7 Days; 7 Healthy Breakfasts

7 Days: 7 Breakfasts

By Joe Wilkes

It's hard to work good nutrition into our days. We're working longer and longer hours and still trying to fit in 30 to 60 minutes of exercise, not to mention all the studies coming out that say we're not getting nearly enough sleep. The hours run out. The snooze button gets pushed. Breakfast often turns into eating last night's leftover takeout during the morning commute. Or worse, it turns into no breakfast at all.

People often skip breakfast in hopes of getting more sleep or losing more weight, but in fact, people who replace breakfast with extra sleep end up having less energy. Breakfast skippers also tend to gain more weight. They start the day with a slow metabolism and then overeat at lunch because they're hungry. You're much better off trying to eat something nutritious in the morning so your brain and body rev up and you don't start the day with cravings that often get relieved by donuts in the break room. Here are seven breakfasts that you can squeeze into the busiest schedule.

Note: Some of the recipes call for eggs. You can use egg substitutes like Egg Beaters^® (1/4 cup per egg), two egg whites per whole egg, or tofu, depending on the recipe and your dietary concerns. Additionally, some recipes call for whole wheat ingredients. Gluten-free versions can be substituted in every case (but no white-flour substitutes!). All nutritional information is per serving. Recipes are for one serving unless otherwise noted.

Sunday: Mom's Pancake Recipe

Like so many of my family's "secret" recipes, this one began life on the side of a package of food. In this case, it was a carton of eggs (no surprise when you see the second ingredient). But this is a pretty good way of sneaking extra protein to your kids—it'll definitely get a better reaction than a boiled egg and a scoop of cottage cheese. For the grownups who are watching their cholesterol, my brother came up with an alternative; substituting six egg whites and half an avocado for the six eggs. The pancakes turn out a bit green, but if you can get past that, they're quite tasty. You can top them with your favorite fresh fruit. If you can't live without maple syrup, go for grade B or grade C. Those syrups contain more of the natural minerals that are filtered out of the grade A syrup. And they're cheaper!

• 1 cup fat-free cottage cheese
• 6 eggs
• 1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
• 1/4 cup canola oil
• Pinch of salt
• Dash of vanilla extract
• 1/4 cup milk

Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies depending on size. Serves 6.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
225	15 grams	9 grams	1.5 grams	13 grams

Monday: Power Oatmeal

Oatmeal is one of the healthiest grains around. The Mayo Clinic even includes it in its list of the top five foods to lower your cholesterol numbers. It has a high soluble fiber content that helps cholesterol reduction and slows sugar digestion, a benefit for people living with diabetes. It also has a high insoluble fiber content, which has been linked to cancer prevention. It's a good source of protein, as well as vitamin E, zinc, manganese, magnesium, and iron, among other nutrients. While it is a little on the bland side flavor-wise, it's easy to liven it up with some healthy ingredients, including seasonal or thawed frozen berries, nuts, and flaxseed.

There are a lot of schools of thought on the best way to prepare oatmeal. Purists will choose unrolled oats, either whole or steel-cut, and cook them forever (all right, 30 to 40 minutes). Those of us who don't live on "Martha Stewart time" are more apt to select rolled or quick-cooking oats, which can cook in about 5 to 10 minutes. And those of us truly strapped for time enjoy the convenience of instant oatmeal. For this recipe, use the plain oatmeal of your choice; just choose one that doesn't include sugary flavorings like maple brown sugar, apple cinnamon, etc. We're going to flavor it ourselves with high-antioxidant blueberries and heart-healthy fats from walnuts and flaxseed. For extra protein, add half a scoop of Beachbody's Whey Protein Powder.

• 1 cup prepared oatmeal (see above)
• 1 Tbsp. flaxseed
• 1/2 cup blueberries
• 1/4 cup walnuts, chopped
• Mix all ingredients in a bowl (or a to-go cup).

