It turns out the mom and dad were right. Breakfast is the most important meal of the day and is the meal that sustains us and sets the bar for our energy level throughout the day. Lets stop and think about it. You were just sleeping for 7 hours during which your body was fasting. You wake up and your body is staring for calories. If you are like most Americans, you grab your donut and coffee and are out the door. The problem is that the simple sugars in these foods will not sustain you throughout the day, which is why it is best to have protein with every meal.
Now, I am not a morning person and the last thing I want to do is wake up earlier to make a healthier breakfast. If you are like me, then a few quick tips may help your body get the protein it needs in the morning. What I recommend is adding a protein shake to your morning routine.
Using a blender, blend 1 serving of protein powder, a cup of frozen fruit and a cup of almond milk. For added taste you can add a small tablespoon of proberry 3. And In less than five minutes you’ll have a breakfast worth around 23 grams of protein. Please make sure the foods you use are in your Blood type meal plan.
As the USDA recommends a male should have about 56 grams of protein every day, while females should have 46 grams a day, a protein shake fulfills nearly half of the recommended daily grams of protein — in only one meal!To get a general estimate of the amount of protein you need each day, take your body weight in pounds and divide it in half.
For a more precise calculation, take your weight in pounds and divide it by 2.2. This will give you your wieght in kilograms. Take your weight in kilograms and multiply it by 0.8 if you are a healthy individual, or if you aren’t as healthy as you’d like to be, multiply by 1.8.
In regards to weight loss, it has been shown time and time again that consuming protein at breakfast reduces mid morning cravings for sugary foods. The goal here is to give your body foods (in this case protein) that the body will take longer to digest. Eating foods that are higher in protein will help your body to sustain energy throughout the day. It has also been shown to reduce the chance of developing Diabetes and other metabolic diseases. Another way to help promote weight loss is by splitting up your regular 3 daily meals into 6 smaller ones. Eating frequent smaller meals helps your body maintain its blood sugar and helps you feel fuller longer. My other little trick is to hard-boil a few eggs on Sunday night and then refrigerate them for the week. Then on Monday morning, grab an egg and head out the door with some fruit. These tips may seem simple on the surface, but many people struggle to change their lifestyles and habits, which is why we will soon offer a blood type weight loss support group at the Center of Excellence.
I am hoping with these tips in hand you make the positive changes in your life so you can be happy and vital for many more years to come. Remember I can only show you the door to health but you are the one who needs to walk through it.
To schedule an appointment or for more information about our weight loss support group, please call the COE at 203-366-0526