Kellogg’s was happy to announce that cereal is the top breakfast choice of American moms, at 73%. Eggs came in at 47%, followed by bread or toast (43%), waffles (43%) and fruit (41%).

Of these, the only one that will fuel you well through your morning is eggs. The others are all starchy carbs that will send your blood sugar skyrocketing (or your child’s) and then drop it precipitously, leaving you tired, hungry and unfocused by mid-morning. Cereal, bread and waffles are all refined processed carbohydrates that are essentially metabolized as sugar by our bodies.

Fruit qualifies as a “real food”, with natural nutrients and fiber, but it is still pure carbohydrates, and carbs alone do not make a good breakfast.  Do you have a glass of juice in the morning?  That will only make it worse: sugars without the fiber.

The milk in your cereal? It will raise your blood sugar even faster than orange juice! The endocrinologist I trained with used to prefer it for her diabetics.

Don’t be surprised if after a breakfast like that you are craving more starchy carbs, making donuts, sugary coffee and soda, and other unhealthy snacks seem irresistible.

Protein alone (eggs) won’t do it, either, although at least eggs have some fat to slow down the metabolism of the protein.

So how do you put together a good breakfast? The same way you put together any meal or snack. By combining a little protein, a little real carbohydrate, and a little healthy fat. You need all three to keep your focus steady, your metabolism humming, and your blood sugar stable through the morning.

Here are some examples of how to do it:

• Combine the eggs with a piece of whole grain toast and a cup of berries. Use coconut, walnut or grapeseed oil to cook the eggs.
• For an even healthier combination, use all “real foods”. Instead of toast, try grating some sweet potato into the pan before adding the eggs. It only takes a couple of minutes to cook if it’s grated.
• Or pour in some frozen peas for your carbs, instead of the sweet potato.  But don’t leave out the berries on the side: they’re full of phytonutrients, and the fiber will help you stay full for longer without adding much to your carb count.
• Try my grain-free porridge recipe.   It’s made of superfoods dense with rich nutritious protein, healthy fats and lots of fiber. It’s extremely alkalinizing, and it’s vegetarian, Paleo, and vegan, for those who care.  I have made it both hot and cold, and with plain water and with coconut milk. It’s very adaptable, and so filling and delicious. I’ve been making big batches and storing them in jars, so I only need to scoop some out, pour in the liquid, add some berries, and enjoy.
• Protein shakes are a great choice for anyone who doesn’t have the time to spend sitting down and eating breakfast in the morning. My kids enjoyed them for years while they were getting ready for school each morning, and I use them regularly in my practice to help clients get their metabolism on track.  For a basic shake, combine:
  • protein powder, between 3 and 5 ounces depending on your size and weight. I offer many, for example, from non-denatured whey, or various hemp/rice/pea combinations such as this. These are just examples; if you would like help finding the right one for you, just let me know.
  • 1 cup berries, fresh or frozen
  • 1/4 cup other fruit
  • 4-8 ounces unsweetened coconut milk. Almond would be a second choice, but it doesn’t have the nutritional benefits of coconut’s healthy fat, which also adds staying power to the shake.
  • Other ingredients can include fiber (I prefer one like this that is primarily from fruits and vegetables), chia seeds, fish oil and/or MCT oil.
  • You can also add pomegranate powder or acai. They are tasty and have many health benefits.

Or you can simply think outside the box.  No reason you can’t have foods that aren’t traditional breakfast foods for breakfast. The important issue is to find something that will help you feel and function your best as you start your day, and a breakfast that contains protein, fat and carbs will help you do just that.

The problem with studies like this one reported in the NY Times is that it looks only at calories. Not nutrition. Not health. Not satiety. Just calories.

Breakfast can help you start the day alert, calm, and energized, or it can send your blood sugar sky-rocketing, only to drop you a very short time later.  A good breakfast will keep you focused and full for at least 4 or 5 hours, without snacks.

