Breakfast - Why It's The Most Important Meal

Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders.

Breakfast for Losing Fat - If you want to lose fat, you should start your plan at dinner, not at breakfast! For example, do not eat a meager bowl of Special K for your "breakfast." You'll get too hungry later in the day and crave sweets.

A bigger breakfast (cereal + toast + peanut butter) can prevent afternoon or evening cookie-binges. An adequate (500 to 700 calorie) breakfast provides enough energy for you to enjoy your exercise, as opposed to dragging yourself through an afternoon workout that feels like punishment. If you are trying to lose fat, you should target at least 500 to 700 calories for breakfast; this should leave you feeling adequately fed. To prove the benefits of eating such a big breakfast, try this experiment:

1. Using food labels to calculate calories, boost your standard breakfast to at least 500 calories. For example, add to your english muffin (150 calories): 1 tablespoon peanut butter (100 cal.), 8 oz. orange juice (100 cal.) and a yogurt (150 cal). Total: 500 calories.

2. Observe what happens to your day's food intake when you eat a full breakfast vs. a skimpy "diet breakfast." The 500+ calorie breakfast allows you to successfully eat less at night and create the calorie deficit needed to lose fat.

Remember: You want to fuel by day and lose fat by night. Successful "dieters" lose fat while they are sleeping; they wake up ready for another nice breakfast that fuels them for another high-energy day.

If you exercise first thing in the morning, you may not want a big pre-exercise breakfast; too much food can feel heavy and uncomfortable. However, you can likely tolerate half a breakfast, such as half a bagel, a slice of toast, or a banana before your workout. Just 100 to 300 calories can put a little carbohydrate into your system, boost your blood sugar so that you are running on fuel, not fumes, and enhance your performance.

You'll likely discover this small pre-exercise meal adds endurance and enthusiasm to your workout. In a research study, athletes who ate breakfast were able to exercise for 137 minutes as compared to only 109 minutes when they skipped this pre-exercise fuel.

Breakfast for the Noon-time, Afternoon and Evening Exerciser

A hearty breakfast is important for people who exercise later in the day. It not only tames hunger but also provides the fuel needed for hard workouts.

Research has shown that athletes who ate breakfast, then four hours later enjoyed an energy bar five minutes before a noontime workout were able to exercise 20% harder at the end of the hourlong exercise test compared to when they ate no breakfast and no pre-exercise snack. (They worked 10 percent harder with only the snack.)

Breakfast works! Breakfast + a pre-exercise snack works even better!

What's for Breakfast?

One of the simplest breakfasts of champions is a wholesome cereal with soy/organic milk, fruit and orange juice. This provides not only carbohydrates to fuel the muscles, but also protein (from the milk) to build strong muscles, and numerous other vitamins and minerals such as calcium, potassium, vitamin C, iron (if you choose enriched breakfast cereals) and fiber (if you choose bran cereals).

The Bottom Line

Breakfast works wonders for improving the quality of your health. That is, eating breakfast results in less "junk food" later in the day. Breakfast also enhances weight control, sports performance, daily energy levels and future health.

Sample Grab-and-go Sports Breakfasts

• Craver (Almond, Peanut Butter or Spurlina) Bar


• Small bran muffin plus a sugar free yogurt and a packet of Splenda


• Peanut butter-banana-honey sandwich (add cottage cheese or some type of protein)


• Pita with one to two slices of lowfat cheese plus a large apple


• Baggie of lowfat granola with a handful of raisins (preceded by 8 oz. soy/organic milk before you dash out the door)

Food RX: Eating For Injury Prevention

As I nurse a tweaked knee this month - wondering if it's an injury or just old age (ha!) - this article by Liz Applegate, Ph.D., of Runner's World gave me some hope of recovery...

As I write this, I'm in a wheelchair. It's the latest result of numerous knee surgeries to repair my cartilage. I wish I could say that I injured my knee doing something athletic and impressive, such as running a killer speed workout, squatting six times my body weight at the gym, or even winning the three-legged race at a summer picnic. But I did it in my kitchen. I slipped on a phantom slick spot that mysteriously evaporated within seconds. I landed on my knee hard. I didn't know it at the time, but that quick, hard fall punched a hole in my cartilage.

Ever since, I've been researching every conventional (and unconventional) way to heal my knee. I've had state-of-the-art surgery. I've taken supplements that I use to scoff at...and realize that they work. I've changed my eating habits. (No, I didn't give up chocolate.) In the process, I've made some startling discoveries about nutritional remedies that can help heal injuries and even prevent them in the first place. Here's what's been working for me.

