Introducing... STRONG WITH SARAH!

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Drum roll please… I have a HUGE announcement that I’m beyond excited to share!  

Over the past year my online weight loss coaching business, Sarah Pelc Coaching, has helped dozens of women take charge of their lives and lose weight for good, while still ENJOYING and LIVING life!  

It’s time for a change though.  While my passion is STILL helping women to lose weight while leading a life they love WITHOUT fad diets, it’s time to re-brand and change the name and face of my business.  You are probably asking why??  

Well first off, my name isn’t Sarah Pelc anymore.  I got married in April and officially changed my name to Sarah Pelc Graca.  Second, I wanted to create a name and brand that reflects my philosophies behind how I help women lose weight.  Next, under the new brand, I am planning on offering new types of amazing programming to help even more women lose weight, and have a better relationship with food and exercise while creating life-lasting changes.  Lastly, I’ve learned over the past year that my clients get the best results when they have the collaborative support of the community of women in my Facebook group.  It’s not just about me and the client, but more about how my clients learn from each other, sometimes without even knowing it!  It could be as simple as someone sharing a recipe or fitness tip, but I believe in building a community of women who lift each other up together.

WIthout further ado, I’m happy to introduce the new face of my business--STRONG WITH SARAH.  Strong with Sarah believes in helping her clients to lose weight and feel amazing.  Check out what Strong with Sarah stands for:

  • Strong with Sarah believes in creating strong solutions that help clients understand and move past the roadblocks that prevented them from losing weight in the first place.  Typical “diets” treat the symptoms of overeating and unhealthy eating habits; whereas SWS creates strong solutions to help new, healthy habits last forever.

  • Strong with Sarah focuses on improving your relationship with food and fitness, so that it becomes second nature in your lifestyle (with the results to prove it), as opposed to feeling like a strict diet or extreme nutrition/fitness program.  GONE are the days of “good” and “bad” foods.

  • Strong with Sarah approaches weight loss from the inside out.  The FIRST strong habits we create focus on your brain--where we tackle the psychology behind WHY you eat the way you do.  We’ll work together to improve your relationship to food and fitness, so that you can understand what has stopped you from losing weight in the past.  As we move through the program, the strong habits we create will focus on specific foods to help you lose weight.  

  • Strong with Sarah believes that it’s never about being perfect, but always about making progress towards your habit everyday.

  • Strong with Sarah believes that some exercise is crucial to losing weight, BUT that doesn’t mean you need to spend hours a day sweating in the gym or running on the treadmill.  We believe that it’s about finding a balance of exercise that fits into your life and more importantly, one that you enjoy!

  • Strong with Sarah knows that the journey to successful weight loss and a healthier life is pretty miserable on your own.  As a coach, I believe in providing you with the support, accountability, and motivation to help you succeed in creating strong nutrition and exercise habits.

  • Strong with Sarah believes in helping you gain the confidence to know the nutritional and fitness habits we create are long lasting.  GONE are the days of crash diets and starving yourself.  GONE are the days of “good” foods and “bad’ foods.  Through holidays, family vacations, or anything other curveball life throws at you, you’ll have solid nutrition and exercise habits that are unwavering, so that you can continue to look and feel the way you want.

  • Strong with Sarah understand that ALL women are busy.  Between careers and kids, happy hours and vacations, women don’t have the TIME or the ENERGY to spend following strict diets or 3 hour gym sessions.  Strong with Sarah sends daily nutrition and exercise habits directly to your email, so that you can easily access BOTH of the key ingredients that lead to major results, when it’s most convenient for YOU throughout the day.

  • Ultimately, Strong with Sarah believes in creating a happier, healthier, more confident, more energetic, and more fit YOU.

Want to learn more about Strong with Sarah and how I work with my clients?  Take a few minutes to look around my website!

To celebrate the re-brand, I plan on doing AWESOME giveaways throughout the month!!  Be sure to join my free Facebook group for women and to follow me on instagram for your chance to win amazing prizes!

 

4 Tips to Help with Mindless Eating!

Have you ever suffered from mindless eating before???

You know what I’m talking about… The late night eating when your bored… Running to the freezer to grab your friends Ben and Jerry when you’re stressed… Feeling sad and downing an entire bag of Dorito’s…  I know that I've struggled with it in the past!

In fact, MOST women have struggled with mindless eating at certain points in our lives.

However, just because you feel sad, stressed, or bored, DOESN’T mean the only way to process these normal emotions are to eat mindlessly.  Check out the ways that you can prevent mindless eating before it even starts! 

1.   Plan your meals AHEAD of time

How many times have you planned to cook dinner after work, only to come home feeling absolutely exhausted… The ONLY thing you have enough energy for is ordering a pizza to be delivered.  Believe me, this has definitely happened to me before!

One of the best ways that you can avoid this situation is by planning your meals AND grocery shopping ahead of time.  Try to use the perfect meal planner to create simple, balanced meals that are easy to make.  Just because you’re cooking DOESN’T mean you need to spend 3 hours cooking gourmet meals.  You’d be surprised how many healthy meals you can make in less than 20-30 minutes!

2.   Don’t keep tempting foods in the house!

One of my favorite quotes comes from one of the founders of Precision Nutrition, Dr. John Berardi.  Check it out here:

“If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”

In other words, if you don’t keep tempting foods in your house, you’re MUCH less likely to consume them.  Try to stock up on healthy snack options at the grocery store, including fruits, veggies, yogurt, and nuts!

Let’s say that every time you’re stressed (which is basically all the time, because who isn’t stressed these days?!), you tend to run to the kitchen and tend to polish off an entire pack of Oreos.  If you don’t buy Oreos at the store, it’ll become MUCH more difficult to eat them when stressed.  You’d actually have to leave home to go get them, which seems like too much work.

3.   Stock up on zero or low-calorie drinks or fruit to add to your water

We all know that water is the best choice of drinks to nourish our bodies.   But for most of us, drinking plain water all day everyday can get pretty boring.

Instead of running to sugary sodas or juices when you need to shake up your drink choice, try adding low/zero calorie options, like crystal light, to your water!  For every glass of flavored water you drink, I recommend trying to drink TWO glasses of regular water.

If you’re looking for a more natural way to add flavor to your water, simply cut up fresh fruit or vegetables and pop them into your glass!  You can try lemons, oranges, limes, strawberries, pineapple, or even cucumbers!

