4 Hearty, Healthy Winter Breakfasts

By Ben Kallen

On a blustery winter morning, a hot and hearty breakfast is the most comforting way to start your day. It can also supply a significant portion of your daily nutrition, and get your body ready for whatever's to come. (Or, in the case of New Year's morning, make up for whatever excesses you may have indulged in the night before.)

A well-balanced breakfast is even more important than most people think. Complex carbs feed your brain and can literally make you smarter, while adequate protein keeps your blood sugar steady so you don't get snack cravings or conk out before lunch. (Of course, it's also necessary for fat loss and lean muscle growth.)

If you're in the habit of grabbing some toast, a granola bar, or even cold cereal with a little milk in the morning, you aren't getting all the nutrients you need, and probably aren't performing at your best throughout the day. Try the following hot, nourishing breakfast dishes instead. They're easy to prepare, and will provide a great nutritional foundation for your daily activities as well as for your fitness plan.

Overloaded Oatmeal

While it's a great source of slow-burning carbs, oatmeal doesn't have enough protein to be considered a complete breakfast on its own. But with a few extras, you can turn it into a filling one-dish meal that'll easily last you till lunch.

This simple recipe balances out your grains with plenty of protein, healthful fats from walnuts, and antioxidant-rich dried fruit.

Ingredients:

• 1/2 cup old-fashioned, steel-cut, or rolled oatmeal. (Any brand will do, but less processed oats taste better and are healthier than the "quick" or "instant" varieties.)
• 1 cup nonfat milk
• 1 scoop Beachbody Vanilla Whey Protein Powder
• 1/2 oz. walnut pieces (or other nuts if you prefer)
• 2 Tbsp. dark raisins, dried cranberries, or other dried fruit
• 1/2 tsp. cinnamon

Stir the oatmeal and milk together in a saucepan over medium-low heat. Add the walnuts, dried fruit, and cinnamon. Cook until the oats soften and thicken (or as long as the package instructions recommend), stirring constantly. Stir in the protein powder until smooth. If the mixture becomes too thick, add extra milk or water.

Calories	Protein	Total carbs	Fiber	Fat
452	33 g	54 g	8 g	12 g

Hot Chocolate "Soufflé"

This is a delicious, filling breakfast that tastes like dessert, but is full of protein and fiber. (Just don't expect it to be as light as a regular soufflé.) Organic cocoa powder contains almost no sugar, is good for your heart, and has chemicals that provide a mental boost to help you get through your morning.

Ingredients:

• 2/3 cup low-sugar, high-fiber "pellet-style" cereal (such as Fiber One^® or Trader Joe's High Fiber Cereal)
• 2/3 cup egg substitute
• 1/4 cup low-fat milk
• Enough sweetener to equal 6 teaspoons of sugar, or to taste (you can use Splenda^®, agave syrup, or any sweetener that can be heated)
• 2 Tbsp. unsweetened cocoa powder (organic and unprocessed if possible)

Mix ingredients and cook in a pot over low heat, stirring frequently, until mixture gets very thick. Pour into a bowl, and let it set for 3 more minutes before eating. (You can also cook the mixture in a microwave oven, as long as you stop and stir it every 30 seconds or so—and watch to make sure it doesn't bubble up over the edge of the container.)

Calories	Protein	Total carbs	Fiber	Fat
316	26 g	38 g	19 g	3 g

Better Breakfast Sandwich

Far healthier than a fast-food breakfast but almost as quick to prepare, this sandwich is perfect for those rushed mornings when there's not much time to eat. Serve alongside a bowl of fresh berries or a glass of Shakeology for an antioxidant boost.

Ingredients:

• 1 whole wheat English muffin
• 1 whole egg and two egg whites
• 1 Tbsp. low-fat milk
• Nonstick cooking spray
• Salt and pepper
• 1 oz. slice low-fat cheddar cheese

Separate two eggs and put the whites in a bowl, along with the whole egg. Add a splash of milk. Beat with a fork until well mixed and frothy. Pour into a small nonstick pan coated with cooking spray, and scramble with a spatula over low heat. When eggs are almost done, add salt and pepper to taste. When they're fully cooked but still at a soft consistency, remove from heat.

Divide English muffin into halves and toast them. As soon as you remove them from toaster, place cheese slice over one hot half so it starts to melt. Form scrambled eggs into a mound and place on other half of muffin, then cover with first half.

Calories	Protein	Total carbs	Fiber	Fat
315	28 g	29 g	4 g	7 g

Healthier Hash

A rib-sticking breakfast that's perfect for weekends, this hash is a vast improvement on your local diner's version. Serve with organic ketchup (rich in the heart-healthy antioxidant lycopene) or a side of sliced tomatoes.