Preparation time: 10 minutes

Nutritional information (per serving); without and with Whey Protein Powder:

Calories	Fat	Carbs	Fiber	Protein
436	26 grams	48 grams	10 grams	12 grams
491 (w/ Whey Protein Powder)	27 grams	50 grams	11 grams	21 grams

Tuesday: Carl's Chocolate Almond Shakeology^®

I was able to get my hands on Beachbody^® CEO Carl Daikeler's favorite Shakeology recipe. And anyone who has been fortunate enough to spend time in the company of our energetic boss, you'll join me in saying, "I'll have what he's having." For hard-to-find ingredients like almond butter or almond milk, you could substitute peanut butter or soy, rice, or skim milk. For hard-to-stomach ingredients like the raw egg, you could use protein powder.

• 1 cup almond milk
• 1 tsp. almond butter
• 1 whole banana
• 1 whole egg, raw
• 1 scoop chocolate Shakeology
• 1 scoop Shakeology Boost: The Fiber
• 1 cup ice

Mix all ingredients in a blender until creamy.

Preparation time: 10 minutes

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
443	12 grams	62 grams	13 grams	27 grams

Wednesday: Healthy Breakfast Burrito

Going to college in Southern California, I gained a lot of sustenance from burritos of all kinds. I also gained a lot of weight. Stuffed full of cheese, fried potatoes, and larded-up refried beans, the breakfast burritos were delicious and filling to a fault. But breakfast burritos don't have to be unhealthy. Fillings like veggies and eggs that were often crowded out by the cheaper and fattier ingredients can be elevated to star status in the dish. You'll create a quick, healthy breakfast that can be eaten on the move (although the police department and your dry cleaner would discourage trying to eat while driving).

By the way, here's a tip for easy-peasy scrambled eggs or egg substitutes I learned from a "restaurant" in our last office building that prepared a wide variety of hot dishes using only a microwave. Scramble an egg in a coffee cup or small microwave-safe bowl. Depending on your wattage, nuke it for 30 seconds to a minute, and voilà, scrambled eggs perfect for a sandwich or a burrito.

• 1 scrambled egg or egg substitute (or tofu)
• 1 6-inch whole-grain tortilla
• 2 Tbsp. black beans, canned
• 2 Tbsp. low-fat cheddar cheese (or soy cheese)
• 2 Tbsp. chopped tomato
• 2 Tbsp. chopped onion
• Hot sauce to taste

What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.

Microwave scrambled egg or egg substitute until cooked. While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they'll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don't have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)

Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
304	10 grams	35 grams	6 grams	20 grams

Thursday: Fruit Parfait

The Harvard School of Public Health recommends that most people have at least NINE half-cup servings of fruits and vegetables per day. So you can see that if you skip breakfast, you're really putting the pressure on the rest of your meals. A diet high in fruits and veggies lowers the risk of high blood pressure, stroke, heart disease, cancer, and blood sugar problems, as well as offering many other health benefits. This recipe layers yogurt with three different types of fresh fruit. You can substitute any other fruit (preferably seasonal) for one of the fruits in this recipe. (For anyone thinking of hitting the drive-thru at McDonald's^® for its version of this recipe, you could do worse in an emergency, but this is way healthier.)

• 1-1/2 cups plain low-fat yogurt (or soy yogurt)
• 1 Tbsp. almonds, chopped fine
• 1 Tbsp. flaxseed, ground
• 1/2 cup blueberries
• 1/2 cup apple, diced
• 1/2 cup cantaloupe, diced

In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn't that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one's watching.)

