Want to know how to burn more fat with what you eat for breakfast?

A recent, albeit small, study indicates that by choosing whole grains at breakfast, you will experience a boost in fat burning during exercise later in the day! It's the low-glycemic-index (aka: High FIBRE) in these types of carbs that do the trick. Your goal is to get 6 grams of fibre with breakfast. Here are some examples of high fibre choices:

• whole grain cereals with a minimum of 3g of fibre per serving - be mindful of the sugar content of your cereals though, aim to get 3g or LESS of sugar per serving. It's not that easy to find these cereals, but some example of decent choices include Fibre 1, All Bran, PC Blue Menu whole grain flakes. There are also yummy and satisfying oatmeal (not those pre-packaged, artificially flavoured and sweetened ones... real, old fashioned oats flavoured with a bit of agave nectar or maple syrup and some fresh fruit, throw in some nuts, some ground flax seed... now THAT'S oatmeal!), or try making an oatmeal from quinoa (here's a RECIPE for you!)... or try making a home-made muesli with a mix of oats, buckwheat (kasha), pumpkin seeds, walnuts, dried cranberries or raisins, and soak it in some water overnight to soften it up, then add some diced apple or other fruit in the morning and sprinkle with cinnamon.
  
• fruit - berries like blueberries and raspberries are very high in fibre, not to mention super healthy antioxidants. Plus they're delicious!
• whole grain toast (again, look for breads with 3g of fibre or more) with almond butter or natural peanut butter and a banana
• whole grain home-made muffins with nuts and fruit

I would also recommend adding an egg, some lean breakfast meat, or a protein powder to further keep you satisfied and energized until lunch, and keep your blood sugar steady. Eating protein also helps give an extra boost to your metabolic rate, by as much as 30%, just in the act of digesting it!

And don't forget, eating breakfast regularly is one of the most important things you can do to set yourself up on the right foot to keep your energy steady throughout the day, to keep yourself mentally sharp, and fend of cravings for sugary foods and caffeine. Especially important at this time of year when holiday treats seem to be popping out of the woodwork everywhere we turn!

Reference
Real Age

Spring's Top 10 Tips for Healthy AND Delicious Holidays...Without the Deprivation

It is officially that time of the year... after a rather extended autumn and a lovely mild November with record-breaking LACK of snow in the Toronto area, tonight we are expecting our first winter storm. Well, we knew it had to happen at some point, right? And hey, it might just help us start feeling the spirit of the holidays, right?

Now, aside from snowmen, and busy malls, and twinkling lights, and gift giving, this time of year is also famous for something else: Weight gain. Now, reports of the average weight gain at this time of year do tend to be a little exaggerated... it's often said we average between 7 and 15 pounds gained throughout December. In reality, the average person only gains a pound or two. However, that pound tends to be permanent and difficult to shed. AND, those who are already overweight tend to gain more, closer to those old "averages" of 7 to 15 pounds. The thing that really smarts is, only one week after Christmas we have New Years Eve, that night when we all want to look our best, most glowing version of ourselves, and that one week isn't really enough to get things back under control to fit into that little black dress.

So, without further ado, here we have my Top 10 Tips to help you minimize the damage that can happen, while still allowing you to enjoy the indulgences of the holiday season:

1. Aim to maintain. Consider purposely building a plateau into your weight release plan. The break from strict monitoring can give you a boost both mentally and physically when you get back to it in the new year.
   
2. Always eat breakfast... and while we're at it, lunch too. Don't "save" your calories for that party later on. That's a sure way to set yourself up to lose all control when those plates of Christmas cookies, fudge, and other goodies are lined up on the dessert table before you, AND it's a sure way to set your body up to hold onto every calorie of those morsels you indulge in. Just eat a balanced diet throughout the day, and go the party with your appetite in check.
3. Be prepared when you hit the malls. You're going to get tired, thirsty, and unless you have the patience of Saint Nick himself, you're going to get annoyed. And if you're hungry on top of that, I fear for those people who wander aimlessly in front of you causing you angst. Bring some healthy snacks - a little baggie of almonds and goji berries or raisins, an apple and a piece of cheese (if you eat dairy), or if you'll be gone on a shopping spree, bring a tuna sandwich on whole grain bread. And for heaven's sake, don't forget your water!
4. Go easy on between meal snacking and sweets... if you must nosh, load up on veggies with a bit of healthy fat dip or dressing. If you do have some "treats", balance them out with a small handful of nuts or some lean protein to help minimize the impact on your blood sugar and keep you from crashing and cravings.
5. DO continue your workouts. It will help keep your energy up, help you sleep well, reduce your stress levels, and contribute to burning off some of those extra calories you may be consuming. Just do it!
6. Don't burn the candle at both ends. Get your rest, delegate, prioritize. Consider making your holiday get togethers a little less elaborate... make them warm and welcoming and don't strive for "perfection." Plan ahead and organize shopping lists and timelines... a bit of advanced planning saves a lot of stress. Consider hiring out some help such as a caterer or house cleaning service to take the pressure off. In a word: De-stress!
7. At parties, be mindful of alcohol. No one says you can't enjoy a glass or two of something... but pace yourself! You know that if you go overboard, not only will you pay for it the next day, but it will weaken your will and you will likely overdo it on the food as well. Have a glass of water (sparkling if you like) in between bevvies. And try to avoid creamy liqueurs, they're packed with fat and sugar. Stick with a glass or two of wine, light beer, or maybe some gin & tonic or vodka and cranberry.
8. Don't deprive yourself, but be picky about your indulgences. Make your choices "worth it", and be reasonable with portions. Practice what Darya Pino calls "rational indulgence." That is, enjoy things that you have reason to enjoy in quantities that leave you satisfied - don't abandon your health or get too obsessive. Remember, you will have the chance to eat another cupcake, you dont have to have 3 of them today!
9. Some will tell you not to take seconds... but I think that leads to overdoing it on the firsts and maybe on foods that looked better than they tasted. Take a little bit of whatever you like, but only a little... a taste test. Then you can go for seconds of only those things you REALLY liked.
10. Leave guilt at the door. Sure, the holidays are about spending time with friends and family, see the excitement on the kids' faces as they see what Santa brought them, and about extending good will to all mankind. But come on. Let's be honest here. They're also about cookies and cakes and stuffing and piping warm bread and chocolates and candy canes and... need I go on? Food is a big part of our celebrations at this time of year. It's nothing to be ashamed of, or feel guilty for, to partake in this part of the holidays. Do it consciously, do it with some restraint, but for heaven's sake, whatever you choose to do, ENJOY IT. Even if you do put on a couple of pounds, if you didn't at least enjoy it, it really is a complete waste for your waist!
    

Happy Celebrating Everyone!