Ingredients:

• 4 oz. low-fat ground turkey
• 1 tsp. olive oil
• 1/8 cup chopped onion
• 1/8 cup chopped green pepper
• 1/2 large potato, peeled and diced into small cubes
• 1/2 tsp. oregano
• 1/2 tsp. garlic powder
• Salt and pepper to taste

In a frying pan, brown the turkey with the olive oil, onions, and potatoes. Add the green pepper and spices. Cook over a low heat, stirring frequently, just until potatoes are tender. If desired, you can add a little more oil to the pan, flatten the mixture with a spatula, and cook for a few more minutes on each side to form a crust.

Calories	Protein	Total carbs	Fiber	Fat
290	26 g	19 g	2 g	10 g

A Little Planning Can Lead to Big Weight Loss

By Whitney Provost

The problem: You're busy. You have to work, organize family activities, run errands, and make time for exercise. When do you decide what to eat? If you're like many people, you don't think about your next meal until you're starving. And then you might be tempted to hit the fast food drive-through or the office vending machine for a quick fix. But if you're trying to lose weight, you know this isn't a good diet strategy.

The solution: Plan ahead. If weight loss is your goal, you should never be caught off guard and hungry. A little forethought is all it takes to create meals that will keep you satisfied and your hunger at bay. It doesn't have to be difficult or time-consuming either.

Here are a few reasons that planning your meals in advance can help you lose weight more easily:

• Keeps your hunger under control. Fuel your body at regular intervals to tame your appetite and make it easier to stick to your diet. When you're not starving, you'll be able to resist the office candy jar or the coffeehouse muffin.
• Easier to monitor your calorie intake. Advance planning means you can decide how many calories to eat at each meal, then prepare food that meets your goals. It's easier than trying to add up calories throughout the day.
• You'll be less likely to binge. When you plan your meals in advance, you can add in your favorite treats or schedule a special cheat meal and still meet your calorie requirements. You'll stay in control of your choices and be able to enjoy your food without guilt or anxiety.

If you're following a Beachbody® program and meal plan, you're probably trying to eat more often throughout the day to keep your metabolism up and your blood sugar stable. This might seem overwhelming at first, but all you really need is enough tasty food to meet your calorie requirements and stay full until the next time you eat. Here are five tips for planning your meals in advance to keep your energy up and your hunger at bay:

1. Cook in bulk. When you prepare meals, make double and freeze half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you're going to eat, then shop accordingly so healthy food is always on hand. As you prep for one meal, cook more vegetables and meat than you'll need, and use the leftovers in the next day's food plan. You can also chop extra vegetables and store them raw in the refrigerator for a quick salad later.
2. Portion food into single servings. Measure out cereal, nuts, Whey Protein Powder, vegetables, and fruit into bags or containers. When you're in a rush to leave the house, just toss what you need into your bag or car. You can also keep protein bars on hand for a convenient on-the-go snack.
3. Bring one container; eat twice. If you're going to be at work all day, bring one large container of food and eat half at lunch and the other half later in the day. It's one less meal to plan.
4. Keep it simple. You don't have to prepare a multicourse feast five times a day to eat well. When you're on the go, choose things that are portable and don't require a lot of fuss, like:
   • hard-boiled eggs and whole-grain toast
   • oatmeal with berries and nuts
   • grilled chicken and a salad
   • canned tuna or chicken and brown rice
   • sandwiches on whole-grain bread or wraps
   • nuts and dried fruit
   • string cheese and whole-grain crackers
   • yogurt and fruit
   • Whey Protein Powder
   • vegetables and hummus
   • Shakeology® (take one of the new single-serve packets or a scoopful in a plastic bag or your shaker cup)
5. Anticipate busy days. If you know your kids have soccer practice every Tuesday evening, then make that night's dinner quick and easy. Perhaps that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love creating their own pizzas). Or you can simply defrost a meal you've frozen ahead of time, so it's ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn't get in the way of your weight loss.

10 Tricks for Losing Those Last 10 Pounds

By Whitney Provost

At the start of a new fitness program, you clean up your diet and hit the workouts, and the weight seems to fall off. But when you get down to the last 5, 10, or 15 pounds you want to lose, the scale may suddenly refuse to budge. You might be tempted to drastically reduce calories or increase the amount of time you spend working out. Don't do it. Instead, here are some simple tricks to help you lose those last 10 pounds.

Cutting calories too low will cause your body to think it's starving, and it will hold on to the fat you're trying so hard to lose. Working out longer will cut into your personal time and probably won't help you drop those last few pounds anyway. Instead, try making these tweaks to your program.

