(BPT) – If you want to lose weight, you’re not alone. More than half of Americans desire to shed pounds, according to Gallup. This goal inspires people to take action in many ways, from increasing exercise to modifying meals.
One thing many people do is skip breakfast in order to lower calorie intake. While this may seem like a good idea to lose weight, research proves otherwise. In fact, eating a big breakfast followed by smaller meals throughout the day is the best method for weight loss.
A new study in The Journal of Nutrition investigated the relation between meal frequency and timing and changes in body mass index (BMI). The study found that “eating less frequently, no snacking, consuming breakfast and eating the largest meal in the morning may be effective methods for preventing long-term weight gain.”
‘When you eat your meal matters,” says Registered Dietitian and Nutritionist Dawn Jackson Blatner. “The best way to eat for energy and weight is to eat a big breakfast, smaller lunch and light dinner because it mimics our days’ activities.”
Blatner explains that people are typically most active in the beginning of the day and so need the most fuel then. They slow down as the day progresses, and by dinnertime they need less fuel.
“But it’s not just about eating anything in the morning,” she cautions. “It’s important to pick nutrient-dense foods to fuel your day right.”
Blatner provides three tips for creating a wholesome breakfast that will give you energy and support your weight-loss goals:
1. Fruits and veggies
Wake up your taste buds and give your body important vitamins by eating a rainbow of colorful fruits and veggies. Try shopping the farmers market for locally sourced in-season produce. A quick frittata with egg and chopped veggies or a smoothie bowl topped with fresh fruit will satisfy. If fresh produce isn’t available, frozen has optimum nutrients so it is a smart alternative.
2. Whole grains
Make whole grains part of your breakfast and you’ll feel fuller for longer. Oatmeal is a classic whole-grain breakfast option. Use whole-grain pancake mix to whip up some flapjacks. Bake muffins with whole-grain flour. Make cornbread with whole cornmeal. When shopping for cereal or other breakfast products, look at the label to ensure it’s made with whole grains.
Eggs are a great source of protein and nutrients for breakfast, but not all eggs are created equal. Swap out ordinary eggs for Eggland’s Best eggs, and you’ll get great taste and superior nutritional benefits with 10 times more vitamin E, six times more vitamin D, more than double the omega-3s, more than double vitamin B12 and 25 percent less saturated fat.
Short on time in the morning? Try Make Ahead Breakfast Bowls that can be frozen and microwaved in minutes for a satisfying start to your day.
12 Eggland’s Best eggs (large)
2 pounds Yukon gold potatoes, chopped into 1-inch cubes
1 green pepper, seeded then chopped into 1-inch chunks
1 onion, chopped
1/4 cup extra virgin olive oil
1 tablespoon seasoned salt
salt and freshly ground black pepper, to taste
2 cups shredded cheddar cheese
3 green onions, chopped
toppings: tortilla chips, salsa, avocado
6 individual-sized containers with lids
Preheat oven to 425 degrees Fahrenheit.
On a large baking sheet, place potatoes, peppers and onions in a single layer. Drizzle with olive oil and sprinkle with seasoned salt and ground black pepper. Toss until evenly coated.
Roast for about 30-40 minutes or until potatoes are golden brown and tender, stirring and rotating pan halfway through cooking.
Meanwhile, crack Eggland’s Best eggs into a large bowl, then season with salt and pepper and whisk until smooth.
Heat a large skillet over medium heat then spray with nonstick spray and add eggs.
Scramble until the eggs are just barely cooked through and still slightly glossy, then scoop onto a plate and set aside.
Divide the potatoes and scrambled eggs evenly between the containers then set aside to cool.
Once cool, sprinkle with cheese and green onions, then cover and refrigerate. Freeze any portions that aren’t eaten within three days.
To reheat from frozen: microwave for 1 1/2 minutes then stir and continue microwaving until food is reheated, stirring between intervals. Top with optional toppings, then serve.
Tip: Store in individualized microwave-safe containers with lids to make these bowls ready to reheat and go.
* Morning Routine and DIY ! In this DIY I show my Morning Routine and 10 epic DIY projects to make your mornings happy and unique. Everyday makeup tutorial, Heatless curls hairstyle, DIY makeup, DIY clothes, healthy recipes, nail art and much more. I wanted to film a Morning routine for school or work, but summer is just around the corner, which means no school or work. So here I show my typical free day morning routine or a summer morning routine. Although summer hasn’t yet arrived to where I live to be honest. Anyway, this is a morning routine when I don’t have to get up and run out the door, but I can actually sleep a bit longer. Well as you can see in the video that’s not always the case, hehe.
This morning routine is probably different from all other morning routine videos because I also show you 10 amazing DIY ideas that make every morning the best morning ever! I have been trying to eat very healthy lately, so in this morning routine video I show you several easy healthy recipes. I made an easy and delicious smoothie with strawberries, raspberries, banana and some milk. This smoothie is so delicious and done in a second! Other healthy recipes that I show you throughout my morning routine are granola and seed crackers. Both are so easy to make, so tasty and convenient to have for a breakfast or a snack.
In the morning routine video I also show you some DIY makeup, specifically a DIY tinted lip balm and DIY beach hair spray. A DIY lip balm consists of only two ingredients that I bet you already have at home. Vaseline and a piece of old lipstick. This DIY lip balm makes my lips moist and soft while it also gives them a nice touch of color.
There can’t be a morning routine without fixing our hair, right? This time I decided for heatless waves that won’t even take a minute of your time. Because who wants to spend a hour on hairstyles ?! Not me hehe. And since this is a morning routine for summer my heatless waves aren’t perfect without that summer beachy texture. I show how to quickly make a DIY beach hair spray. Just a few ingredients and you have an awesome spray that gives instant texture and waves to your hairstyles.
In the morning routine I also show my workout routine as well. On rainy day I like to do a strength workout but since this weekend the weather was nice, I decided for a cardio workout and went out for a run.
Even though I don’t wear makeup everyday, I show you my makeup routine for when I do decide to put something on my face. So we can call it my everyday makeup, because whenever I wear makeup, this is the makeup look I go for. Just a very basic natural makeup, that enhances my facial features without making me look overly done.
When it comes to clothes, you guys know how I love my DIY projects. So I show how to make awesome DIY shoes and DIY graphic tee. Both so easy, fun to make and gorgeous to look at. For the DIY shoes I stick denim hearts all over my sneakers and they turned out fantastic. DIY graphic tee is made by simply ironing the picture on with the help of a transfer paper.
And of course I had to also include an easy and lovely nail art design to my morning routine. Purple nails with colorful dotted accents are an easy way to make a perfect summer nail art in no time.
As promised here are the measures I used to make my healthy crackers: one and a half cups of sunflower seeds, quarter of a cup of pumpkin seeds and pines, one cup whole flax seeds, half a cup grounded flax seeds, about five spoons of chia seeds, half a cup of sesame seeds, some almond slices, 5 spoons of psyllium husk and a tea spoon of salt. In the end add 5 decilitres of water.
Hope you like my morning routine and definitely let me know if yo want more routine type videos, because I absolutely loved filming it!
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Songs used in Morning Routine video:
2) My Little World
3) Corporate Christmas
4) Childrens Smile
5) Cheerful World
6) Club Life
From Antarctic – music. Check more of his great music at http://stockmusicclouds.com/ or visit him on twitter https://twitter.com/antarcticbreeze
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Works are provided under Creative Commons Attribution 3.0 license (http://creativecommons.org/licenses/by/3.0/). Everything else is either mine, stock footage, YouTube library or public domain.
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