Preparation time: 10 minutes (more or less depending on what needs chopping)

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
453	16 grams	57 grams	9 grams	27 grams

Friday: Tuna Salad Surprise

Have you ever noticed that some mornings the cat has a healthier breakfast than you do? Tuna's not just for lunch anymore. In fact, when we have our big, healthy employee breakfast at Beachbody, a big bowl of this tuna recipe is usually the star of the buffet. Tuna is really high in protein and a great source of vitamin D and healthy omega-3 fatty acids. You could mix it up by substituting canned salmon once in a while. This recipe replaces fattening mayonnaise with healthy veggies and lemon juice for a refreshing, high-energy breakfast (although we might suggest an after-breakfast mint).

• 5 oz. canned tuna in water (if in oil, skip olive oil)
• 1 Tbsp. olive oil
• 2 Tbsp. lemon juice (or to taste)
• 1 tomato, diced
• 1/4 cup green onions, diced
• 2 Tbsp. parsley and/or cilantro (or more to taste)
• Salt and pepper to taste
• Raw jalapeño (if desired)

Mix all of the ingredients in a bowl and season to taste. Chop in some raw jalapeño for extra zip!

Preparation time: 10 minutes

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
356	15 grams	12 grams	2 grams	43 grams

Saturday: Vegetable Frittata

Since it's the weekend, it might be nice to make something you don't have to eat in the car. Frittatas are like omelets for the oven. All the flavor, but you don't have to try to flip it on the stove top (or onto the floor as the case may be.) It's a crowd pleaser! Feel free to experiment with other favorite veggies like broccoli, cauliflower, mushrooms, zucchini, etc.

• 6 eggs, beaten
• 1 cup fresh spinach, torn
• 1 tsp. garlic, crushed
• 2 medium plum tomatoes, chopped
• 1/4 cup onion, chopped
• 1 red bell pepper, chopped
• 2 Tbsp. fresh basil, chopped
• 1/2 cup low-fat Swiss cheese (or soy cheese), shredded
• 1 oz. Parmesan cheese (or soy cheese), grated
• Cooking spray

Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
414	23 grams	14 grams	4 grams	33 grams

Of course, you should feel free to eat any of these breakfasts on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan. Come back next week for part two of our five-part series, and get recipes for 7 Days: 7 Lunches. Bon appétit!

The Power of Words

Consider these words, and how they've literally changed the world:

"The pen is mightier than the sword."
-Edward Bulwer-Lytton, 1839

"Let's Roll."
-Todd Beamer on flight 93, September 11, 2001

"Go ahead. Make my day."
-Clint Eastwood, Dirty Harry, 1983

"One small step for man, one giant leap for mankind."
-Neil Armstrong, Moon Landing, 1969

"Ask not what your country can do for you; ask what you can do for your country."
-John F. Kennedy in his inaugural address, 1961

"We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness."
-Declaration of Independence, 1776

"I have a dream - that my four children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character."
-Martin Luther King at his March on Washington, 1963

"What we've got here is a failure to communicate."
-The Captain, Cool Hand Luke, 1967

"The Lord is my shepherd, I shall not want"
-King David, 1000BC

"It was the best of times, it was the worst of times"
-Charles Dickens, a Tale of Two Cities, 1859

"My Mama always said, 'Life was like a box of chocolates; you never know what you're gonna get.'"
-Forrest Gump, 1994

"Frankly, my dear, I don't give a damn!"
-Rhett Butler, Gone With The Wind, 1936

"I tell you the truth, no one can see the kingdom of God unless he is born again."
-Jesus to Nicodemus, 30AD

`Twas brillig, and the slithy toves
Did gyre and gimble in the wabe:
All mimsy were the borogoves,
And the mome raths outgrabe.
-Lewis Carroll, from Jabberwocky, 1872

"Two roads diverged in a wood, and I -- I took the one less traveled by, And that has made all the difference."
-Robert Frost, 1915

10 Pounds In 12 Days..Sound Good?

Does it really work?

How hard is it?

How much does it cost?

These are a few of the questions my friend was asking me before he finally "pushed" the order button & P90X was on it's way to his house.

First, he took the fitness test & passed(barely). But that didn't stop him, that motivated him, because he realized just how out of shape he was, & if he didn't do something now, when was he going to?

