No Excuses: Healthy Breakfasts on the Go

As a trainer, I rarely get to interact with my clients in what we call a "meal environment" - that is, the place, time, and mood associated with the foods a person chooses to eat.  For this reason, I often find myself frustrated when a client comes to me for an early morning session claiming that they "weren't hungry" or "couldn't find time to eat."

When a client tells me they aren't hungry in the morning, that is a telltale sign that they either a) ate dinner too close to bedtime, or b) overate carbohydrates with their evening meal.  The human body is meant to process foods (particularly carbs) for energy, but when too much energy is stored without adequate activity to use it (as in, eating a big meal and then heading off to sleep), that energy turns to fat and is essentially wasted - resulting in a sluggish, full feeling upon waking.

The first line of defense, of course, is to eat a dinner that is rich in lean protein and produce and has limited - if any - grain-based carbohydrates.  Try and "frontload" your carbs earlier in the day, particularly before your workouts, to make sure you are maximizing the energy that they provide to the body.

The second key point, then, is to eat breakfast!  Eating within an hour of waking ensures that you fire up your metabolism for the rest of the day, burning more calories, producing more energy, and leaving you less ravenous at your later meals (again, good for your overall energy balance).

But what to eat?

If you can't be wooed by the old standbys (low-sugar cereal and nonfat milk; old fashioned oatmeal with fresh fruit; 0% Greek yogurt with low-sugar granola and berries), then we've got a list of drive-thru (or in some cases, a quick walk-in) options that will ensure you get a balanced morning meal in a hurry.  We rank them by calories, but make sure to check into the protein/carb information to make sure you're making the right choice - morning exercisers want more carbs at breakfast; evening exercisers should focus on protein in the A.M.

Dunkin' Donuts - Egg White Turkey Sausage Wake-Up Wrap - 150 calories, 11g protein, 14g carbs
Subway - Western Egg White & Cheese Muffin Melt - 160 calories, 15g protein, 19g carbs
Denny's - Scrambled Egg Whites, Chicken Sausage & Fruit - 230 calories, 19g protein, 19g carbs
McDonald's - Fruit & Maple Oatmeal - 260 calories, 7g protein, 48g carbs

Au Bon Pain - Apple Cinnamon Oatmeal - 280 calories, 8g protein, 56g carbs

Jamba Juice - Small Berry Topper Ideal Meal - 300 calories, 9g protein, 59g carbs

IHOP - Simple & Fit  Veggie Omelette - 320 calories; 21g protein, 40g carbs

Panera - Breakfast Power Sandwich - 330 calories, 22g protein, 31g carbs

Cosi - Spinach Florentine Breakfast Wrap - 334 calories, 24g protein, 21g carbs
Starbucks - Protein Artisan Snack - 370 calories, 13g protein, 36g carbs

Remember, eating at home or bringing a meal to work or school is always our top recommendation for breakfast - this way, you can control the sodium content, portion size, and sugar additives of your meal.  However, studies are conclusive about the fact that getting in a morning meal is good for your waistline, brainpower, and overall health - and we'll eat to that! :)

In the Aftermath of Carmageddon

A big thanks for enduring our month of "summer vacation," bene-fitters!  We are back in business and ready to keep you informed and excited about the latest health and fitness news.

That said, one of the biggest news stories of the past month was the arrival - and consequent non-event - of "Carmageddon." 

For those not local to L.A., this was a weekend-long (July 16-17) closure of one of the major north-south thoroughfares of the county, the 405 Freeway.  For weeks, the media and general public alike had this buzzword on their lips - what would we do?  How would we survive a weekend off the road?  What options did we have?

In the end, Carmaggedon was exactly the opposite of what it was predicted to be.  Instead of congested side streets and immovable traffic jams, Angelenos actually heeded the CalTrans advice to stay off the road.  And then something even more wonderful happened:

The Westside went outside.

As an avid outdoor exerciser and commuter in Los Angeles, I am often met with confused stares.  So many folks will endure traffic, paid parking, and hassle to avoid a one-mile walk to the nearby grocery store.  I am personally baffled by those that would drive to a gym and run on a treadmill rather than leave the car at home and work out in the sunshine. 

