nancy and I have evaluated what our clients have recorded.

Here are my “Top 5 Tweaks” to help skyrocket your progress:

Tweak #1: Eat Breakfast. Coffee is not breakfast. If you are not eating anything, eat something. If you don’t eat until lunch, your body has gone 16-18 hours between feeding, not ideal.

Tweak #2: Eat protein for/with breakfast. It helps keep you full longer, it helps keep your blood sugar stable, and you are probably just not eating enough.  (See “Adequate Protein Intake” in this article)

Tweak #3: Peanut Butter is not an ideal source of protein. Yes peanut butter has protein, but it comes at a high calorie cost. A serving of natural peanut butter (2 Tbsp) has 210 calories, 16 grams of fat, 6 grams of carbohydrate and 8 grams of protein. That translates to about 144 calories from fat, 24 from carbs and 32 from protein. That means there are 4.5 times more calories from fat than protein – once again not ideal. I love peanut butter as much as the next guy, I just need to be careful not to depend on it!

Tweak #4: Where’s The Green?: There is some serious vegetable-phobia out there in food log land. There were many times a 3 day food journal had nothing green on it at all! Less starch/more veggies is a sure way to get that weight loss moving in the right direction.

Tweak #5: Late Calories: If you must eat after dinner, default to more protein/veggies. Your body can use some more protein to repair while sleeping. That bowl of ice cream (or even fruit) will spike your blood sugar/insulin response right before bed – right when you don’t want it. Your body is not going to use that energy while you sleep, so it’s going to store it – ouch!

I bet you there is one simple change you can make this week that will keep on…

Making It Happen!

Coach Dean

Eggs for Breakfast – It’s Like Magic!

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The incomparable Helen Dutton of 8:30am Concord fame shared an article with me this morning that is definitely worth forwarding, and paying attention to!

It seems like eating a little fat and protein in the morning and keeping fat and calories low in the evening might actually be good for you! Who knew?  :)

According to research at the University of Connecticut, those who ate eggs at breakfast ate 112 fewer calories at an all-you-can-eat lunch buffet three hours later than did those who ate a bagel for breakfast. Not only that, they consumed 400 fewer calories over the next 24 hours than did the bagel crunchers.

That is huge!

A pound of fat stores approximately 3500 calories of energy. The extra 400 calories would add up to a pound of fat every 9 days or so. Over the course of a year overeating 400 calories a day would add an extra 40 pounds on the backside (and other places).

I love eggs, but I know that is not the case for everybody. The point is to eat SOME sort of protein rich breakfast, and leave the bagels, donuts and boxed cereal alone. There is a commercial I saw the other day that says “Our cereal has as much protein as an egg”.

Well here’s an idea guys - Just Eat The Egg!

Make It Happen,

Dean

Breakfast Burns Bodyfat Better

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Here’s a couple recipes that will start your day off right! Mom was (and is) right – breakfast is the most important meal of the day!

Both these recipes take have the protein, healthy fats, and healthy carbs to keep you fueled and full, build lean muscle and burn bodyfat.

You say you don’t have time in the morning to make breakfast?

Both these recipes can be made ahead of time and reheated – It’s what I do every single weekday, and it works.

There are two versions – One for men and one for women. Start with these portions – you can adjust later if necessary.

Don’t look for reasons why it won’t work for you, look forward to the results of taking action and Making It Happen!


Eggs & Bacon

Women:
2 Whole Omega-3 Eggs
Fresh Spinach
2 Slices Jennie-O Turkey Bacon
1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well)
Non-stick olive oil cooking spray

Men:
4 Whole Omega-3 Eggs
Fresh Spinach
4 Slices Jennie-O Turkey Bacon
1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well)
Non-stick olive oil cooking spray

Spray large skillet with non-stick spray and place on medium heat. On one side, place your slices of turkey bacon. On the other side, crack your two eggs. Allow them both to cook. Flip the bacon once it is browning on one side and sprinkle the cheese on it. Fry the eggs to your desired level of doneness. Remove the eggs from the skillet and place them on a plate, side-by-side. Add fresh spinach on top of both eggs. Remove the bacon once the cheese has melted and place each one on top of the egg.

Mexican Omelet

Women:
2 Whole Omega-3 Eggs and 5 Egg whites, beaten
or
2 Whole Omega-3 Eggs and a 1/2 cup of pre-purchased liquid egg whites
½ Cup No sugar added Salsa
Non-stick olive oil cooking spray

Men:
4 Whole Omega-3 Eggs and 5 Egg whites, beaten
or
4 Whole Omega-3 Eggs and a 1/2 cup of pre-purchased liquid egg whites
½ Cup No sugar added Salsa
Non-stick olive oil cooking spray

Directions:
Heat skillet on medium heat. Pour egg mixture into the skillet and cook until almost completely firm. Flip the omelet. Place the salsa on one side of the omelet, flip the other side on top, and slide onto a plate to enjoy.

Can I Eat Chocolate For Breakfast?

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Sure you can – but should you?Cocoa Sugar Bombs

It Depends…

Chocolate Frosted Cocoa Bombs – Not so good…

But what if I told you you could not only have chocolate, but throw some peanut butter in there as well?

And that you can make it in 5 minutes in the microwave?

And that is the most popular recipe we have ever introduced?

How can you resist that?

Seriously it is really, really, really good.

And it’s even easier (really) to make. Takes 5 minutes, tops.

Give it a try and fall in love with breakfast all over again.

Ingredients:
2/3 cup rolled oats
1 cup chocolate 2% “Calorie Countdown” dairy beverage
2 tsp NATURAL peanut butter (take it easy on the peanut butter – 2 teaspoons means 2 teaspoons)

Put all the ingredients into a bowl and microwave on high for one minute. Stir, then microwave for another minute. Stir it up, let it sit for a few minutes, and you’re done!

This is a wonderfully balanced breakfast with 19 grams of protein,  44 grams of carbs, and 14 grams of fat.

I guarantee if you eat a good breakfast, like this one, you won’t find yourself running for the candy machine by 10:00am.

This is a GREAT way to start your day. Eaten right after training, this bowl of goodness will replentish your energy stores and set to work repairing and rebuilding lean tissue.

Chocolate and Peanut Butter for breakfast – Make It Happen!