Have you ever thought that the nutrient density of your breakfast could be the equivalent of your dessert?
Unfortunately, more common than not this is the case! Through my own personal research, I have begun to notice a trend in what my clients and the urban population eat for breakfast. As I sat in Starbucks at 7am and watched crowds of people order their morning fix, I noticed some very interesting traits in the average Bostonian.
#1. Most people ordered a Grande or Venti drink (medium or large)
#2. About half of the people ordered an extra shot of something, either espresso or flavored sugar.
#3. 75% of people ordered a baked good.
#4. 30% of people wanted Skim or 1% milk.
#5. 25% of people grabbed a banana.
#6, 85% of people were extremely unpleasant.
(These are all approximate numbers by the way as I did not actually count each person and average it out :) )
The average client (and person in Starbucks) that I work with has more than 30 grams of sugar in their breakfast! Some of these breakfasts’ look like this:
- Plain Greek Yogurt, ½ cup of Strawberries and ¼ cup of Granola with a Skim milk Latte- 29 grams of sugar give or take.
- Whole Grain cereal, Skim milk, Banana and a Chai Tea Lattee- 36 grams of sugar.
- Low Fat Blueberry muffin and Coffee with half and half and sugar- Okay this one is scary. 57 GRAMS OF SUGAR just in the muffin- and they call it low fat!
Although the overall calories may be low in each of these meals, the sugar content is extremely high. These options are not even including Saturday and Sunday brunch, which generally includes pancakes, cinnamon buns, danishes and mimosas. Sugar is the silent killer in fat loss and health challenge many of us are facing. With absolutely no nutrient content, sugar does nothing but harm to your health. In case you aren’t convinced, look at these facts. (http://www.alanaragon.com/an-objective-look-at-intermittent-fasting.html)
- Sugar can suppress your immune system.
- Sugar upsets the mineral relationships in the body.
- Sugar eaten during pregnancy and lactation can influence muscle force production in offspring, which can affect an individual’s ability to exercise.
- Sugar can produce a significant rise in triglycerides.
- Sugar dramatically reduces your sex drive.
And these are just a few.
Clients question why they are not losing weight or seeing a reduction in their clothing size. What I say to these people who have no idea how to renavigate their breakfasts is this: concentrate on proteins and fats. Here are a few quick fixes:
- Instead of avoiding Cream and half & half, choose that over the extra sugar or splenda in your morning caffeine fix. Better yet add almond milk, coconut milk or coconut oil.
- Instead of a baked good at Starbucks purchase one of the lunch options like the protein box, salad or just a few packets of roasted almonds.
- Make your breakfast ahead of time. A great option is 2 hardboiled eggs, avacado and a Coffee with cream or any almonId or coconut milk.
Bottom line is to choose the option with the least amount of sugar and your results should change drastically. Not sure how to get started? Let’s work together and get you on track.