Rev Up Your Metabolism: EAT BREAKFAST

REV Up Your Metabolism: EAT BREAKFAST

The worst thing you can do when you want to loose weight is what? NOT EAT BREAKFAST! I have always been someone who did not eat breakfast. I think it started somewhere in High School when I thought it was an easy meal to skip, save myself some calories. "Hey, who has time to eat breakfast"? Well, I am about to turn 34 and my metabolism is not what it used to be -Not that I was ever super skinny or tiny, except before I hit puberty.  It is harder to loose weight; therefore, I have had to make some changes. The biggest change I have made is to eat breakfast within 1-2 hours of waking up. Even if it is something small, like a spoon full of almond butter, just put something in your stomach. Preferably a protein source such as an egg and a complex carbohydrate such as  whole wheat toast. I don't know how factual this information is, but it is all over the internet. Sumo wrestlers skip breakfast in order to slow down their metabolism and cause the body to hold on to fat. When we skip breakfast, the body does the opposite of what we think it will do; it makes us fatter. Our body says, "Wait! We're starving. Save the fat stores!".

Same rule applies for "diets". When we do not fuel our bodies, our bodies think it is starving and it will slow the metabolism and we hold on to our fat stores. This is why diets do not work long term. You need to eat every 2-3 hours to keep fueling your metabolism. Now, by eating every 2-3 hours, I mean making good food choices, not having a snickers bar all day long. So, eat breakfast within 1-2 hours of waking up (1 hour being ideal) if you want to jump-start your metabolism. Check out the following ideas for breakfast.

Breakfast Ideas:

1 Whole grain English Muffin with 1 Tbsp Natural Peanut Butter spread on top
variations: top english muffin with  peanut butter and 2 sliced strawberries

Whole wheat pita filled with 2 scrambled eggs with spinach, topped with diced tomato

1/2 cup Cottage Cheese with fresh strawberries, mango, or blueberries, topped with 1 Tbsp flax seed meal and 1 tsp stevia sweetener.

Protein Pancake's

Greek Yogurt with fresh berries, 1 tbsp flax seed meal and 1 tsp stevia

 Boiled Egg with an orange.

1/2 cup quinoa (i make mine and freeze it into portions, thaw in microwave for 30-60 seconds) for a powerhouse breakfast that will fuel you through your workout!

Or, if your lucky enough to have a bag of Shakeology, you can make one of these delicious recipes

My favorite Shakeology recipes:

1 Scoop Chocolate Shakeology, 1 Cup water, 1/3 almonds soaked for a few hours in water, 2 tbsp PB2(a lower calorie dried peanut butter) and ice.

1 Scoop Chocolate Shakeology, 1 Cup water, 1 pkt instant coffee granules (nescafe), 1/2 banana, 2 Tbsp PB2 (or 1 Tbsp natural peanut butter), ice

I also like to make my shakes really thick, almost like ice cream and then eat it with a spoon! OH SO GOOD!

Need help learning more about nutrition? Join my next 10 day nutrition group for help with serving sizes, food combinations, how to maximize fat burning by increasing your metabolism, and daily support in a private Facebook group. You even get a MEAL PLAN with lots of different options. This recipe actually came from our clean eating meal plan. Click the link to sign up, or message me, Jennifer Wood via email or Facebook.

Banana Protein Pancake (with Vitamix option)

Here's a great "Food on the Run" recipe full of protein. It's easy to eat on the go, or to savor in the morning. The original recipe found here, has several other pancake options to choose from. This is my "Go-to" pancake. I typically made 2 servings (4 pancakes) and save 2 of the pancakes in the refrigerator to enjoy the next morning. Saves me time and energy. The recipe is for 2 servings, but you can half the recipe if you only want to make 1 serving. I am going to try adding 1 tablespoon of wheat germ the next time I make this recipe to give it a little added boost of nutrition. I'll let you know how it goes.