4.   Buy treats that are single-serving sized

If you’ve been following me for a little while now, you know that I’m a huge believer in ALWAYS enjoying your favorite treats in moderation and on occasion.

If you find yourself mindless eating large amounts of your favorite treats every single night, simply try to buy the smallest serving (single-serving) size possible at the grocery store.

Let’s pretend that you chow down on an entire bag of potato chips when you’re feeling down in the dumps.  Instead of buying the normal sized bag of chips at the store, try buying ONE bag of the single-serving size.  Once you mindlessly eat that first bag, there won’t be any more chips to eat, so you’re much less likely to over-eat them.  Plus, you’ll be able to ENJOY them (which is the whole point) in moderation and in control!

Parmesan Corn & Zucchini Recipe!

Check out the recipe for this EASY side dish!  It's a great way to add veggies to your meals that don't taste boring and bland.  

Parmesan Corn and Zucchini

INGREDIENTS:

• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 4 zucchinis, diced
• 1 cup corn kernels, frozen, canned or roasted (drained)
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• Kosher salt and freshly ground black pepper, to taste
• Juice of 1 lime
• 2 tablespoons chopped fresh cilantro leaves
• 2 tablespoons grated Parmesan, or more, to taste

DIRECTIONS:

1. Heat olive oil in a large skillet over medium high heat. Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute.
2. Add zucchini, corn, basil, oregano and thyme. Cook, stirring occasionally, until zucchini is tender and cooked through, about 3-4 minutes; season with salt and pepper, to taste. Stir in lime juice and cilantro.
3. Serve immediately, sprinkled with Parmesan.

ENJOY!

Are you stuck in your comfort zone?!

How do you push yourself to reach those weight loss or exercise goals WITHOUT losing steam?

Getting stuck in a work out right can you leave you feeling frustrated, and more importantly, can leave you in a weight loss plateau.

Everyone hits the work out while at some point, which is extremely disappointing. You feel like you're pushing yourself hard in the gym, but you step on the scale and don't see any results or feel any different. It could be due to the fact that you're sticking with the same exercise routine over and over again. In reality, you should be challenging your body and continuing to take your workouts to the next level. If you're chilling in your comfort zone, which I have totally done before, change is never going to happen. Check out these ways to snap out of your comfort zone and to rev up your workouts:

1. Remember that it's mind over matter

Current research suggests that our brain is the first organ to fatigue. What does this mean??? Usually when we get tired, our brain thinks that we should give up before our body is actually ready to give up. If you start to approach your workouts with the idea that you're going to suffer a bit, your brain will start to train itself to know that your body and mind can exercise longer than your brain thinks. You know you have a physical capability to complete the work out, you just need to turn on the mental switch to make it happen.

2. Mix up your exercise routines

If you consistently do the elliptical three times a week, and have been doing that for the last couple months or years, it's time to shake up your routine! Trying an indoor cycling class instead, or grab some weights and try a weight workout. Current research suggests that our bodies adapt every 4 to 6 weeks, so you should be alternating your workouts every 4 to 6 weeks to prevent exercise burnout and the dreaded weight plateau.

3. Find musical motivation

Before you work out, put together a playlist of songs that push you harder. Getting lost in music you love is a great distraction for when you feel like giving up. You know the songs that you like to jam out to when they come on the radio in the car by yourself? Those are perfect for a workout playlist

4. Own it and run with it!

Always remember that moving outside of your comfort zone adds a little bit of stress and anxiety to life but it's actually a good thing! When we commit to doing something you're not comfortable with, and then we succeed, we prove to ourselves that new challenges are possible to achieve!

If you're looking for support, motivation, and guidance in your workouts, so that you can lose weight, gain energy, and live life fully with confidence and clarity, check out my Platinum Weight Loss Program here!  I will personally work with you one-on-one to create strong nutrition and exercise habits, so that you can ditch dieting FOR GOOD and enjoy living a happy, healthy, life while losing weight!

What is the BEST diet?!

Weight Watchers… Jenny Craig… Paleo… 21 Day Fix… Low-carb… Whole 30… Which is the BEST diet to permanently lose weight and become healthy?

THIS is the number one question that most women come to me with.


First, let's tackle what makes a diet the "best" one.  You KNOW you've found the perfect diet if you:

  • Lose body fat that (in some cases) has been tough to lose in the past

  • Makes you feel physically strong and mentally sharp

  • Helps you enter a room feeling confident, and even helps you rock that bikini or little black dress

  • Helps you ENJOY getting your photo taken

  • Gives you back some energy so you can run around with your kids, or book a bucket list trip without getting worried how you'll look in your swimsuit, or climb a flight of stairs without getting winded

Here's the thing though--the perfect diet DOESN'T exist for everyone.  But the way you want to look and feel?  That's totally possible.  The truth is, any of these diets (Paleo, Weight Watchers, etc.) can work, but they are hard to stick with long-term.  For example, what happens when you go on family vacation?  Or, how do you stick to your strict diet when a work lunch only provides pizza?  

When I work with amazing women, my goal ISN'T to get you to follow a diet at all, but to create healthy habits that give you the results you want (minus the super-strict rule following). 
 
If you're hoping to lose the weight (and body fat) you haven't been able to shed for years, build physical strength, gain confidence, and ultimately feel like the healthiest, strongest, fittest version of yourself, I invite you to check out one of my signature health and fitness programs!  Click here to learn more.

For less than the cost of a Venti Starbucks drink a day, I make nutrition and exercise simple to add to your daily life, so you get the results you want WHILE living the life you have.  Most importantly, unlike a fad diet, you won't feel deprived AND the you build the skills to keep the weight off long-term!

