Friday, September 23, 2011

"5 in 5" Week 1: Eat Breakfast Daily

Here we go!  Week 1 of the "5 in 5" starts Monday so hopefully you have your pre-measurements done. Your first task is very simple. Eat a healthy breakfast every morning, preferably within an hour of waking.

Think of your metabolism like a wood-burning stove. The fire is out while we sleep, meaning our metabolic rate is at its slowest. Eating something first thing in the morning is like putting a log on the stove. It ignites the flame and our body starts burning calories. The sooner you fuel your fire, the sooner it starts burning. Imagine if you wake up at 6am every day but your first meal isn't until lunch at 12pm. That's six hours of extra calorie burning potential wasted!

In addition to kick-starting your metabolism, it also has psychological benefits. A healthy breakfast sets the tone for the rest of the day. Chances are you'll be more consistent in making smart choices with the remainder of your meals. Carving out the time also shows you value you. If you are not a priority to yourself, then reaching your goals will always be a dream rather than a reality.

Try to eat real food. If your great-grandparents would recognize it, it's a good choice. For example, they would know what cooked oats topped with fresh berries was. A pre-packaged oatmeal bar with fruit preserves and icing in a zigzag pattern? Probably not. Here are some ideas:
  • Eggs scrambled with whatever chopped veggies you like
  • Oatmeal flavored with a spoonful of natural peanut butter, berries, or cinnamon and nuts
  • High fiber cereal with low-fat milk
  • Whole wheat toast with natural peanut butter
  • Low-fat Greek or regular yogurt mixed with fruit
  • High protein breakfast smoothie with low-fat milk, your choice of fruit, a scoop of whey protein powder, and ice (blend together and experiment with different combinations!)
So starting Monday, September 26th your goal is to eat a healthy breakfast every morning. It is highly recommended that you record what you eat. Plenty of research studies have shown those who regularly track their actions toward a goal are far more likely to achieve it than those who don't. You can use Post-it notes, a journal, or whatever else you like.

To download a customized "5 in 5" challenge log click HERE.

Don't forget to "like" my Facebook page and follow me on Twitter to let me know how you're doing!  I'll be sharing my "5 in 5" progress daily.

Next week our goal is to incorporate at least two days of strength training per week.  I'll be giving you guide on how to do so then.

Hope you have a great Week 1!

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