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The Fast, Easy, Fat-Burning Five-Minute Breakfast

The Fast, Easy, Fat-Burning Five-Minute Breakfast

“After pulling my kids together for school, searching for car keys, calling the plumber for a suddenly stopped-up toilet, and the million other demands morning creates, who has time for breakfast?” a reader once asked me.

As a single mom of two teenage sons juggling two businesses, I understand how hectic mornings can become. Among the frenzy, breakfast often lands on the back burner.

Skipping isn’t the answer, but neither is the high-sugar impact desserts (looking at you, banana nut low-fat muffin) that pass as sustenance. Breakfast sets your day’s metabolic tone. Skipping and sugar both set you up for all-day hunger, cravings, and overeating.

If you’re short on time and simply don’t “do breakfast,” a protein shake makes an easy, simple, healthy breakfast that takes about the same amount of time as pouring cereal and milk.

I’ve had clients do nothing else but swap breakfast for a protein shake and they lost weight. My favorite recipe blends non-soy, non-dairy plant- or animal-derived protein powder with avocado, kale, frozen raspberries, freshly ground flaxseed, and unsweetened coconut or almond milk.

Protein shakes create amazing portability, whether you’re rushing to the airport or just scrambling to get to work. I never travel without my protein powder, little containers of coconut milk, and a small portable blender. (Talk about saving money over those continental breakfasts!)

Breakfast shakes are ideal, but you can whip up a second one for lunch or dinner to balance your blood sugar and give you steady energy for hours. For fast, lasting fat loss and optimal health, here are five reasons to make breakfast (and maybe a second meal) a protein shake:

• Easy

Manufacturers know reaching for a box of cereal with skim milk takes less effort than fixing a mixed-vegetable omelet. They also know among the morning craziness, you’ll probably take the path of least resistance at breakfast. A protein shake offers you the same convenience without cereal’s empty carbs that spike and crash your blood sugar.

• Steady, sustained energy

That low-fat muffin and latte raise your insulin levels, which means you’re due for a mid-morning crash that will leave you running for the nearest bagel cart. A protein shake provides sustained, all-morning energy and focus. That means no 11 a.m. donut cravings and no snapping at your coworkers once your blood sugar levels crash.

• Affordable

Tally up how much you spend on biscuits, muffins, and other high-sugar impact breakfast foods. Surprised? A protein shake provides a cost-effective alternative. For the price of a large coffee, you get high-quality, fat-burning protein that keeps you full and focused for hours.

• Quick

You know all those reasons for not having breakfast? They don’t work with a protein shake. In less time than it takes to brainstorm reasons you can’t fix breakfast, you can whip up a delicious, filling protein shake.

• Fat burning

You can custom-load a protein shake with good fat, fiber, antioxidants, and of course high-quality protein that boosts your metabolism and helps burn fat. A study in the International Journal of Obesity showed that protein shakes “can safely and effectively produce significant sustainable weight loss and improve weight-related risk factors of disease.”

Take my protein shake challenge. For two weeks, substitute a shake for your typical breakfast and determine whether that becomes your needle mover for feeling great all morning and fast, lasting fat loss.

What’s your favorite protein shake recipe? Share it below or on my Facebook fan page.

Mierlo CA, et al. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord. 2003 May;27(5):537-49.

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Blueberry Boost Breakfast Recipe

Blueberry Boost Breakfast Recipe

Blueberry Boost Breakfast Recipe. This recipe makes me want to lick my fingers, hand and the entire plate after I’m finished, and the best part is you will practically lose weight while eating, if you do it in moderation, of course.
This is the perfect way to start your day with a healthy, energizing, and metabolism-boosting breakfast, and all you need is:

Blueberry Ricotta Metabolism-Boosting Breakfast

• 1/2 cup whole-wheat flour
• 1 teaspoon of brown sugar or natural stevia
• 1 teaspoon of baking powder
• 1/4 teaspoon of baking soda
• 1/2 teaspoon of freshly grated nutmeg
• 3/4 cup part-skim ricotta cheese
• 2 large eggs
• 1/2 cup of nonfat buttermilk or almond milk
• 1 teaspoon of freshly grated lemon zest
• 1 tablespoon of lemon juice
• 2 teaspoon of canola oil, or other oil you choose
• 3/4 cup of fresh or frozen blueberries (or any berry you want)

Blueberry Ricotta Metabolism-Boosting Breakfast

Begin by placing in a bowl and beating the whole wheat flour, sugar or stevia, baking powder, baking soda and the nutmeg, then whisk the rest of the ingredients (except blueberries and oil) until smooth and combine both mixtures.
Spread the canola oil in a nonstick skillet and place it over medium heat until hot, now, sprinkle some berries on the pancake mixture and cook each pancake until edges are dry (2 minutes).
Add as many fresh berries on top of the fresh pancakes and enjoy this powerful breakfast that thanks to the whole grains and lean protein to help you stay full right through until lunch.