Banana Protein Pancake

2/3 cup egg whites (6 egg whites-I buy the AllWhites brand)
1 Cup Oatmeal
2 tsp stevia
1 Tbsp Flax Seed Meal
2 Tbsp Water (Subst: Almond Milk, Coconut Milk, Rice Milk)
1 Banana, mashed
1/4 tsp Cinnamon
pinch salt (optional)

In a large bowl, combine egg whites, oatmeal, flax, banana, water, cinnamon, and salt. Heat a non-stick pan on medium heat. Spray pan lightly with olive oil mister. Using a 1/4 measuring cup, scoop out mix and put in pan. Use the back of the cup to carefully spread the mixture outwards to make pancakes thinner. Flip pancake over and cook the other side. Serve warm with or without a small amount of agave or maple syrup.

If using a Vitamix...
Place all ingredients into the Vitamix. Turn up slowly to 6 and combine. Use the damper to help the process if needed - do this just until its all mixed together. I prefer my pancakes to have a finer consistency, but if you want the pancakes to have a chunky oat texture stir them in after you mix the rest of the ingredients. Cook the same as above.

Nutritional Facts per serving (yields 2 servings)
 Calories 268
Carbs 42
Protein 17
Fats 9

90 Day Fitness Challenge Update

I wanted to share my progress throughout this 90 day fitness challenge I have been participating in at my local gym. It is amazing to see what kind of transformation can occur when you make changes in your nutrition and fitness. About a month ago, I started drinking Shakeology. For those of you who are like, "Shake - what?" Shakeology is a once a day meal replacement packed full of super foods (acai, gohi berries, SuperGreens,SuperFruits), antioxidants, vitamins, pure isolate protein, priobotics, and the list goes on. I was of coarse skeptical at first because I do not believe in quick fixes or fast weight loss schemes, but after doing my research and watching others have incredible results from the product, I decided to give it a shot. Boy am I glad I did! I have seen my digestion issues almost dissapear. I can eat eggs again without doubling over in pain. The bloated fat feeling is GONE! My muscles are more defined, I have reduced cravings, more energy, more focus, more endurance. Moving are the before and after shots of my progress.

January 2012

This is the before picture in January. I had already been working out for 4 months, but I still had some issues I wanted to work on (belly fat, thighs, saddle bags)

My before measurements were: 

Starting weight:134
Chest: 36
Waist: 29
Hips: 39
Thighs: 23
Arms: 11

May 2012


 Fast forward through lots of sweat, changing my eating habits, started drinking Chocolate Shakeology once a day and you have my current progress. I am stoked at the results. 
May 2012
My current weight: 127
Chest: 34.5
Waist: 27
Hips: 34
Thighs: 20.5
Arms: 10.5

A TOTAL LOSS OF 14 INCHES! I think that's pretty darn good. I don't usually brag on myself, but I earned it this time.

Shakeology is for REAL! It's not a get skinny quick scheme. It is a tool to help you achieve your fitness goals. In a controlled study, participants lost an average of 10 lbs just by replacing one meal a day with Shakeology. Imagine what is possible when you have more energy and start excising and have decreased cravings, so you avoid the bad stuff more. If you keep doing what you're doing, you will continue to get the same results. Are you ready for a change? Tired of the way you look? I am more than willing to help you achieve your fitness and health goals! Questions? Shoot me an email Or, For more information online, go to


Berrygood cottage cheese breakfast

I am continuing my 90 day fitness challenge and the results have been amazing. I started replacing one meal a day with Shakeology about 3 weeks ago and the results have been amazing! By adding this super shake to my meal plans, my body feels better than ever. It really helped fill in those gaps nutritionally. Through this challenge I have learned that nutrition is the most important thing when working out, otherwise your efforts are just wasted. Changing little things in the way you eat, can bring changes and if you make enough changes, your body will change, you'll feel better and people will take notice.

Here is a healthy breakfast or snack recipe. It's great to have berries and mango sliced in advance for a quick breakfast.

Berrygood cottage cheese breakfast

1/2 cup light cottage cheese
4 strawberries, diced
Approx 1/4 mango, diced
1 Tbsp flax seed meal

Easy and tasty!