Is your breakfast sabotaging your weight loss?

Is this a common sight for you in the morning? You’re not alone. Million of people does it. Is it really quick and convenient and are you getting a healthy meal? Probably not. Here’s why?

You can’t get the scale to move after eating clean most of your day and putting hours in the gym.High sugar, sodium contents, and deep fry can be the culprit.

Some quick calorie facts on foods that may be sabotaging your weight-loss:

#1 One whole grain blueberry muffin 380 cals, 530gr of sodium, 27gr of sugar,carbs at 58.

#2 Fruit explosion muffin: 360 cals, 580gr of sodium, 27gr of sugar.

#3 12 Grain Bagel  330 cal, 580 gr of sodium and carbs at 52.

#4 Apple Fritter  360 cal.

#5 Egg white English muffin w/cheese  220 cals, 590 gr of sodium, 32 carbs.

#6 Multi-Grain Flatbread w/egg/cheese  280 cals,780 gr of sodium, 32 carbs.

#7  Plain Egg White Bagel w/cheese  400 cals, 920 gr of sodium

A little tip: Just because it says it is Whole Wheat does not mean it is Whole Grain, although it is a healthier choice over white but is refined and loses much of its nutritional value in the process. Whole grain is a pure raw grain. Grains that are sprouted are even better

Sprouted Grains contains living nutrient rich food, provides more nutrients and minerals and protein. It neutralizes phytic acid which inhibits absorption of nutrients making it easier to digest and with less gluten.

Sodium can be a weight loss killer, as well as a killer period. It is hidden in all prepared foods. A normal daily intake is 1200-1500mg per day. Equivalent to 1 1/2 tsp a day. If you look back at the above menu’s, that is a half your daily intake and is just your breakfast. Sodium is harmful in access, causing:

• Hypernatremia: Irritability, muscle cramps, confusion, depression and vomiting
• Bloating
• Excess Thirst
• Long term effects

I admit, I am a bit of a salt aholic therefore hindering my weight loss goals. I now use Sea Salt.

Another weight loss and a human killer are sugar. A normal intake should be 48 gr per day. (12 tsp). On average people are consuming 110 gr (26 tsp) per day. So again if you look at the above foods you are consuming 1/2 of your daily intake just at breakfast.

There are sugar alternatives that can aid in this fight against sugar indulging. Honey and Agave nectar and pure Maple Syrup are great substitutes  in moderation.

Artificial Sweeteners: Aspartame,Splenda, Equal and much more. These are dangerous. They are proven to cause many health issues and are best to stay away from altogether.

Stevia/Truvia: Truvía   Calorie-free tabletop sweetener based on steviol glycosides, an extract of the stevia leaf,  great for adding to your tea and coffee. It is also suited for cereal, fruit, and yogurt or any food where you typically add sweetness. A more natural choice. It may take some time to get used to the taste.

Smoothies: Although they are nutritious the are high in natural sugars.Simple food sugars but sugar none the less. Smoothies can add up in calories. A fruit smoothie can be 140 cals and 20 gr of sugar. This can cause a spike in you glucose levels. Using a majority of vegetables in your smoothies is a great choice.

Using fresh vegetables can get costly as much of it goes to waste. No need to buy numerous assortment of veggies. I buy a package called Boost Gluten Free, daily requirement of fruit and veg.

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Banana: 100-125 cal and 17 gr of sugar. Apple: 116 cal and 23 gr of sugar

For the time it takes waiting in the drive thru line it may be just a quick to whip up a healthy breakfast at home. Here are some healthier breakfast ideas.

Fried egg on 12 whole sprouted grain toast: Add a leaf or two of spinach, a light dusting of cheese whiz if you love cheese, Pepper and cayenne.227 cal. 420 gr of sodium.

Banana with almond butter: 211 cal.

Instant oatmeal: (unflavored) w/Blueberries,scoop of protein powder, honey or agave nectar, or stevia. 246 cal and 15 gr of sodium.

3 Eggwhite scrambled: w/ chopped spinach, mushroom. Side of whole grain toast with a pat of butter. 200 cal.

Cinnamon Toast: Whole grain with a pat of pure organic honey. 175cal

Omlet muffin:  Pic your favorite filling. (spinach, red pepper, mushroom and cheese)mix eggs, (one egg per muffin) 6 egg white, 6 whole,1/2 tsp baking powder, 1/4 c milk, 1/4 tsp oil,s&p, cayenne. pour over mix and bake 20-25 min at 375. serve with whole grain toast.(eg, quinoa, silver hills whole grains) Refrigerate. reheat as needed.

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Another culprit can be Coffee and Soda. (I will cover that in another post.)

Most of all

Don’t forget to drink 8 glasses of water a day. Hydrate.I love to add ginger and lemon.You may add fruit as well. Please remember to wash all fruit well as it carries a number of bacteria with pesticides,human contact etc. Wash with water and vinegar, why add more toxins to a good thing. Right?