The amount of money that could be saved if short-distance commuters swapped the car for a bicycle, rollerblades, or scooter is astounding - and yet L.A. residents continually fall back on the car, whether out of habit, laziness, fear, or a combination of the three.

This is precisely why L.A. gets a bad rap among cities for its perceived lack of "walkability."  Most of us would rather fire up a car engine than lace up our walking shoes - even for simple errands.  For those who grew up in other comparably big cities - New York, Chicago, and Washington D.C. come to mind - cars are often a non-option.  The walking/public transit/Zipcar cultures of these other metropolitan areas is not only good for the waistline, but is more friendly - and environmentally friendly - to boot.

This week, I challenge you to "play pretend" as if it was another Carmageddon (which, Angelenos, it will be in 11 months, so they can get the other half of the bridge down) and go outdoors for at least one errand, workout, or other car-dependent event.  For the truly ambitious, try to get through an entire 48-hour period without turning your key in the ignition - make plans closer to home, stay in and cook for dinner, or invite friends to walk on over for a movie or game night.

With just a few small changes, it can be done - we saw it happen a couple of weekends ago, and with minimal effort we can make that wonderful experience last all summer long.

Sweet & Salty Satisfying Snacks

If there's one thing I'm sick of, it's the "healthy swaps" books and articles that suggest completely tiny, non-satisfying foods in place of the ones we love (and crave). For example, if I am desiring something sweet, a 100-calorie pack of flat, dry Oreo-flavored crisps falls pretty low on my list - and even if I did eat it, I'd end up searching out the "real thing" sooner or later, blowing my diet in the process.

The proof is in the pudding: the only thing that satisfies like food is, well, actual food.  Chemicals and additives simply will not do.

So what does bene-fit suggest when the sweet/salty/carb cravings hit?  We, like you, are not fit-starved robots - we need a treat that tastes good, feels filling, and doesn't ruin a healthy eating lifestyle.

For those who crave sweet, why not top a whole wheat Eggo waffle with a tablespoon of Greek yogurt and sliced fresh strawberries?  Another option is a s'more sundae - a single-serving Jello chocolate pudding cup topped with a crumbled graham cracker and five mini marshmallows.  Bananas can be nature's ice cream - simply freeze one and place it between two graham crackers along with a spread of your favorite yogurt.

There are, of course, those of us who want salty snacks.  A great and easy option here is a 100-calorie bag of microwave popcorn sprinkled with a teaspoon of parmesan cheese (put it right into the bag and shake it up to coat!).  A super-filling option is a small baked potato with two tablespoons of salsa and an ounce of grated low-fat cheese.  For a portable treat, roll a leaf of lettuce into a small whole-wheat tortilla and top with 1/4 cup black beans and your salsa/hot sauce of choice.

Remember, fruits and vegetables are always a healthy snack (that's why Weight Watchers recently changed their system to make these "zero-point" foods!) and can often fulfill the kinetic act of eating (a simple switch can be to turn off the "autopilot eating" around a bag of chips and switch out to baby carrots and hummus) without overloading the calories.  Foods that take slightly longer to eat and prepare can challenge you to consider whether you're really hungry or just "filling the void" - of boredom, fatigue, or stress.

Long story short, there is always a healthy snack option - simply stock your fridge with healthy snacks, prepare them to your liking (i.e. slice strawberries, wash and chop broccoli, or freeze bananas), and make a conscious choice to stay on track - even when you snack.

Special Health Update: PCOS & Weight Loss Strategy

PCOS.  

To many, this is an unknown acronym.  But for those who suffer from it, the condition - known as polycystic ovarian syndrome - is almost a certifiable guarantee of an impending weight problem - particularly if weight is already an issue before the diagnosis.

PCOS is a condition in which the ovaries don't make enough hormones for the eggs to fully mature.  Aside from the technical definition, PCOS makes the bloodstream insulin-resistant - and can cause not only weight gain, but extremely difficult weight loss among the women who are diagnosed (this is significant since statistics show that 6 out of 10 of PCOS sufferers are overweight).