4 Ways to Make Healthy Choices at Summer BBQ's!

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    I think it’s safe to say that summer has officially ARRIVED!  With the 4th of July happening last week, it was officially the kickoff of summer barbecue season!  So often, it’s easy to overeat and indulge at these barbecues.  Although I DO believe in eating and drinking your favorites occasionally at these gatherings, check out the ways you can stay in check with your health and fitness goals WHILE enjoying summer barbecues!     1.    Choose a small plate when you eat   It may sound silly, but choosing a small plate at barbecues can help control your portion sizes.  It’s easy—there’s less room to pile up the pasta salads, fried chicken, burgers, and cookies on a smaller-sized plate.    2.    Watch your condiments   A single serving of ketchup contains 15 calories, while a single serving of barbecue sauce contains about 20 calories.  However, BOTH condiments contain a decent amount of sugar too.  While these numbers aren’t too alarming by themselves, it’s EASY for the serving sizes to quickly add up at barbecues.    I’m going to be honest here—I LOVE ketchup, and I tend to use way too much of it!  That doesn’t need to be the case though.  If you’re looking for a way to spice up chicken or burgers without adding too much sugar or calories, try topping them with salsa!     3.    Bring something healthy to the gathering!   If you’re worried about blowing all of the progress you’ve been making towards your goals, bring a healthy option to the gathering!  You can’t go wrong with a veggie tray or fruit skewers!  You’ll feel more comfortable and at ease KNOWING that there will be healthy options to eat with your loved ones.    4.    Choose your booze wisely   I know there’s nothing better than throwing back a few tropical drinks or beers with friends at a barbecue.  And I DON’T want you to stop doing that!  As Theodore Roosevelt said, “Do what you can, with what you have, where you are.”  If you’re going to drink at a barbecue, I recommend having a plan before you go!  For example, set a limit to the number of drinks you can enjoy each hour or two.  Or, plan on drinking 1-2 glasses of water in between each alcoholic beverage you enjoy.   Again, I WANT you to eat, drink, and enjoy being with friends this summer.  With that being said, keep the above options in mind when you attend a BBQ this summer so you can stay on track with your health and fitness goals!

I think it’s safe to say that summer has officially ARRIVED!  With the 4th of July happening last week, it was officially the kickoff of summer barbecue season!  So often, it’s easy to overeat and indulge at these barbecues.  Although I DO believe in eating and drinking your favorites occasionally at these gatherings, check out the ways you can stay in check with your health and fitness goals WHILE enjoying summer barbecues! 

1.   Choose a small plate when you eat

It may sound silly, but choosing a small plate at barbecues can help control your portion sizes.  It’s easy—there’s less room to pile up the pasta salads, fried chicken, burgers, and cookies on a smaller-sized plate.

2.   Watch your condiments

A single serving of ketchup contains 15 calories, while a single serving of barbecue sauce contains about 20 calories.  However, BOTH condiments contain a decent amount of sugar too.  While these numbers aren’t too alarming by themselves, it’s EASY for the serving sizes to quickly add up at barbecues.  

I’m going to be honest here—I LOVE ketchup, and I tend to use way too much of it!  That doesn’t need to be the case though.  If you’re looking for a way to spice up chicken or burgers without adding too much sugar or calories, try topping them with salsa! 

3.   Bring something healthy to the gathering!

If you’re worried about blowing all of the progress you’ve been making towards your goals, bring a healthy option to the gathering!  You can’t go wrong with a veggie tray or fruit skewers!  You’ll feel more comfortable and at ease KNOWING that there will be healthy options to eat with your loved ones.

4.   Choose your booze wisely

I know there’s nothing better than throwing back a few tropical drinks or beers with friends at a barbecue.  And I DON’T want you to stop doing that!  As Theodore Roosevelt said, “Do what you can, with what you have, where you are.”

If you’re going to drink at a barbecue, I recommend having a plan before you go!  For example, set a limit to the number of drinks you can enjoy each hour or two.  Or, plan on drinking 1-2 glasses of water in between each alcoholic beverage you enjoy. 

Again, I WANT you to eat, drink, and enjoy being with friends this summer.  With that being said, keep the above options in mind when you attend a BBQ this summer so you can stay on track with your health and fitness goals!

Check out this healthy, easy-to-make Breakfast Quiche!

Looking for a breakfast recipe that is packed with protein, healthy fats, and veggies?  Look no further!  This crustless Veggie Quiche is easy to whip up on a Sunday morning, and then you can re-heat the leftovers for a quick but filling breakfast during the week!  

Crustless Veggie Quiche

Ingredients:

• 6 Eggs
• 1 red pepper, finely chopped
• 6 broccoli florets—chopped
• 1 small zucchini, chopped
• 5 ounces Swiss cheese
• 1 teaspoon oil
• salt and pepper to taste

Directions:

· Sautee veggies in oil until tender.
· Remove veggies and allow to cool.
· Beat eggs in bowl, add salt and pepper add cool veggies to eggs and mix well.
· Spray glass pie plate with cooking spray.
· Pour half of the egg mixture in pie plate.
· Add the cheese slices.
· Top with remaining egg mixture.
· Bake at 350 degrees for 15-17 minutes.

Enjoy!  

PS-- If you're looking for more support around creating healthy meals and exercise routines that easily fit into your life, so that you can lose weight without the stress of a crazy diet, click here to learn more about my weight loss coaching programs!

5 Reasons to NEVER give up carbs!

Chances are, you or someone you know has completely given up carbs at one point in their life and as a result, lost weight.  Here's my question though--did they actually keep the weight off long-term?!  Probably not.  More importantly, how did cutting out carbs affect their health?!

There's no doubt in my mind that eliminating the "bad" carbs can improve your health, but our bodies NEED the right amount of "good" carbs to properly function.

Many diets claim that the key to weight loss is completely cutting out all carbohydrates. This is simply not true. While cutting out simple (also known as bad) carbs, including white pasta, white bread, white potatoes, and products containing refined sugar, can be beneficial to your health, our bodies need complex carbohydrates on a daily basis to function at their best! 

The simple carbs I mentioned above tend to digest quickly and can cause a spike in your blood sugar levels. When this happens, your body stores more glucose (the simplest form of carbs that is formed during digestion) as fat. Complex carbohydrates, which include whole wheat bread and pasta, sweet potatoes, brown rice, and beans, digest at a much lower rate than simple carbs. Therefore, your body can store the glucose from complex carbs as glucose. Why is it important to store glucose in your body? Glucose is your body's perfect and preferred form of energy, so it keeps you moving all day and all night long!

Aside from providing you with energy, check out the other side effects of cutting carbs out of your diet:

1. Your breath may become very stinky!

When your body lacks glucose, it starts to produce ketone molecules for energy. Keytone molecules are produced by fatty acids, instead of carbs. Current studies suggest that people with higher levels of ketones throughout their bloodstream have higher incidences of smelly breath. Don't ruin a first kiss or job interview from being the culprit of stinky breath!

2. You'll feel grumpy and irritable

As I mentioned above, your body NEEDS complex carbs to properly function! Not only does a lack of carbohydrates affect your physical health, but it also affects your mental health. By depriving yourself of an entire food group that your body needs to survive, you'll find that you'll be grumpier and more irritable. In addition, because carbs provide energy to our brains, you'll have a harder time focusing and being productive.