Eating for Injury Prevention

There's no doubt that smart training helps prevent injuries. But so will a wholesome nutrition plan, filled with foods that will enable your body to mount a strong defense against muscle strains and tears. Here are three nutritional strategies to prevent injuries:

1. Eat more. If you followed Survivor: The Australian Outback TV series, you may have noticed how gaunt the participants appeared after subsisting for weeks on daily rations of rice. This type of chronic malnutrition puts your body in prime "injury-waiting-to-happen" mode. So, how do you know if your body needs more calories? Keep track of your weight and eating patterns. If your weight fluctuates for no apparent reason, or if the quality of your eating is sporadic and generally unhealthful, you should consider a slight increase in high-quality calories.

2. Pile on the protein. True, a high-carbohydrate diet will fuel your running. But many runners take this advice to the extreme, living on bagels, pasta, and energy bars. Besides carbohydrate, you also need 80 to 100 grams of protein a day to maintain your muscles and other soft tissues. A small 3-ounce serving of chicken provides about 25 grams of protein, a glass of milk 10, a soy burger 14, and a hard-boiled egg 6. If you're only eating one protein source a day, you're not consuming enough. Try to include some protein in every meal.

3. Don't forget zinc and iron. Athletes often skimp on these two important trace nutrients found predominantly in red meat. Though research hasn't linked zinc and iron deficiency with increased injury rates, I've noticed the connection when working with injured athletes, and so have many of my sports-nutrition colleagues. You need 15 milligrams of zinc and 18 milligrams of iron a day. Foods that are good sources of both zinc and iron include lean beef, poultry, seafood, and lentils.

Dining During Downtime

If you get injured, the length of your downtime is determined by the severity of your injury, and the degree to which your body is nutritionally prepared to handle this new stress. If you have a severe injury, you're probably wondering: "How can I avoid gaining weight?"

Relax. Even though you're not running, you're still burning calories between 5 to 15 percent more than usual to repair your tattered body. Also, for most injuries, total downtime usually lasts about 2 weeks. After that, you might not have the green light, but you may be able to do other forms of exercise, such as swimming or pool running.

But if you restrict your calories too much during this initial 2-week period, you might lengthen your recovery because your body won't have enough protein to both repair your injury and carry out typical bodily functions. Don't cut back more than 500 calories a day. And if you notice that you're losing more than a desired weight, start eating more immediately.

4. Calcium: If you have a stress fracture or a broken bone, your body really needs this important mineral. You should take in up to 1,500 milligrams a day. If you don't eat dairy products, take a supplement, or drink calcium-fortified juice.

5. Vitamin A: Your body uses this vitamin to make new skin and other tissues that are vital to your healing. New research shows that your body isn't as efficient as we thought at converting the carotenes from fruits and vegetables into vitamin A. This means you need to eat even more of them. You should have two servings of leafy greens and yellow and orange vegetables every day during your recovery. Drinking vitamin A-fortified milk is also a good idea.

6. Vitamin C: Your body needs this antioxidant to make collagen, an adhesive-like protein found in your bones, connective tissues, and blood vessels. When you're injured, collagen is the substance that glues the injured area back together. Women need 75 milligrams of vitamin C each day, and men need 90 milligrams. If you eat a diet rich in berries, cantaloupe, oranges, and other fruit, you'll easily meet this requirement.

7. Other supplements If you've been given the green light to start training again, you may want to add a supplement to the mix. Once you've injured a joint, you're at higher risk for developing osteoarthritis (a degenerative joint condition not uncommon among aging athletes). Fortunately, the supplements glucosamine and chondroitin sulfate have been shown to help decrease inflammation and improve mobility in people with osteoarthritis. You can also find many of these vitamins in a gender specific multi-vitamin.

These two supplements may also help promote cartilage growth. But it's not certain whether glucosamine, an amino sugar, and chondroitin, one of the substances that make up cartilage, work alone or need to be taken together. So for now, take 1,200 to 1,500 milligrams of each, three times a day. Why so often? These supplements don't last long in your body, so frequent supplementation ensures that they're present at all times to nourish your joints. (Warning: If you take blood thinners such as Coumadin, do not take chondroitin.)

The better you feed your body, the more likely you'll remain injury-free, and the faster you'll bounce back if you do happen to get injured. Just be patient. You'll be training again in no time.

Can You Really Ward Off A Cold?

With cold and flu season upon us, I thought we could all use a refresher on how to fight disease naturally...