Even more alarming, PCOS can cause increased abdominal (androgen) fat stores, resulting in the "apple" shape that studies suggest is more dangerous for women than the typical female "pear" shape.

If you are a woman who struggles with both a PCOS diagnosis and excess weight, the outlook can be grim.  Doctors may prescribe metformin, thiazolidinediones, or Rimonabant to lose weight, but these medications are not without complications and side effects - some more uncomfortable than the weight itself.

So what are the natural (read: drug free) options?

First, and most critically, women with PCOS must clean up their diet.  Using a healthy detox program like Clean and following up with an eat-clean lifestyle handbook is a great start to eliminate processed foods, chemicals, and sugars from the diet and begin to reduce the glucose stockpiles in the blood that lead to stored fat.  The PCOS diet should rely on vegetables, lower-fructose fruits, lean meats, and whole grains.  If you are unsure what to eat while adhering to a "clean" diet, consult a registered dietitian for a customized program.

Second (and here's the great news!) - even moderate levels of exercise (such as 20-30 minutes daily) can improve PCOS symptoms and speed along weight loss.  The most important factor in the exercise you choose is that it gets your heart rate up and is enjoyable for you to perform.  Whether running, walking, swimming, lifting weights, doing power yoga, or cycling, there are plenty of great exercise options to explore - and hiring a personal trainer can ensure that you are engaged, using proper form, and motivated to continue.

Finally, consider online support for women with PCOS.  Personal blogs like Maddy's PCOS Diary, compilation sites like SoulCysters, or even video diaries on YouTube can be both inspiring and community-building.  The most important thing to know about the disease is that you are not alone - in fact, 6.6% of U.S. women (over 1 in 20 women of childbearing age).

As with any health problem, one of the worst things you can do is ignore the symptoms and pretend like it isn't happening.  Take charge of your health and make PCOS a condition you live with, not a condition that impairs your life.  Assemble a professional health team (your doctor, personal trainer, and registered dietitian) as well as a personal support network (friends, family, and online communities) and you can conquer PCOS-related weight gain.

The Path to Whole Living

We believe that what sets bene-fit apart as a fitness company is not that we offer great personal training, boot camps, or training programs (although we do offer top-notch services in all of those areas), but rather that we focus on total wellness - addressing the needs of our clients holistically, rather than in separate parts or pieces.

That's why we subscribe to one of the best wellness magazines out there - Whole Living.  Rather than most women's health magazines that try to woo you with pictures of impossibly skinny (and, confoundingly, muscle-free) models or pitch over-the-top diet trends (lemon juice and cayenne pepper detoxes? no thanks.), Whole Living offers sensible ideas for physical, mental, emotional, and spiritual well-being - and bene-fit is definitely on board with that.

A recent issue addressed the concept of whole living (otherwise known as the catch-all term wellness) and tried to nail down the top ten ideas./thoughts/mantras on what makes a whole living philosophy unique and practical.  We chose to reprint those here for your introspection:

10) Rather than trying to fix your body from the outside, focus on how you want it to feel from the inside.
9) The mark of true confidence is the ability to look someone in the eye.
8) Let the seasons guide your diet.  The earth grows what you need when you need it.
7) Respect your feet.  They've mastered the art of staying grounded while moving forward.
6) Take charge of your own reflection.  Stop letting the mirror win.
5) Enlightenment doesn't always make a grand entrance.  It slowly transforms ordinary to extraordinary.
4) Change happens somewhere between the acceptance of what is and the anticipation of what could be.
3) Wellness is about making your life bigger, not your hips smaller.
2) Surprise yourself when you push past your physical limits.
1) Nothing connects you to who you are like the people who have known who you were.

Today, take some time to reflect on your own wellness - whether you are just starting your personal path to whole living or whether you've mastered the art in your daily life.  Do you have some tips or thoughts on whole living for bene-fit readers?  Share them in the comments section - we love hearing from you!