3. Pooping may become a difficult thing to do!

Nobody likes to talk about it, but the fact is that everybody poops. You see, complex carbs are rich in fiber. Fiber helps keep your bowels on a regular schedule. When you completely cut carbs out of your diet, it's almost impossible to eat the proper amount of fiber your body needs to keep you regular. Nobody likes to feel constipated!

4. You'll feel exhausted

As I mentioned earlier, carbs and glucose are your body's favorite form of energy. The energy that comes from keyones doesn't even compare to the amount of energy your body receives from glucose. If you give up carbs, you'll probably feel that afternoon slump every day, no matter how much coffee you drink. I will also be difficult for you to complete a work out, because your muscles will have no stored energy in them.

5. You'll experience mysterious side effects that resemble the flu

During the first few weeks without carbs, it's common for people to experience flu-like symptoms. This is called "induction flu," and I'm talking about all of the symptoms we love to hate: headache, nausea, brain fog, lethargy, and irritability. Do yourself a favor and avoid the induction flu by continuing to eat smart, complex carbs!

As you can see, completely depriving yourself of all carbs leads to emotional, physical, and mental health problems. Remember to stick to the complex carbs over the simple, refined carbs. That way, you'll set yourself up to be a fuel-burning lean machine, instead of a tired, cranky, low-performing athlete.

4 Reasons You Should Start Exercising NOW!

With Memorial Day kicking off the summer season, it comes as no surprise that summer is the one of the busiest seasons of them all!  Between work obligations, family life, and social functions, it's hard for many of us to find time to exercise.  Aside from looking great on the beach this summer (because let's be honest, we all want too), check out these reasons why you should begin exercising today:

1. Exercise boosts energy AND happiness

It's science. Today's research suggests that exercise releases feel – good endorphins into our bloodstream. In fact, a study at Penn State University suggests that people who exercise, regardless of the intensity, had more pleasant feelings than those who did not work out. This study also noted that participants were happier on days that included physical activity, as opposed to days they did not exercise.

2. Exercise can help you sleep better.

If you're prone to tossing and turning at night, exercise actually helps to strengthen your body's circadian rhythms and can help you to fall (and stay) asleep!

However, the results are not immediate. Research suggests that it can take up to four months for exercise to help study your circadian rhythm's, so start hitting the gym now to get a better quality sleep over the next few months.

3. Exercise helps to reduce stress in a positive way

As I mentioned earlier, it comes as no surprise that we all lead busy, complicated lives. There are tons of ways to deal with stress, many of which can negatively impact your health and fitness goals.  Eating a pint of Ben & Jerry's may seem like the best way to deal with a stressful situation, but I promise you that you'll end up feeling worse about yourself afterwards.  You know that exercise can make you happier, but it can also help to reduce stress by stopping the release of stress hormones that flow throughout your body.

4. Exercise helps improve your confidence and willpower

Sure, it's great to see the physical results of exercise. I'm talking tone arms and abs, a tiny waist, and chiseled legs. For me, the mental results that my clients gain are much more important than the physical ones!!  By slowly increasing how much weight you can lift or how far you can run, you'll gain confidence that will bleed into other parts of your life.  It's simple--crushing your workouts and FEELING the gains helps you to feel good in all areas of your life!

In addition, exercise improves your mental strength. Let me be real with you, there are definitely days when I wake up and do NOT want to work out.  However, once I complete the work out, I feel energized and never regret putting in the work!  Plus, I know that I can push myself into that zone that's a little bit uncomfortable. Sure, it can be scary to lift heavier weights than you're used to, or running a further distance than you ever have before, but that's where the real magic happens!

A 30-minute workout is 2% of your day. That's all you need to gain the benefits listed above, and to start seeing great results. Instead of finding excuses and reasons that you can't exercise today, take action find a type of exercise you love.  Get up and get moving!  Make a commitment to your health today, and look and feel better tomorrow!

Does eating "everything in moderation" really help you reach your health and fitness goals?

Does eating "everything in moderation" really help you reach your health and fitness goals?

Last week, I returned from spending 16 days in Hawaii for my honeymoon. It was simply amazing! It felt like I was living in paradise. Not only did my husband and I enjoy cultural activities including scuba diving, snorkeling, and sailboat tours, but we also enjoyed amazing foods and drinks. We went into the trip with the mindset that we could eat and drink anything we wanted, in moderation of course.  After all, it was our honeymoon! 

Today, it's common to hear that you can enjoy ANYTHING and EVERYTHING you want in moderation and still remain healthy or lose weight. Is this really true? While I wish this were the whole truth, unfortunately it's not. Technically, if you lived by this rule, you could eat a cinnamon roll for breakfast, one piece of pizza for lunch, and a small serving of chicken fingers and fries for dinner, while still losing weight. Each serving size listed above is small, but there is barely any nutritional value to any of the meals.

Instead of teaching my clients that they can eat anything and everything they want in moderation, I work with them to find their "special foods."

Special foods are the ones that you LOVE.  I'm talking about the ones that you almost always have a craving for.  Can you think of yours?  I found a new one of my special foods in Hawaii.  It was a flavor of gelato called sandy beach, and it was heavenly!  It had a smooth peanut butter flavor with pieces of graham crackers and sea salt mixed in.  My husband and I enjoyed sandy beach a few times throughout our vacation, and each time it was more amazing than we remembered!

If you've been following me for a little while, you know that I do NOT believe in cutting out your favorite foods!  By eliminating entire food groups or your favorite foods, you are simply setting yourself up for failure.  Life is too short to NOT enjoy your special foods!  However, they still need to be enjoyed in moderation and on occasion. Check out these tips to help you enjoy your treats in moderation:

1. Be sure your special foods are ones you LOVE!

On one of the first days we were in Hawaii, we took surf lessons in the early afternoon. After we finished, we were exhausted, tired, and hot. We found a shaved ice stand, and since it's famous in Hawaii, we had to give it a try. We decided to share one, and boy am I glad we did! I quickly learned after my first bite that shaved ice is NOT one of my special foods. The mixture of ice with flavored juice just doesn't do it for me. And that's okay!

Be sure that your special food is a treat for you, and that you truly ENJOY eating it! Be sure it's worth eating for YOU. If you get into the habit of eating special foods that you don't love, you'll start to lose track of the meaning of moderation.