Americans are turning in high numbers to natural supplements for everything from colds to memory lapses. In fact, there are so many options and variations that the real challenge is knowing what to take. For example, if you're looking for a mood booster, you might think about upping your omega-3s. And if you're worried about cholesterol, loading up on lycopene may be helpful. The key is not to wait for springtime to try them.

Immunity, Cold And Flu

Echinacea - This daisylike cone flower, used as a medicinal remedy since the late 1800s, is now known as the cold and flu supplement. It also helps boost immune response.

How it Works - Echinacea acts like virus-fighting interferon, which helps resist infection.

The Lowdown - A meta-analysis of 16 trials found that echinacea helps prevent as well as treat common cold symptoms more effectively than a placebo.

Expert Testimony - "People should take echinacea before cold symptoms really even begin—when you're just starting to feel achy," says Glenn S. Rothfeld, a physician and medical director of WholeHealth New England, an integrative medicine practice in Arlington, Massachusetts. "If you catch symptoms early enough, echinacea can stop a cold in its tracks."

Did You Know? Up until the introduction of powerful antibiotics in the 1930s, many Americans relied on this native plant to fight off infections. Echinacea's star rose again with the herbal revival of the 1970s.

Suggested Dose - For cold symptoms, take 50 to 300 mg, two to four times daily, depending on extract concentration. Supplements using aboveground parts of E. purpurea and roots of E. pallida are best. Echinacea should not be taken continuously.

Zinc - This essential trace mineral participates in hundreds of bodily functions, from immunity to sense of smell. In lozenge form, when taken at the first inkling of a cold, it can minimize the severity and duration of symptoms.

How it Works - Zinc lozenges appear to destroy the cold and flu virus in the mouth. The mineral likely eases symptoms—runny nose, sore throat, cough—by decreasing chemicals involved in the pathways of inflammation.

The Lowdown - Studies are mixed, but generally positive. In one trial of 50 people, cold symptoms, especially coughing, disappeared about three days earlier in those who sucked on zinc lozenges (versus placebo) every two hours.

Expert Testimony - Both zinc gluconate and zinc acetate lozenges have been studied, but it's not clear which is more effective. "If one formulation doesn't work, try the other next time," says Carol Haggans at the National Institutes of Health (NIH) Office of Dietary Supplements.

Did You Know? - Balk at the disagreeable flavor of zinc lozenges? Resist swigging orange juice to wash out the taste; citrus fruits can decrease the bioavailability of zinc.

Suggested Dose - Take a lozenge every two hours during waking hours, for as long as symptoms persist. Avoid exceeding total daily dosage of 40 mg. Concentrations vary, so check the label.

Boot campers! Remember to stay hydrated even if you're freezing your butts off out there or enjoying the summer like weather. And be sure to drink lots after your workout. Water, that is!

Hybrid Fruits Help Fight Disease

What do you get when you cross an apricot with a plum? An aprium, of course.

Although you may not have spotted this less-fuzzy apricot, such hybrid fruits and vegetables are increasingly making their way to the produce aisle. Floyd Zaiger, a California geneticist, developed the aprium by transferring pollen between tree blossoms with an eye-shadow brush. Other companies and even the U.S. government are using crossbreeding—not to be confused with genetic engineering—to boost flavor, novelty and nutrition.

Philipp Simon, a geneticist with the U.S. Department of Agriculture, has created purple, red and yellow carrots, each with its own nutritional benefits. But don't be fooled by his ordinary-looking orange carrot: It packs 30 percent more beta-carotene than the regular variety. Simon is now looking to enhance the disease-fighting power of garlic.

Frankenstein Fruits and Veggies

Keep an eye out for these new snacks, plus a couple waiting on-deck. Many of these products are available in major grocery store chains. Most can also be ordered online.

Pluot (Plum + Apricot) - Looks: Like a plum with light-orange flesh. Comes in several varieties, including the Flavor King and Flavor Queen. Tastes: The King is spicy; the Queen is sweet. Available: Now.

Aprium (Apricot + Plum) - Looks: Resembles an apricot, but with less fuzzy skin. Tastes: Sweeter than either the plum or the apricot. Available: Now. (Pic above is an aprium)

Colorful Carrots - Looks: Regular carrots in wild colors. Tastes: Like a carrot. Nutrition: Each color contains a different antioxidant: Red has lycopene; yellow has lutein and purple contains anthocyanins. Available: Now.

