Island Pilates by Rose

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Start the day with a balanced breakfast

healthybreakfastThis week will challenge you to eat a balanced breakfast of carbs, protein and fat each day. It doesn’t have to be right when you get up in the morning. Breakfast is defined as the first meal of the day. In that respect, you can’t really ‘skip’ breakfast so much as delay when it happens.

According to a study released by Virginia Commonwealth University, breakfast is the most important meal of the day for weight loss. In fact, they found that those who consumed a large breakfast (half their daily intake of calories) lost FIVE TIMES as much weight as those who skipped breakfast.

Now, you don’t need to consume half your calories at once. But you should spread them out more evenly across your meals. This study drives home the fact that eating a meal is ALWAYS better than skipping a meal when it comes to shedding pounds. It’s all about appetite control and fueling your energy and willpower.

So what should you put on that balanced breakfast platter? You want a good balance of carbs, protein and fats. Think 40/30/30: 40% or almost half of the meal should be carbs, 30% of the meal should be proteins and 30% should be healthy fats.

Here are some ideas:

Good breakfast carbs: Oatmeal, cream of wheat, cream of rice, whole-wheat tortillas, fruit, honey, sprouted grain/whole wheat bread, low sugar cereals

Good breakfast proteins: Eggs, egg whites, cottage cheese, Greek yogurt, lean ham, turkey sausage/bacon, whey isolate

Good breakfast fats: Full eggs (the yolk is a great fat source), avocado on eggs, cheese in a breakfast sandwich or burrito, peanut butter on fruit, nuts in oatmeal

Pressed for time? A blended shake is the fastest breakfast option, with some fruit, peanut butter and a little Greek yogurt — to make a yummy, filling smoothie with the perfect blend of protein, carbs and fats!

Track Your Results.

See if eating a balanced breakfast each day helps you…

Control hunger and cravings. At 09 or 10 a.m., are you hunting for snacks? Or do you feel calm and in control of your food choices?

Have more energy. A study by the University of Kansas Medical Center shows that protein-rich breakfasts support increased physical activity and brain function. Are you taking the stairs to work? Do you feel more focused and alert?

Burn more fat. At the end of this week, are you seeing weight loss or improved muscle tone?

Please feel free to contact me if you have any question, any difficulty with this challenge or for any breakfast recipe:  (+501) 616-3250  — Thaiane “Thai” Ribeiro



Author: robertjhawkins1

Adventurer, world explorer, thrill seeker ... not really. Just a guy who spent nearly 40 years writing and editing for newspapers and one really good news website. Well, that's over. And so is the struggle to live well in the USA. My wife, Rose Alcantara, and I moved to Belize in early 2014. It has been an amazing adventure but there is always so much more to learn. You'll find out about our life on Ambergris Caye on this blog, oftentimes exactly when we do. So stick around. You can also learn about Rose's new venture Island Pilates by Rose at

One thought on “NUTRITIONAL CHALLENGE 2015 — Week Three

  1. Pingback: NUTRITIONAL CHALLENGE 2015 — Introduction | Island Pilates by Rose

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