2. Pay attention to your hunger cues, and know when to stop!

Especially when it's a guilty pleasure, it's extremely easy to over-eat our favorite foods! Before you even take the first date, check in with your hunger levels. Are you already feeling full or stuff? If so, it's better to hold off on your special treat until another time. If you don't feel full yet, you can definitely enjoy your special food, but remember to enjoy it slowly and to always pay attention to how you're feeling. As soon as you feel about 80% full, it's a good idea to stop.

3. Stick to the smallest size possible.

Every time my husband and I got sandy beach on vacation, we made sure to get the smallest size they offered. This is important for a few reasons. First, and most obvious, it will prevent you from over-eating. Second, research suggests that the more sugar and junk food you eat, the more you crave it. Fight those cravings by sticking to the smallest serving of only your absolute favorite guilty pleasure's!

Remember, you're only setting yourself up for failure by never allowing yourself to enjoy your favorite foods and drinks!  Sweet treats are meant to be enjoyed!  Just be mindful about how often and how much you choose to eat.  If you eat whole, nutrient-dense food the majority of time, you can definitely lose weight or stay healthy by occasionally enjoying a small portion of your special foods!

No Pain, No Gain?!?!

You know the feeling... you finished a crazy tough work out and you can barely get out of bed the next day. Should you wait until the soreness is completely gone before you exercise again? Is it OK to work out while you're still work? Did you exert yourself too much, and that's why you're sore?

Let's put these four common myths about muscle soreness to rest, once and for all!

Myth 1: "Unless you're sore the next day, you didn't have a good workout."

Often times, women come to me believing that soreness is a badge of honor, and they didn't get a good work out unless they feel pain the next day. Unfortunately, that's not the truth.

There are many factors that influence muscle soreness. Sure, the intensity of your workout is one. But, did you take into account the idea that your body may be dehydrated? Or, maybe you didn't sleep well the night before your work out, so your muscles and body are exhausted?

Remember, soreness is NOT a gauge for how effective your workout was, nor is it a gauge for your overall fitness level.

Myth 2: "Is it safe to exercise if I'm sore after working out?"

Honestly, it depends on the type of soreness that you're feeling. If a hard-core workout pushes your muscles beyond their usual comfort zone and you feel tired and achy the next day, this is called delayed onset muscle soreness (DOMS). DOMS happens when you experience tiny tears in your muscles as they rose to the challenge you gave them during your workout. The repair process is crucial because that's how you become stronger.

DOMS usually happens within 24 hours of your workout, and disappears within a few days. During that time, I recommend a light workout such as a walk, a bike ride, swimming, or yoga. Sometimes putting your sore muscles back into the game can actually help them feel better because it enhances blood flow to the area, which helps in the repair process. When you're experiencing DOMS, don't forget to stretch at the end of your workouts!

However, if you're experiencing excruciating pain, or if you notice a muscle is sore to touch and you have a limited range of motion, you would be better off taking at least a day or two without exercise to rest and recover. If this is the case, gently stretch, apply a heating pad, or use a foam roller to gently massage the sore muscles. If this deep muscle pain is not better within a few days, consult your doctor.

Myth 3: The muscle damage that happens when you're sore is a bad thing.

As I mentioned above, the trauma that happens to your muscle fibers appears to cause soreness. The only way that your muscles can become stronger is by repairing themselves. Muscle trauma is actually needed to stimulate protein production, muscular strength, and muscular growth!

Myth 4: The more fit you are, the less your muscles will become sore.

Yes, it's true that you will start to feel less sore as your body adapts to your workouts. However, this is the exact reason that you should regularly change up your exercise routine! In order to hit your goals, (usually weight loss or gaining lean muscle), you have to constantly shock your body every 4 to 6 weeks with a new type of exercise. Every time you start a new form of exercise, it's common to get sore, no matter how fit you are.

In addition, there is also a genetic component to how sensitive our bodies are to pain and soreness. Everyone has a different pain threshold. And while you can't take control of your genes, it's good to know whether you have a high or low pain tolerance. This can help you understand how your body may respond to changes in your exercise routine.

Do you have any other questions about muscles?  Or how and why they become sore?  Drop them in the comments below and I'll answer them for you!

Check out these common EXERCISE MYTHS!

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With Google being one of the most commonly visited websites on the Internet, it comes as no surprise that there are millions of exercise myths and questions asked on the Internet. If you Google the best exercises to lose weight or gain lean muscle, you literally get thousands of contradicting results. Let's tackle the biggest fitness questions that I am often asked about by women.

1. How do you know what the right exercise is for YOU?

This is probably one of the most important questions I get asked. There's not really a single right answer--it depends on a couple of factors.

First, take a peek at your health and fitness goals. If you want to run a marathon, the best form of exercise is going to be running mixed with cross-training. If you're hoping to climb Machu Picchu, you want to incorporate a mix of cardio with leg strengthening exercises. However, if you're just looking to become healthier, lose weight, or gain lean muscle, find a type of exercise that challenges you but that you ENJOY! The more you enjoy your work out, the more likely you are to stay motivated when it gets tough. As long as you are safely pushing yourself outside of your comfort zone while exercising, the type of exercise truly doesn't matter.

With that being said, I will say that our bodies tend to adapt to what we do every 4 to 6 weeks. I recommend switching up your workouts every 4 to 6 weeks so that you are constantly shocking your body's metabolism.

Ultimately, ask yourself are my favorite question--"how is that working for you?" If you find that you're slaving away in the gym and following healthy nutrition guidelines but STILL not seeing results, shake things up and try a new type of exercise.

2. How often should I be exercising?

Like I mentioned above, your frequency of exercise should be in alignment with your health and fitness goals.

If you're planning to run a marathon, you'll definitely need to be running more than 1 to 2 times a week in the months leading up to the race.

If you're hoping to maintain your health and current weight, the CDC and prevention currently recommends 150 minutes (or about 30 minutes, five days a week) of moderate to vigorous physical activity every week.

If you're hoping to lose weight, you need to up your daily workouts to about 60 minutes a day.

However, it's also about listening to your body. If you're extremely fatigued and sore from the previous day's work out, allow yourself a day to recover. Just try not to use recovery as an excuse too often!

3. Should I complete cardio or weight training first?

To be honest, it depends on your goals. Are you starting to see a pattern? 😜 if your primary goal is to increase your aerobic endurance or lose weight, I recommend you perform cardio first. If your main goal is to increase your muscular strength and power, I recommend starting your work out with strength training.

