Bonus: Hidden Treasure Kick-start Plan
BREAKFAST CHALLENGE:
CHECK your Vitamin D level
CHECK your Vitamin D level
Eat 20-30 grams of protein with a healthy fat at breakfast.
First of all – it’s delicious! A higher protein breakfast and some healthy fat brings benefits like FEELING FULL, stabilizing hormones and blood sugar, and promoting healthy triglyceride levels. It also provides stable ENERGY and the building blocks for muscle, helping to keep us LEAN. (Children need about 20 grams.)
The typical American breakfast of carbohydrates like cereals, instant oatmeal, bagels, toast, sweet rolls, and juices (orange juice) promote blood sugar spikes, energy crashes, and hunger long before lunch time. These refined carbs and sugars also promote type 2 diabetes and obesity.
Did you know 1 egg contains 5 grams of protein? Protein is mostly in the white; healthy fat is in the yolk.
Adults consider a 3 whole eggs + 3 egg- whites for your breakfast omelet to obtain about 25 grams of protein and about 13 grams healthy fat.
Click here or visit my blog for more breakfast recipes.
Here’s a Protein Breakfast Smoothie:
· 2-3 scoops Orgain protein powder
· 6-8 Ice Cubes
· 1/2 of an Avocado
· 1 C unsweetened Almond Milk
· ¼ Lemon, unpeeled (optional)
·Add Water as desired for thickness
Place all ingredients in a blender and blend until smooth. Avocado will thicken, not “flavor”, the smoothie. Drink immediately.
Variation: a handful of greens or greens powder can be added for extra nutrition
Calories: 382, Protein: 20-34g, Fat: 20g, Carbohydrate: 30g, Fiber: 17g
CHECK your Vitamin D level
CHECK your Vitamin D level
CHECK your Vitamin D level
Because sunshine is rarely sufficient!
Vitamin D is important for mood, stress resiliency, immune function (cancer), bone health, thyroid, reducing diabetes, blood pressure and more. Surprisingly, MANY PEOPLE ARE DEFICIENT!
Ask your healthcare provider for a blood test or use ULTA LABS. I like to see my clients with a level around 50-60 ng/mL.
Need more Vitamin D? It's challenging to obtain sufficient amounts of this vitamin from food and sunshine. Supplementing with Vitamin D3 is easy and effective. It can be a game changer for mood.
Food Sources: Egg yolks, salmon, mushrooms, sardines, cod liver oil, canned tuna, cheese, beef liver, oysters.
LIMIT SUGAR INTAKE
CHECK your Vitamin D level
LIMIT SUGAR INTAKE
Your heart and liver will thank you!
In 2009, the American Heart Association recognized that sugar intake increases cardiovascular disease risk and recommended an upper daily limit (not goal) for added sugar.
ADDED SUGAR DAILY LIMIT:
- Women: 6 tsp/day (24 grams)
- Men: 9 tsp/day (36 grams).
Excessive sugar intake, especially fructose (high-fructose corn syrup), can lead to non-alcoholic fatty liver disease – identical to alcoholic fatty liver disease, except it comes from sugar, not alcohol. Beer and soda have a lot in common, according to the liver.
Is this really a concern? Yes! Fatty liver is epidemic, especially among soda drinkers. This has increased the need for liver transplants 10X between 2002 and 2012 – an alarming warning.
MORE TIPS:
- Read food labels for ADDED sugar content. It is given in grams.
- 1 tsp = 4 grams of sugar (honey, maple syrup, molasses, & fruit juice are all sugar!)
- Avoid sugar sweetened sodas and all fruit juice – including orange juice.
- Whole, raw fruit doesn’t count as added sugar, but can still impact blood sugar and insulin response. Do not blend fruit into a smoothie!
- Don’t use artificial sweeteners, diet soda, or agave. These complicate our cravings, gut health, and still contribute to weight gain....which affects our liver.