Nectaplum (Nectarine + Plum) - Looks: Like a nectarine with maroon skin and white flesh. Tastes: A slightly spicy nectarine. Available: Now

Red-Fleshed Kiwi - Looks: A normal kiwi but with red flesh. Nutrition: Contains higher levels of anthocyanins than in ordinary kiwis. Same high vitamin C and fiber content as the green kiwi. This one is still in the lab.

Peacotum (Peach + Apricot + Plum) - Looks: Like a peach with deep purple skin. Tastes: Like sweet fruit punch. Available: Now.

Anyone tried any of these?

How Healthy Is Soy?

Researchers have been debating this question for years. This article may shed some light on specific concerns you may have...

Soy is the epitome of health food: Perhaps only yogurt has a stronger reputation as a food that Americans eat primarily "because it's good for you." Touted as being a heart protector, cancer fighter and a safer alternative to hormones during menopause, soy has long been seen as a miracle food.

Yet the soybean has gotten a bit of a bad rap, thanks to studies linking soy's estrogen-like chemicals with breast cancer. As a result, many women now shun the food and some men believe tofu will make them less manly.

No need to panic. The research linking animal fat to heart disease and cancer are far stronger than those connecting soy to any health problems. So, if you are considering substituting soy for meat or milk, the soybean still shines in comparison, according to Ethan Balk, associate director of the Tufts-New England Medical Center's Evidence-Based Practice Center, who reviewed the studies in 2005.

But if the question is whether to eat large amounts of soy or take supplements, the answer is far more elusive. Here's what the latest findings suggest:

Heart - The most solid evidence on soy credits it with reducing levels of "bad" LDL cholesterol. Balk's review found that eating large amounts of soy foods or taking supplements was linked to a small, but measurable, positive effect. For every 1 percent reduction in LDL levels, there is a corresponding 1 percent reduction in the risk of heart attack or stroke. Additionally, the studies found that the higher a person's LDL levels, the more soy can help.

However, soy's impact on cholesterol wasn't large enough for the American Heart Association, which reversed its position favoring soy supplements, saying that their effects were too small to warrant recommendation.

Bottom Line: It's worth a shot.

Menopausal Symptoms - Because of soy's estrogen-like effects, it has been promoted as an alternative to hormone-replacement for the relief of menopausal symptoms. But Balk's research has found little agreement among the findings. Some studies found large effects, some small, some found none at all.

Bottom Line: Inconclusive.

Breast Cancer - Certain types of breast cancer are fueled by estrogen, so there has been concern that soy might be harmful to women with a genetic predisposition to this disease. Studies in cell culture and in mice found that soy increased the growth of breast cancer cells. On the other hand, Asian women, who tend to eat a soy-based diet, have a threefold lower risk of breast cancer than Western women do—and their risk increases if they immigrate and switch to a Westernized diet. Further, a study found that soy blocked estrogen receptors in monkeys at risk for breast cancer due to high estrogen levels. This suggests soy might be protective for women at high risk.

Bottom Line: Wait and see.

The Upshot -Soy is a great form of low-fat protein, especially for people seeking to cut down on the saturated fat from meat. However, until scientists determine whether large quantities of soy are helpful or harmful to people at risk for breast cancer, moderation is best. As an alternative to fattier animal proteins, it still deserves health-food status.

Recipe Day!

Okra Breakfast Delight

Ingredients:

1 Tbsp olive oil

½ cup fresh, tender okra; thinly sliced

2 Tbsp. chopped sweet onion

1 scallion, chopped

1 clove garlic, chopped

1 turkey sausage – cooked/chopped (7g protein)

½ cup chopped tomato

½ - 1 pickeled jalapeno halves, Faro brand

1 Tbsp. tomato sauce

½ cup water (do not add all at once)

½ cup Egg Beaters

Piece of fruit – orange, apple, pear, grapefruit, 1 cup mixed berries

Instructions:

Saute garlic, onion, scallion, turkey in olive oil over medium heat for approximately 2 minutes. Add chopped tomato, jalpenos and saute for 3 minutes or until veggies are tender. Add okra and saute for another minute. (Okra is better if a bit crisp). Add tomato sauce and about ¼ cup water. Stir to make a sauce. Add ½ content of eggbeater container and let set before mixing. Add more water if you like it saucy. Salt and Pepper to taste.

Beware of the Weekend Waistline

If you're serious about cutting calories, perhaps you should start your nutrition plan - preferably the Rialto Maximize Your Metabolism Plan - this weekend. A study found that Americans tuck away an average of 82 extra calories each Friday, Saturday and Sunday compared with other days of the week. Adults between the ages of 19 and 50 were especially prone to indulging on their days off, eating an average of 115 extra calories per weekend day.