A good breakfast, for most people, combines a few ounces of protein (eggs are wonderful food!), some healthy non-starchy carbs (like veggies, or berries), a little bit of starchy carbs (most fruits, starchy vegetables, or grains) and a little bit of healthy fat (for example: avocado, chia seeds, nuts, or coconut milk).  Once you find the right combination, you will be amazed at how much better you feel. And yes, it definitely does reduce cravings during the day, as well.

Big caveat: You must identify and eliminate hidden food sensitivities in order for this formula to work. If you are sensitive to gluten, for instance, and have it every morning in the form of cereal or toast, for instance, it will dramatically increase your cravings and your hunger throughout the day. It will also increase inflammation and decrease your metabolism.

It’s never just the quantity of what you eat. After all, the point isn’t simply to eat fewer calories, is it? It’s to be healthy and feel good.  For that goal, what you choose is at least as important than how much.

Big Breakfast Ineffective for Cutting Total Calories, Study Finds – NYTimes.com.

Kellogg to Restrict Ads to Settle U.S. Investigation – NYTimes.com.

Many people are still under the impression – doubtless from decades of advertising – that a bowl of cereal is a good breakfast.  It is not. And no, it doesn’t matter if the milk is skim (in fact that makes it worse) and both cereal and milk are organic.  The cereal is a refined processed carbohydrate and the milk is loaded with (natural) sugars.  This breakfast has almost no protein and if you have skim milk, no fat, either, so it quickly raises and drops your blood sugar, setting you up to be ravenously hungry and prey to cravings the rest of the day.

If you want to start your day properly fueling your brain and your body, eat a balanced breakfast of protein, “real” (not processed) carbohydrates, and a little bit of healthy fat.  An example would be 2 eggs from free range chickens with peppers, onions and herbs, and a little fruit on the side.  Need something more convenient?  See my article on how to prepare a healthy protein shake.

I get asked this question a lot.  I really depend on my shake for a delicious, satisfying, and nutrient-dense start to my day.  I often work right through lunchtime, do my yoga practice and don’t eat a second meal until 2 or 3PM, and my shake keeps me energized, full and focused all that time.

Here’s how I make it.  All the ingredients are usually organic.  Yes, there’s a lot in it, but it only takes a few minutes to put together, and breakfast is the one meal I eat on the run as I’m getting ready for the day.  This blend of ingredients really works: my shake is an essential part of my health and fitness.  Everything is gluten-free, of course.  You can follow the links to order any of the products, or consult me if you want help customizing your own shake, for a great nutritional foundation each morning.

• 4 ounces of unsweetened coconut milk, either plain or vanilla. Apart from being delicious, coconut milk is a healthy base, with beneficial plant-based fats.

• about a cup of frozen berries  Berries are low glycemic, high anti-oxidant, and high fiber.

• a little bit of a higher glycemic fruit, like 1/3 banana, half a dozen cherries, or a few pieces of frozen mango  Don’t skip this part or you will be hungry too quickly!

• 1 Tablespoon FiPro Flax Organic cold-milled flax seed adds healthy fat and fiber.

• 1 teaspoon OmegAvail Ultra TG I love this product because it combines high potency Omega 3s with Vitamin D3 and Vitamin K, all in one.

• 1-2 scoops Salba Rx This Salba/Maca blend is incredibly nutrient dense. It is a source of protein, calcium, healthy fat, and fiber, and enhances both the taste and texture of my shake.

• 1 scoop Whey Cool This is the cleanest whey powder available, retaining the fragile immune boosting components available in raw milk, from cows fed only on chemical free grass pasture.  Often tolerated even by those sensitive to casein.  I usually use the unflavored, but it also comes in vanilla and chocolate.

• 1/2 scoop Ultra Lean Vanilla or Paleo Meal Strawberry. I want a little more protein in my shake, and simply put, these fit the bill and taste the best.

• 1 Tablespoon MCT Oil Energy-boosting fat from coconut oil is thought to help with weight management, and also gives a nice frothy texture.  Added bonus: Coconut oil is about 50% monolaurin, which is an immune-booster and anti-viral.