1. Clean up your diet. Once you find a diet that works for you, stick to it. Researchers at Tufts University followed 160 people on four different weight loss plans and found that the type of diet participants were on didn't matter as much as the participants' willingness to stick to their diets. If you've been dieting for a while, you might have become a little lax with your food choices and portions, so tighten them up again. To lose those last pesky pounds, stick to unprocessed foods (the kind that don't come in a box) and choose lean protein, vegetables, fruit, and whole grains. Keeping a food journal will help you track everything you eat and get your calories under control.
2. Cut out some carbs. A simple, short-term trick to losing weight is to cut back on carbs until you're at your goal. Eat lean protein and vegetables at every meal and limit carbs to before and after your workouts, and you'll probably see the scale shift rather quickly. Easy, low-carb meal ideas include egg-white omelettes with vegetables, Whey Protein Powder shakes made with water, salads with lean protein (chicken, tuna, or turkey), and grilled or broiled lean beef, poultry, or fish with vegetables.
3. Bump up the intensity of your workouts. No matter what workout program you're doing, you will lose weight faster if you kick up the intensity. Jump higher, squat lower, and increase the weight you're lifting to burn more calories, rev your metabolism, and stoke the fat-burning fire. Whether you're working out to Slim in 6®, ChaLEAN Extreme®, P90X®, or any other Beachbody® fitness program, you'll bust through a plateau by putting out more effort when you exercise.
4. Change your exercise routine. If you've already increased the intensity of your workout program and still find that your weight loss has slowed, it might be time to try something different. When you perform the same exercises over and over, your body becomes more efficient at them. As a result, you use less energy and burn fewer calories. By starting a new fitness routine, you'll shock your muscles, reignite your metabolism, and get the scale moving again. Check out TeamBeachbody.com to find the workout that'll take your weight loss to the next level.
5. Stand up. Researchers at the Mayo Clinic found that lean people spend 2 more hours per day on their feet than overweight people. Participants in the study who stood, paced, and fidgeted burned as many as 350 extra calories a day and were much leaner than those who didn't move as much. Get up from your desk at work, talk on the phone while standing, and stay on your feet in waiting rooms—the simplest effort will yield an extra calorie burn that may help you shed those remaining pounds.
6. Eat a little less. When your body gets smaller, it requires fewer calories to function properly. A 165-pound woman who works out three to five times a week may require 2,300 calories per day to maintain her weight, but the same woman at 125 pounds may only need 2,000 calories for maintenance. Trying to lose additional pounds in your lighter body means cutting back a little more. You do not need to make radical changes, however; if you're already increasing the intensity of your workouts and eating a clean, whole-foods diet, you could probably see the scale move with a modest 100-calorie reduction per day.
7. Zigzag your calories. Cycling your calories, also known as zigzagging, is the process of eating more on certain days and less on others. If you always eat 1,800 calories, try eating 1,500 calories one day and 2,000 the next. As long as you create a weekly deficit, you should see the pounds drop. Much like shocking your muscles into working harder by introducing new exercises, it's possible to shock your metabolism by zigzagging your calories.
8. Drink more water. You may not realize how important water is for weight loss—it's not just a tool to help you eat less. Being properly hydrated will balance your energy levels, which allows you to exercise with intensity. (Have you ever been so thirsty during a workout that you couldn't perform as well as usual?) Drinking enough water may also increase your metabolism and promote muscle building—a well-hydrated body can more efficiently repair and build muscles. On the other hand, being dehydrated encourages muscle breakdown. So drink up, especially since you are exercising regularly.
9. Relax. Believe it or not, you may be trying too hard to lose weight. If your workouts are very intense and your diet is too strict, you could overtrain and burn out. Your mind and body will just not respond in the same way when they're tired. Muscles need rest to repair and grow, and sometimes your brain needs a break from constant calorie counting and worrying about the last few pounds. Instead of becoming frustrated and diving into a box of cookies, try to relax and reduce the intensity for a little while. You may be surprised to find the scale moving again when you give your mind and body a rest.
10. Reevaluate your goal weight. First, congratulate yourself on getting to this point. Losing weight is not easy, and you've already accomplished a great deal—so enjoy your success. The next step is to ask yourself if the "magic" number on the scale is really the best weight for you. Perhaps you've lost fat and gained a lot of muscle; your new hard body might be healthier and happier with a few more pounds on it. Many people want to weigh the same as they did in high school or college. What if you're much more fit and muscular now than you were in those days? You may realize that the number on the scale today is perfect for you.