REFERENCES:
American College of Gastroenterology https://gi.org/topics/liver-transplantation/
Assy et al. “Soft drink consumption linked with fatty liver in the absence of traditional risk factors.” Can J Gastroenterol Vol 22 No 10 October 2008 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2661299/
Baum JI, Gray M, Binns A; “Breakfasts Higher in Protein Increase Postprandial Energy Expenditure, Increase Fat Oxidation, and Reduce Hunger in Overweight Children from 8 to 12 Years of Age.” The Journal of Nutrition, 2015:145(10): 2229–2235. https://doi.org/10.3945/jn.115.214551
Doycheva, Iliana, et al. “Nonalcoholic Steatohepatitis is the Most Rapidly Increasing Indication for Liver Transplantation in Young Adults in the United States, Journal of Clinical Gastroenterology: April 2018 - Volume 52 - Issue 4 - p 339-346. doi: 10.1097/MCG.0000000000000925 https://journals.lww.com/jcge/Citation/2018/04000/Nonalcoholic_Steatohepatitis_is_the_Most_Rapidly.12.aspx
Hoertel HA, Will MJ, Leidy HJ. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls. Nutrition Journal. 2014;13:80. doi:10.1186/1475-2891-13-80.
Holick, Michael F. “Vitamin D status: measurement, interpretation and clinical application.” Annals of Epidemiology 19.2 (2009): 73–78. PMC. Web. 23 Nov. 2016.
Hursel R, van der Zee L, Westerterp-Plantenga MS. Effects of a breakfast yoghurt, with additional total whey protein or caseinomacropeptide-depleted α-lactalbumin-enriched whey protein, on diet-induced thermogenesis and appetite suppression. British Journal of Nutrition. 2010;103(5):775-780. doi:10.1017/S0007114509992352.
Johnson RK, Appel LJ, Brands M, Howard BV, Lefevre M, Lustig RH, et al. “Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association.” Circulation. 120, no. 11 (209):1011-20.
Lawson, BJ “Have a Coke and a Liver Transplant.” Nov 2, 2017. https://journey2health.com/articles/have-a-coke-and-a-liver-transplant-REoCBr
Leidy H, Racki E. The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in “breakfast-skipping” adolescents. International journal of obesity (2005). 2010;34(7):1125-1133. doi:10.1038/ijo.2010.3.
Linus Pauling Institute: Micronutrient Information Center, Oregon State University. Vitamin D. http://lpi.oregonstate.edu/mic/vitamins/vitamin-D
Maki KC, Phillips-Eakley AK, Smith KN. The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in Nutrition. 2016;7(3):613S-621S. doi:10.3945/an.115.010314.
Mamerow MM, Mettler JA, English KL, et al. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. The Journal of Nutrition. 2014;144(6):876-880. doi:10.3945/jn.113.185280.
Neumann BL, Dunn A, Johnson D, Adams JD, Baum JI. Breakfast Macronutrient Composition Influences Thermic Effect of Feeding and Fat Oxidation in Young Women Who Habitually Skip Breakfast. Nutrients. 2016;8(8):490. doi:10.3390/nu8080490.
Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism. 2014;11:53. doi:10.1186/1743-7075-11-53.
Qian F, Korat AA, Malik V, Hu FB. Metabolic Effects of Monounsaturated Fatty Acid–Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid–Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Diabetes Care. 2016;39(8):1448-1457. doi:10.2337/dc16-0513.
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15:10. doi:10.1186/s12970-018-0215-1.
Schwingshackl L, Lampousi A-M, Portillo MP, Romaguera D, Hoffmann G, Boeing H. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials. Nutrition & Diabetes. 2017;7(4):e262-. doi:10.1038/nutd.2017.12.
Vitamin D: https://www.webmd.com/food-recipes/features/vitamin-d-vital-role-in-your-health#1
Volk BM, Kunces LJ, Freidenreich DJ, Kupchak BR, Saenz C, et al. (2014) Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome. PLoS ONE 9(11): e113605. doi:10.1371/journal.pone. 0113605
Word of Wisdom: https://www.churchofjesuschrist.org/study/scriptures/dc-testament/dc/89?lang=eng; https://www.churchofjesuschrist.org/study/manual/gospel-topics/word-of-wisdom?lang=eng