• 1 Tablespoon PaleoFiber I love this because the fiber comes from fruits, vegetables, roots and seeds.  It is hard to find gluten-free fiber products.  You can add it to just about anything, but in a shake I find it extends the time before I’m hungry again.  That’s because it significantly reduces glycemic load.

• 1/4 teaspoon Taurine powder  Because I’m a vegetarian, it’s important to supplement taurine for heart health, immune support, and a calm and healthy nervous system.  It also helps stabilize blood sugar and aids fat metabolism.

When the weather is cold, I usually pour about 4 ounces of hot water over the frozen fruit; in the summer I’ll add ice instead.  I use a stick blender because I’d rather clean that than my VitaMix every morning.  Every few months I’ll do a detox shake instead, replacing the Whey Cool with PaleoCleanse or ProtoClear.

For those who don’t eat dairy, I recommend Prescribed Nutrition, a blend of pea, hemp and rice protein with lots of added fiber and greens, or PaleoMeal Dairy Free.  Both are good tasting, sound nutrition.

Craving chocolate? Sometimes I add a scoop of raw organic cacao powder, and some xylitol.

So there you have it: my secret formula for my morning shake!

This article was originally published as Fran’s Holistic Outlook column in The Times Herald Record on January 21, 2010.

If you’re spending long days hunched over a desk or computer, you’re not alone. Here are seven ways to integrate healthier habits into a tough work day.

1. Mom was right.

Breakfast is the most important meal of the day, just as our mothers told us. Eat a healthy one before you start work, ideally within one hour of waking. This fuels your body and brain for a healthier metabolism and stable blood sugar, which means steadier focus and less fatigue. Plus, eating a balanced breakfast sets you up to have fewer cravings and eat less the rest of the day.
But lose the cereal! Many people consider cereal a healthy breakfast, probably thanks to decades of advertising, but it is not. It is essentially a large dose of refined carbohydrates, and milk only compounds the problem. (The endocrinologist I trained with used milk, rather than orange juice, to quickly raise diabetics’ blood sugar when they were low.)

A balanced meal is a combination of proteins, carbs and a little healthy fat, and should keep you satisfied and focused for about 4-6 hours.

2. Trade java for green tea.

When blood sugar drops and the midmorning (or afternoon) blahs set in, many of us reach for coffee, often laden with corn syrup-based flavors, sugar or artificial sweeteners.

Instead, trade your coffee for green tea. Green tea has caffeine, although less than coffee, but it is metabolized more slowly and gently. That means you won’t have the initial jolt to your blood sugar, or the drop after. (That’s a good thing!) And you will get a nice dose of beneficial nutrients, including antioxidants and polyphenols.

Researchers have found that two to three cups of green tea a day can have potent immune-boosting benefits. While coffee takes a toll on skin, green tea is showing promise as protection against aging from UV radiation.

3. Dump the sweeteners.

Sugar?  High fructose corn syrup (what do you THINK is in your flavored lattes?) Splenda, NutraSweet or Sweet n Low: whether you’re having them in your coffee, tea, soda or snacks, they are draining your energy and your health.

Trade them in for xylitol or stevia, natural sweeteners with no or few calories. Xylitol is actually good for you, and it tastes and looks just like sugar. Trade sodas — diet or regular — for water or club soda. If you are used to highly sweetened beverages, give your palate time to adapt; it will.

4. Pack a snack.

Just say no to the doughnuts, cookies, candies and other junk food that tends to show up anywhere people congregate. Instead, buy some small reusable containers or snack bags, and pack them with nuts. A portion is a small handful, or about two dozen almonds, for instance. It’s perfect: a little protein, some carbs and some healthy fat. Avoid trail mixes if you’re watching your weight: dried fruit is loaded with sugars. Add one of our wonderful local apples. Come prepared, and you will be so much less likely to give in to temptation.

5. Master the stairs.

Does your office have stairs? Can you take a three-minute break? One of the best forms of exercise is burst training. (Of course, check first with your health-care professional before beginning any exercise program.)