After his first heart attack?

Now he's calling me & bragging about how much weight he has lost!

10 pounds in 12 days!

He's telling me how much he is going to lose(50lbs), AND how much better he's going to feel, because he already feels better after losing just 10 pounds. Just multiply that feeling by 5!

How much better would you feel, physically & mentally, if you lost 10 pounds?

You'd look and feel a lot better! And you know it!

What's stopping you, besides yourself? That's what's stopping most people.

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By following the world class fitness program that you choose!

You could procrastinate, put it off until tomorrow, or next Monday, but we all know what that leads to.

Don't we?

If you forgot, just go look in the mirror. Walk up a flight of stairs.

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8 Ways to Keep Your Weight Loss Resolutions

8 Ways to Keep Your Weight Loss Resolutions
By Debra Pivko

Each year, so many of us make New Year's resolutions to lose weight and get healthy. Now that the holiday treats have stopped miraculously showing up at our doors and desks, there's no excuse not to get in health mode to look and feel better. Wanting to lose weight is a start. But it's better to break this daunting task down into achievable behaviors that get the job done. Even if you can't leave your house to work out or dine out, you can still set yourself up for weight loss success by following these 8 simple tips.

1. Start each morning with something healthy. By starting off your day with a healthy breakfast you're already ahead of the game each day. Pick out a cereal high in protein and fiber and low in calories and sugar such as Kashi® Go Lean® Crunch. This will keep you full on few calories so you don't eat the wrong foods at lunch. It's an easy way to start the day off healthy without the guesswork and get closer to your weight loss goals each day. Plus, if you take a daily vitamin such as ActiVit® Multivitamin with your breakfast, you know you'll ensure you get the nutrients you need each day to fuel your body and your workouts without even thinking about it.

2. Look before you eat. Ordering in takeout or even visiting fast food restaurants doesn't mean you have to pack on the pounds. Look up the calorie count of meals at your favorite restaurants and pick one that's under 500 calories. Check out dietfacts.com to look up the calorie count of foods at popular restaurants. You can even take a look at the nutrition guides that come with the Beachbody® workout programs, as many of them include fast food guides to help you make healthy choices when in a rush or on a budget.

3. Pre-portion your snacks. I don't know about you but if I have a bag of Pirate's Booty® or even chips with me in front of the TV, I'll chow through the whole thing by the end of the show. It's important not only to stock your house with healthy snacks but also to pre-portion them out into baggies when you buy them so you stick to eating one serving whether you're in front of the TV or at work. Most foods are healthy in moderation but overeating can make the pounds creep up. You can also prepare healthy foods such as sliced-up cucumbers or red peppers to munch on or dip in balsamic vinegar. You're more likely to reach for those—since they are ready—rather than high-calorie, easy-access foods like chips or a quick frozen quesadilla or egg roll. P90X® protein bars are a convenient pre-portioned meal replacement or snack to keep with you on the go.

4. Socialize health-consciously. Hanging out doesn't have to mean eating out. Instead of going out for dinner or drinks to catch up with friends, go on a hike or walk to catch up. It's a great way to get a workout in while catching up with friendly conversation. Plus, you save money and calories. Or host a health-conscious potluck where everyone makes their favorite healthy treat and prints out the recipes so you get an arsenal of healthy treats to make in the future and enjoy. If you're feeling daring, try hosting an activity party where you pop in a Beachbody workout, play Nintendo Wii®, or go ice skating so you know you'll burn off those extra calories.

5. Top your foods on the down low. Of calories, that is. The calories in creamy sauces and dressings can really add up. Stock up on low- to no-calorie toppings like pico de gallo, hot sauce, mustard, pepper, 1-calorie-a-spray salad dressings from your local market, and even parmesan cheese in moderation. You'll be surprised at how quickly the weight will come off without sacrificing taste.