Basically, you should perform the most important type of exercise earlier in the work out when you're not fatigued. If you're hoping to lose weight and gain lean muscle (let's be honest-- most of us are trying to do both because we don't want saggy skin,) alternate every day. Start your workout with cardio one day and then strength training the next day.

4. Is it dangerous if my muscles start to shake during a workout?

Shaking muscles are not dangerous!! As long as you are safely executing the exercise, muscle twitches usually indicate intense work that is challenging and strengthening your neuromuscular system. If your muscles start to shake, it's a sign that they are neurologically weak. As you continue to strength train over time, you will increase your neural muscular endurance and notice less shaking (until you grab the heavier weights.)

Just as a reminder though, you never want to push yourself so hard that you find yourself shaking on the first rep. If this is the case, drop down to a lighter weight.

5 Ways to Add Exercise into YOUR life!

Although creating healthy nutrition habits is the real meat and potatoes behind reaching your health and weight loss goals, exercise can and should be considered the appetizer! Not only does exercise rev your metabolism and make your body healthy and stronger, it also helps to relieve stress! However, there is no one-size-fits-all approach to exercise. I truly believe that all people can enjoy exercise as long as you find the right type that works for you, your body, and your lifestyle. If you found an exercise routine that works for you, that's awesome! If you haven't found one, keep trying new things until you find something that you love. Check out the different types of ways you can exercise that fit into almost any lifestyle:

1. Work out at home

You don't need to belong to a gym or have access to tons of equipment to get a good workout! Exercising at home can be a great option for those who are on a time crunch or who don't feel comfortable working out in front of others at the gym! In addition, many at home workouts are available on-demand or on DVD for purchase. Try this quick at home work out today or tomorrow:

2. Exercise at the gym

Belonging to a gym to exercise can have great benefits! First off, Jim's usually have tons of equipment. If you're the type of person who gets quickly bored with the same work out, you may find that exercising at the gym is a way to keep your work out new and fresh every day. It can also be a great place to meet friends with similar interests. Always see the same person lifting barbells next to you? Introduce yourself and ask if you could become accountability partners to help each other stay motivated towards working out!

3. Join a group fitness class

Participating in a group exercise class is a great option for those looking for extra guidance and motivation in their workouts. The instructor tells you exactly what to do and motivate you along the way, so the only thing you have to do is put in the work to get good results! there are tons of options for group fitness classes out there. You can choose from Zumba, yoga, growing, Pilates, strength training, Boot Camp, and many more!  If you're ever in Chicago, come take a class with me at GO Cycle Studio

4. Be active outside

If you're lucky enough to live in a place that has nice weather all year, you can always choose to exercise outside! If you're like me though, and live in a climate where winters can be brutal, try to enjoy the spring and summer weather that is about to come! Take a run or a jog, gather a group of friends for a casual game of kickball, or simply try this bodyweight workout outdoors: 

50 jumping jacks, 40 bodyweight lunges, 30 count plate cold, 20 crunches, and 10 tricep dips!

If you're looking for free at-home workouts, be sure to join my free Facebook group!  I share a new workout every Friday!

Should I try a fad diet to lose weight?!

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As a society, we are bombarded with "fad diets." I almost guarantee you that you can't get through your favorite TV show without seeing a commercial for a new fad diet. Fad diets claim that you can get amazing results with minimal effort. However, the negative side effects of fad diets almost always outweigh the quick and easy results! Although the promise of quick results can sound tempting, check out the ways that fad diets can negatively impact your health:

1. The results aren't lasting (and they're not meant to be!!)

It's simple-- temporary measures used to lose weight produce temporary results. In order to achieve weight loss that lasts, you must create a lifestyle change that includes physical activity a balanced diet. Let's be honest--fad diet companies are in the business of making money. They don't WANT your results to be long-lasting because they WANT you to come back to their program again in the future!

2. Fad diets set you up to be nutrient-deficient.

Think about all of the fad diets out there... Chances are, the majority of them exclude a major food group. Whether it be cutting out all carbs or all fats, you're missing out on key vitamins, minerals, and other nutrients that your body needs to properly function. In addition, steer clear from any diets that label foods as "good" or "bad." This can leave you feeling cranky and fatigued, and can leave you more susceptible to getting sick.

3. You are unable to understand what true hunger and fullness feels like.

Contrary to what diet companies may say, most fad diet are extremely low in calories, which leave you feeling hungry all the time. At some point, the fad diet will end and you have to return to regular eating. Chances are you will overcompensate with extra calories to satisfy your feelings of intense hunger, combined with the stress of feeling like you failed. When your body is stuck in a pattern of ignoring your hunger pains, followed by an increase in food intake when you return to normal eating, you eventually lose the ability to recognize and understand what true hunger and true fullness feels like.

4. Fad diets are harmful to both your physical and emotional health.

The process of cycling through diet and then regular eating eventually leads to a decreased metabolism, increased weight gain, frustration, cravings and binges, negative body image, and a distrust in your own ability to monitor food intake. These consequences increase the likelihood of developing an eating disorder or long-term weight gain.

5. You'll wind up being (and feeling) dehydrated.

When you lose weight too quickly, the majority of weight you drop tends to be water weight. This can lead to rapid dehydration. If you try to lose weight faster than your body naturally wants to, you can cause serious health problems for yourself. Remember that drinking water is crucial to losing weight!!! To keep from over eating and to stay properly hydrated, be sure to drink one or two glasses of water before a meal.

I know the results that fad diets "promise" quick and easy results, but they are NOT lasting!  If you're looking for a lasting, healthy way to lose weight, check out my signature 16 week women's weight loss one-on-one program.

5 Amazing Benefits of Strength Training!!!

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It's no secret that I'm a HUGE believer in the idea that reaching one's health and fitness goals comes down to having healthy nutrition habits.  However, this doesn't mean that you can just forget about exercise and sit on the couch all day...(don't we all wish?!).  

long with solid nutritional habits, exercise plays a critical role in losing weight, gaining lean muscle mass, and becoming stronger.

Often times, the only experience with exercise that my clients have before working together is as a "cardio queen." I'm talking about women who spend hours and hours on the treadmill or the elliptical. Does it sound familiar?