Run up the stairs as fast as you can for no more than 60 seconds. If you can’t do a full minute at first, do 20 seconds, wait 20 seconds, then sprint for 20 seconds again, and work yourself up to a full minute. Don’t do more than a minute at a time; it’s actually less effective. Alternative: Many of my clients keep an X-iser portable stepper machine under their desk. It’s small, makes no noise, won’t make you sweaty and many people can share one (some NFL, NBA and MLB teams do).

6. Change your focus.

Eyes are muscles, too, and keeping the same focal length for hours strains them, as well as your neck and shoulders. Take a break at least once an hour to look farther away, ideally, at some of our beautiful Hudson Valley scenery.

7. S-t-r-e-t-c-h!

Here’s a good one. Stand up. Interlace your fingers, then turn your palms away and stretch your arms in front of you, stretching your shoulders and back. Keeping the same hold, cup the base of your skull with your palms, and press your elbows backwards, opening your chest. Now clasp your hands behind you, and bend forward at the hips, bringing your head toward your knees. Bring your arms up gently, as far as you can. Hold for a few deep breaths, bringing fresh oxygenated blood to your brain.

OK, time to go back to work now! I hope you feel restored, rejuvenated and ready to continue your day.

I’ve been making protein shakes for breakfast for many years, for myself and my kids, and I’ve wasted money on several that gave out after just a few months. This one has lasted for years, is powerful enough to blend frozen strawberries, and is easy to clean.

The chopper attachment is great for making my high protein gluten free paleo breakfast porridge, too!

From Fran’s column, Holistic Outlook, in The Times Herald Record.

Everyone wants to be healthy, but where to start? Whatever you choose, stick with it. Make small changes each week, commit to them, and keep building on those changes once they are established. You can do it!

Here are some suggestions:

1. Eat real food
As Michael Pollan points out in his book “In Defense of Food,” much of what we eat is better described as “edible foodlike substances.” His advice? Stick to foods your great-great-grandmother would recognize. Avoid food products containing ingredients that are unpronounceable, unfamiliar or more than five in number. Eat better quality, and eat less.

2. Eat breakfast
The old saying that breakfast is the most important meal of the day gets more and more scientific support as time goes on. Eating a balanced meal (protein, carbs and a little healthy fat) within one hour of waking is one of the best things you can do for yourself. People who eat breakfast are less tired, more focused, eat less throughout the day and are less likely to have cravings. They are also more likely to stick with a weight-loss plan.

3. Sleep
It’s been all over the news: Lack of sleep, and poor quality sleep, are health issues for everyone from toddlers to seniors, affecting weight, memory, appetite, moods and overall health. Sleep in a dark, quiet room (no LEDs, night lights, computers, phones, etc.). Adults need eight hours; children and teens need more. It’s a myth that we need less as we age; sleeping less contributes to problems associated with aging. You might be amazed at how much better you feel, and function, with adequate, good-quality sleep.

4. Yoga
Yoga is not just for flexibility and calming. It can improve circulation, energy, memory, digestion, metabolism and strength. You don’t have to turn yourself into a pretzel or stand on your head in order to attain this. Even a few sun salutations, done regularly, will help. Although any yoga is bound to be beneficial, I am partial to systems that have been taught for generations. They have a wisdom, integrity and coherence that can’t be duplicated.

5. Persevere
Our culture is so oriented to instant gratification that we have forgotten the virtue of perseverance. We need to persist toward our goals through difficulties, obstacles and impediments, because they are an inevitable part of the process. When we get discouraged, feel tired, bored or distracted, we need to renew our commitment, not abandon it. So often, we fail not because what we want is unattainable, but because we sacrifice what we want most for what we want in the moment.

6. Play, dream, love
What makes you feel exuberant, fully alive, reminds you that life is truly wonderful? Whatever it is, you need to do it. We can’t live without joy; we shouldn’t. So think now about how to bring it more fully into your life. Be creative about how you can invite your great dreams into your life, and bring them back out into the world. After all, what are we here for, if not to take the pieces of the universe we were given, burnish them with love and return them in better shape than we received them?