6. Commit to workout times. Whether you're doing Tony Horton's 10-Minute Trainer® or an hour of P90X, make sure to set the times in your schedule to work out and stick to them. Plan other obligations around those times. Working out is important to your health and your life and making it and yourself a priority will not only help you meet your weight loss goals but help you live a better life. Use a calendar from the workout programs or set up a time to work out with a friend—whatever it takes. I like to set the time in my phone calendar so an alarm goes off that beeps and says "Time for Slim in 6® Ramp it Up" if that is my workout planned for that day and if I'm not doing it, I'm not gonna get slim in 6 weeks. It's my choice. You can even sign up for Beachbody's WOWY® (Work Out With You) Online SuperGym for free, where you can log in your workouts and get support from hundreds of people cheering each other on.

7. Lay out your workout clothes the night before. This can make a big difference not only in saving time but also making sure you commit to actually doing the workout. I like to get my workout clothes ready the night before for motivation but also so I can snooze through the extra time before working out. If you don't work out at home, then pack your gym bag the day before and always have it ready in your car or at work, so there's no excuse not to work out. My favorite new workout here is Brazil Butt Lift®. Leandro Carvalho (known as the "Brazilian Butt Master") created such a fantastic workout, with booty-sculpting moves, cardio, and Brazilian dance beats, that I don't mind waking up a bit early to do it before work and starting my day with some fun.

8. Drink the healthiest meal of the day. Replacing one meal a day, even a snack, with Shakeology® is the simplest way to lose weight and get the nutrients you need for optimal health. By targeting nutrition, fullness, digestion, and detoxification, Shakeology provides a multifaceted approach to help you keep full, shed fat, reduce food cravings, improve digestion, lower cholesterol, and have more natural energy—all through a delicious 140-calorie shake. I've been drinking them every day as an afternoon snack or after working out. Everyone at work makes them a little differently to craft their favorite concoctions. Some of us use water; others use milk, or even add a teaspoon of peanut butter or mint. They're delicious!

All You Need Is Your Health

The last time you got the flu, how much did you get done? How about a cold? Yeah, you made it to work, but did you get much more done than watching the clock, counting down the minutes until you got to go home? I didn't think so.

They say if you don't have your health, you don't have much.

You know it's true. And the 2 ailments I mentioned above are usually short term, thank God.

We've all been affected by the loss of someone because of health reasons. A lot of them could be prevented by taking preventative measures. We have to take care of ourselves, it's our responsibility to get & stay healthy!

SORRY, no pill or doctor is going to do it for you!

The first thing most people need to do, is get rid of belly fat. If you've read anything about health, you know the adverse affects of belly fat, & if you don't think it's a problem, just go to an airport or mall where lots of people are, & in a matter of minutes you'll see 100's of people that are overweight.

Getting healthy & staying healthy doesn't have to be 2 hour event 7 days a week either. You can get started burning fat & getting healthy in as little as 10 minutes a day.

But you know, once you build up some stamina, you're gonna want & be able to put in more time than that. Because when we do something that gives us positive results, we want more positive results.

Another key ingredient to better health is better eating habits. This meal replacement shake is the best on the planet. It'll be your healthies meal of the day. I dare you to take a look!

So, I've showed you 3 things here to help you start getting healthy:
1. Lose the belly!
2. Follow a fitness program!
3. Eat Healthy!

Now, do you you know you should & GET STARTED!

Make 2010 the healthiest year of your life, & that will make 2010 the best year of your life!

Last Longer During Sex

Are you or the little woman tired of your hair pin trigger? Just get "locked & loaded" only to have a "misfire!" This is one area of life you don't want a "quick release" & this can fix it. Start satisfying the women in your life now & go till the sun comes up!

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Rejuvinate Through Meditation & Achieve Clarity

Discover how much better you will feel when you discover the power of meditation! Sometimes when life gets you down, the best way to make it better is to take a time out.


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