While cardio is important, strength training has many more benefits that can help you get to your goals quickly and safely. Check out these 5 benefits strength training, especially for women:

1. Weight training burns more calories than cardio.

Overall, weight training burns more calories than steady state cardio. While you're lifting weights, you'll burn fewer calories. However, after your weight session, your metabolic rate will be higher, and you'll be burning more calories for a longer period of time!

2. You can eat more food!

It's simple; muscle requires more fuel to maintain than fat does. The more muscle you have on your body, the more calories you need to eat to keep your body properly functioning. Especially if you're hoping to gain lean muscle mass (hello six pack!), you must add protein-packed foods to your diet!

3. Your bones will be stronger. 

Weight training add stress to your bones. As a result, your bones become stronger and more sturdy. This helps to prevent the loss of bone density, which can begin when women hit their mid-30s. Strengthening your bones can help protect you from fractures and breaks in the future.

4. Weight training boosts your immune system.

Studies suggest that moderate weight lifting reduces stress levels. This allows for the production of more white blood cells within your body, which helps to fight off infection and disease.

5. Your body will age better.

All of these benefits add up to a stronger and healthier life for you to live longer. Improved circulation from weight training helps to keep your hair, nails, and skin in great condition. Gaining lean muscle mass and burning more fat will enable you to wear the clothes you love. You will have better balance with a decreased chance of falling. If you do happen to fall, your chances of fracturing and breaking a bone are lowered.

While cardio is important to add to your exercise routine, The benefits of weight training surpass those of cardio when it comes to gaining muscle and losing weight.  If you're looking for a beginner strength workout, grab a set of weights and click here for a free leg workout!

Check out this healthy recipe for Italian Turkey Meatloaf Parmesan (plus an amazing offer)!

If you're like me (AND my clients,)  I look for simple yet healthy recipes to cook for dinner during the week.  I don't have the time or energy to spend hours in the kitchen at night.  Check out this recipe for Italian Turkey Meatloaf Parmesan.  It was very flavorful, and at under 300 calories per slice (1/8 of the total meatloaf), it's a hearty yet healthy meal!

Ingredients: 

•1 slice 100% whole wheat bread

•2-3 tablespoons skim or 1% milk

•1 lb lean ground turkey

•½ lb pound turkey Italian sausage links, casings removed

•2 eggs

•½ cup unseasoned breadcrumbs

•¼ cup grated parmesan/romano cheese

•2 teaspoons Italian Seasoning

•2 teaspoons onion powder

•1.5 teaspoons granulated garlic (we used garlic powder because we had it at home)

•¼ teaspoon salt

•¼ teaspoon pepper

•1 cup shredded mozzarella and provolone cheese, divided

•2 cups marinara sauce, divided

 

Instructions: 

1. Preheat oven to 350 degrees

2. In a large bowl mash together the bread and milk until it forms a paste.

3. Next add in the ground turkey, Italian sausage, eggs, breadcrumbs, grated parmesan/romano cheese, Italian seasoning, onion powder, granulated garlic, salt, pepper, ½ cup of the shredded mozzarella and provolone cheese, and 1 cup of the marinara sauce.

4. Mix all of the ingredients, using your hands, until everything is evenly distributed.

5. Spray a 7 x 11 or 9 x 11 baking dish with cooking spray. Place the meat mixture into the dish and form into a loaf.

6. Spread the remaining marinara sauce over the meatloaf.

7. Bake for 75 minutes.

8. Set oven to broil.

9. Sprinkle the rest of the shredded cheese over top and broil for 2-3 minutes or until the cheese is melted.

10. Remove meatloaf from the oven, let it sit for about 5 minutes, and then serve.

Note: If you’re in a time crunch, you can prep everything and freeze it on the weekend, and then thaw and cook it during the week!

 

If you're looking for other ways to create healthy meals, and ultimately a healthier lifestyle that works for YOU, while losing weight, consider joining my Women's Weight Loss One-on-One Body Transformation Program.  I only have one spot open, and am offering 15% off!  For more information on the program and to book a discovery call, please click here! 

Struggling to eat fruits and veggies? Check out these tips!

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One of the habits that I find my clients struggle with most is eating enough fruits and vegetables. In a perfect world, we would all eat five servings of fruits and veggies daily. As you and I both know, the world is not perfect, and unless you're really focusing on it, chances are you are not eating enough fruits and veggies on a daily basis. This week, I'll be sharing tips and tricks to help you out, so those five daily servings won't seem so daunting.

1. Eat at least one serving of fruit (or veggies) with your breakfast! 

I'll be honest, the idea of eating raw broccoli for breakfast kind of grosses me out (unless it's in an omelet!)... It just doesn't sound appetizing in the morning! However, I DO try to include some fruit with my breakfast every morning. Check out a few of my favorite options that can help you kick start your breakfast with fruit: 

--A banana with almond or peanut butter

--Greek yogurt with fresh berries

--and orange or grapefruit with some Almonds

--cottage cheese with pineapple or mango

2. Make a super smoothie!

Making a super smoothie for either a snack or meal is a great way to get in multiple servings of fruits and vegetables. The more fruits and veggies, the better! Just be sure to include at least one source of protein as well.  Spinach is an easy, nutrient-packed veggie to add to ANY smoothie because it usually acquires the taste of the other ingredients.

3. Include one serving of fruits or veggies as an afternoon snack. 

If you find yourself getting hungry between lunch and dinner, it's totally fine to eat a snack! Just be sure your snack is properly portioned and includes a bit of protein! Check out these easy to grab (or pack) afternoon snacks:

--Carrots and hummus

--Celery with peanut or almond butter

--Turkey rollup with a cherry tomato inside

--A cheese stick with Some broccoli

4. Include at least one serving of fruits or veggies with both lunch and dinner!!

It sounds simple enough, but be sure you include at least one serving of fruits or veggies at lunch and dinner. When choosing what to include, the more colorful the better! If you struggle to find time to prep your fruits and veggies, buy packaged, ready-to-eat ones! 

5. Pump up the flavor!

I think that raw vegetables are boring and bland on their own... is anyone else with me? Check out these ways that you can make your fruits and veggies taste better:

--Dip raw veggies in a bit of salad dressing, peanut/almond butter, or hummus

--Roast veggies to bring out their natural flavor: sprinkle a bit of olive oil on them and throw them in the oven until they are tender

--Season cooked veggies with lemon juice and a splash of olive oil; add fresh herbs such as sage or basil

--If you're looking for a healthier dessert, try baked apples or pears topped with a bit of honey and cinnamon

Comment below, which of these can you add to YOUR daily meals?