Although most people in the study got fewer calories from protein and carbohydrates on the weekend, they made up the deficit with large increases in fat and alcohol consumption, says Pamela Haines, associate professor of nutrition at the University of North Carolina and an author of the study. Over the course of the year, weekend splurging could result in weight gain of almost five pounds.

That may not seem like a lot, and - of course - everyone needs a break (and needs to reward themselves) every once in a while. But keep in mind that it can add up quickly, so just always try to be mindful of what you're putting in your body.

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Also, if you're wondering what types of meals and snacks a fellow bootcamper is eating, below is a sample day for her. It's interesting to see what other people eat, especially if they are as passionate about the Rialto Maximize Your Metabolism Program. (She journals:-))

Today I've had very a hectic day with a strenuous yoga class first thing in the morning, work (I work from home), an afternoon appointment, more work, and next will be an aerobic workout. Tonight I'll be watching the Biggest Loser. :-) Here's what I've been eating today:

Breakfast: 1/2 Cocoa Crisp, Prograde Cravers bar and a Brownie Batter Smoothie

Snack after yoga: 1/2 Almond Butter Prograde Cravers bar

Lunch: turkey burger (made with almost fat free ground turkey, Tex-Mex spices, 1 teaspoon olive oil, and 1/4 cup hot salsa) topped with hot salsa, a little bit of shredded reduced fat cheddar cheese, a spoonful of yogurt, a couple crumbled corn chips and lots of jalapeno pepper slices (the very HOT kind in vinegar, from a jar); raspberries for dessert

Afternoon snack/pre aerobic workout snack: I just ate 1/2 of a Chocolate Peanut Butter Cravers bar (I loooove these!)

Dinner: (will be) stir fry of tofu, bean sprouts, celery, baby bok choi, onions, carrots, oil, garlic, ginger, scallions and Bragg's

Bedtime snack: undecided

Boot campers! Congrats on making it through Weeks 1 & 2! Be sure to eat well this weekend. Lots of good quality protein combined with low glycemic carbs. See you Tuesday!

Sticking to it in 2009

As 2009 begins, many of us will set out determined to follow our new nutrition and fitness goals. A recent survey conducted by Zone Diet found that more than 55 percent of Americans have made New Year’s diet resolutions in the past, but nearly 6 in 10 (58 percent) said their resolution lasted less than a month with most (76 percent) blaming their failures on a lack of willpower. Additionally, the survey found that more than 66 percent of Americans are open to dieting with a friend, family member or social group, but nearly the same amount (67 percent), think their dieting partner is dishonest about their eating habits.

Here are some New Year’s Resolution Tips for a happy, healthy 2009:

Make a Resolution to be Healthy
Instead of focusing solely on weight loss this New Year, proclaim to live better and healthier in 2009. Simplify the process by choosing a lifestyle program, rather than a diet plan. Find a wellness program that applies a healthy balance of carbs, fats and proteins with exercise and supplements. Many of you are on The Rialto Wellness Maximize Your Metabolism Program, which is a great example of this type of wellness program.

Get Started in a Proven Program
Everyone wants to lose weight quickly. But a smart plan focuses on safety first. Take time to research nutrition programs that are clinically-tested by reputable organizations and medical experts.

Use a 15-Second Solution
Omega-3 fish oil is a wonder supplement and a 15-second solution to support optimal heart, brain, joint and immune function. Taking a daily dose of fish oil can help make up for many dietary “mistakes” that we all make, as well as enhance mental abilities and keep your emotions on an even keel.

Share Recipes and Meals with a Friend
Studies show that nearly 66 percent of Americans are open to dieting with a friend, family member or social group. As you embark on your new healthy lifestyle, it’s important to establish a support system to help you succeed. So why not have some fun and make meals and recipes with your friends and family.

Resolve to Keep Exercising
Make a commitment to yourself and hold yourself accountable to it. Tell friends, family members or co-workers. Affirmations are also a powerful tool to help you remember why you started exercising in the first place and how good you feel about it. Make a list of what you've achieved, whether it's weight loss, increased strength and endurance, or more energy.

Arrive at Restaurants with a Game Plan
Navigating a restaurant menu can be difficult, but there’s no need to deprive yourself. For example, if you want dessert, don’t eat any carbohydrates during the meal and replace any starches or grains with extra vegetables.

Make it a fine 09!