Check out these common nutrition myths!

One of the most frustrating parts about trying to lose weight is the abundance of information found on the Internet. It's especially hard to decipher the facts versus the opinions on certain diets or lifestyles.  Often times, women come to me seeking the truth about many of these diets and lifestyles. In addition, because research is constantly updating and evolving, the science behind the best diets from 20 years ago may not be the best ideas today. Today, I plan to tackle some of the most common nutrition myths that women ask me:

1. "It doesn't matter if I eat a 400 calorie brownie or 400 calories worth of vegetables... A calorie is a calorie, right?!" 

Before I dig into the specifics of this one, I want to get one thing straight. No matter what your nutrition philosophy is, the foods you eat are responsible for 80 to 90% of your success or failure.  Here's the long story short: The foods you choose (and how much) definitely matter!  Now, back to the specifics, are all calories treated equally by our bodies?

The short answer: No, not really. Some calories count more than others. I can guarantee you that the quality of calories you choose affect your appetite, your energy level, and your overall long-term health.   Although the 400 calorie brownie may sound more enticing, it can lead to a sugar high and then energy crash, it can leave you craving even more sweets, and it can raise your bad cholesterol levels.

2. "When it comes to losing weight, is gluten the devil?"

I find that all too often, many women go 'gluten-free' because they've heard you can lose weight doing so. Unless you've been diagnosed with Celiac Disease or as gluten-intolerant, there is NO reason to cut out gluten. Often times, gluten free products add fat and other (not-healthy) ingredients to make up for the lack of gluten.  I've actually seen women GAIN weight by eating gluten-free.

While we're on the subject of gluten, let's talk about carbs. In a similar way, women feel they have to cut out all carbs to lose weight.  Often times, we overlook the simple fact that there are two main groups of carbohydrates.  The first group includes "bad carbs," which are refined and sugary carbs including white bread, pasta, and donuts.  The second group includes so-called "good carbs", such as whole grains, beans, fruits, and vegetables.  

Carbs are your bodies' perfect and preferred form of energy. It's simple--your body cannot function properly without carbs. Just try to choose carbs from the second group mentioned above. Without these, you're missing out on your bodies main source of fuel as well as vital nutrients and fiber.

3. "Should I eat smaller meals five times a day, or larger meals three times a day?"

I love these questions because there is one simple answer-- We are all unique! There is no one-size-fits-all rule!!!   As long as you eat the right foods in the right amounts, meal frequency doesn't matter.  It's YOUR personal preference.  I've worked with marathon runners who need to eat five meals a day to fuel their bodies, and I have worked with less active women who eat three meals a day and feel amazing while losing weight!

Research shows that there are no physiological difference between eating smaller meals more often, or larger meals with more time between them. However, there CAN be psychological differences!  Sometimes if you know you're only eating three meals a day, you tend to over-eat at each one.  Similarly, you may eat more calories than you're aware of if you're consuming five meals throughout the day.  The best piece of advice I can give you is to truly listen to your body, and ask yourself my favorite question: "how's that working for you?!"  If you're eating three meals a day and feeling hungry between each, try to eat a little bit less at each meal and add a fourth. On the flipside, if you're eating five meals a day, and you're rarely hungry for the next meal because you're still stuffed, eat less frequently.  Most importantly, if you're covering all of your bases and your current meal frequency isn't working, try switching it up.  Experiment with fewer meals if you eat more frequently, and more meals if you eat less frequently.  Find the best approach and lifestyle that works for YOU!

4. "Are artificial sweeteners (and diet soda) healthier and better for you than eating regular sugar?"

If you're trying to reduce your sugar intake and calories, you may have turned to artificial sweeteners and other sugar substitutes.  You're not alone!  Today, sugar substitutes and artificial sweeteners are found in a wide variety of beverages and food. They are usually marked as "sugar – free" or "diet."  These items can include soft drinks, gum, candy, fruit juice, ice cream, and yogurt.  

First, what is the difference between these artificial sweeteners and sugar? Sugar substitutes are loosely defined as any sweetener that you use instead of using regular table sugar (sucrose).   Often times, artificial sweeteners can confuse your body and mind.  They have a more intense flavor than real sugar, so over time, products like diet soda and sugar-free candy dull our senses to naturally sweet foods like fruits.  Once the artificial sweetener is inside your body, it triggers the release of insulin, just like sugar does.  In other words, once the artificial sweetener enters the bloodstream, your body treats it the exact same way it treats sugar. 

Lastly, because diet soda has 0 calories, studies suggest that women who drink diet soda are likely to over-eat more junk food because they know they are consuming 0 cal from their drink.   In general, I recommend only consuming both sugar and artificial sweeteners occasionally.

5. "Should I force myself to eat breakfast even though I'm not hungry in the morning?"

For years, we've heard that breakfast is the most important meal of the day. is this the truth? Research shows that the only support for the statement comes from correlational research (X and Y happen at the same time,) not causal research (Y happens because of X).  In a recent study completed by the American Journal of clinical nutrition, researchers analyzed over a dozen studies to look at the relationship between a persons body weight and breakfast. The conclusion: The commonly heard phrase that those who eat breakfast have a lower body weight is "only presumed true."  Meaning we think it's true, NOT a for-sure truth!!!

Here's the bottom line: when examining the research that actually controls for all of these variables and looks for an exact cause-and-effect, the results are pretty mixed.  In other words, breakfast looks to be beneficial for some of us, but not for others!   So if breakfast isn't all it's cracked up to be, should we just be skipping breakfast? Guess what, some research actually suggest that skipping breakfast may make you leaner, stronger, and healthier. oday's research shows that people with type two diabetes tend to do better when they skipped breakfast altogether and eat a larger lunch. 

In the end, eating breakfast or choosing to skip breakfast is purely a matter of preference. Because today's best research shows two completely contradictory things, the best piece of advice I can give you is to listen to how you feel and listen to your hunger cues. If you wake up hungry, eat breakfast. If you wake up and you're not hungry, wait until you become hungry to eat. And remember, the most important part of eating breakfast comes down to the QUALITY of the food you choose. Try to include lean protein, veggies, and healthy carbs, as opposed to sugary donuts, pancakes, or waffles.

Comment below, which of these surprised you the most?  Is there a nutrition myth I missed that you'd like the truth behind?