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10 Breakfasts and What it Takes to Burn Them Off (Slideshow)

10 Breakfasts and What it Takes to Burn Them Off (Slideshow)

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If you want to start your day with a clean slate you’ve got to eat smart

Greek yogurt may be one most popular “health foods” in the world but it can pack tons of added sugar. Plus, yogurt cups that come with additional toppings like nuts, fruit, or chocolate chips can max out at more than 250 calories each — that translates into almost 45 minutes of high-intensity sit-ups for a 150-pound person. Try a healthier breakfast of fat-free plain Greek yogurt (6 ounces) and a medium banana.

Greek Yogurt and Fruit

Greek yogurt may be one most popular “health foods” in the world but it can pack tons of added sugar. Try a healthier breakfast of fat-free plain Greek yogurt (6 ounces) and a medium banana.


Even those made with 100 percent fruit and fruit juices can contain 300 to 500 calories. That can be fine if you're having a smoothie as a meal, but keep in mind that a 150-pound person would need to jog for nearly an hour to burn off that smoothie.

Steel-Cut Oatmeal

This quick and healthy breakfast option is packed with fiber. Top the oats with half an ounce of raisins for a breakfast that can be burned off with a 25-minute dip in the pool!

Breakfast Platter

You know the breakfast — the one your order at the diner: two eggs, hash browns, sausage, bacon, or ham, and buttered toast — that breakfast platter can weigh in at over 1,000 calories. The average person would have to run 9 miles (at a pace of six miles per hour) to burn this breakfast off.

Protein Bars

Protein bars vary widely in their content and healthfulness; most have about 250 calories. If you work hard, you can burn this breakfast off in your spinning class — about 20 minutes on a stationary bike will do the trick.

Bagel and Cream Cheese

Even if you keep the cream cheese to just a smear, the calories in this low-protein breakfast can easily rocket to well over 400. If you have a bagel and cream cheese for breakfast, be prepared to hit the stair climber for almost an hour to burn it off.

Fast Food Breakfast

A breakfast sandwich made with ham, egg, and cheese (on an English muffin) is usually one of the lowest calorie choices on fast food breakfast menus. Skip the hash browns and orange juice and you can burn this breakfast off with about 30 minutes of jogging.

Cereal and Milk

One serving of cereal with 2% milk typically clocks in at around 200 calories. Choose low-sugar high-fiber cereals and practice Pilates for 30 minutes to give yourself a clean start.

Bran Muffin

Muffins have more calories than most people realize — perhaps the reason muffin tops are trending! Even high-fiber options can be high in calories and packed with added sugar. Choose a bran muffin and you’ll likely regret your decision — it would take an hour-long Bikram Yoga session to burn it off.

Egg White Omelet

A filling, protein-rich breakfast option, a delicious omelet made with 3 egg whites, vegetables, and a little bit of cheese and served with a slice of buttered whole grain toast add up to about 300 calories; burn that breakfast off with a one-hour hike.

Negative Calorie Foods: You Can Eat These 11 Foods & Not Gain Weight

One of the most popular food fads that has grabbed everyone’s attention in recent times is the notion of negative calorie foods. According to this theory, you can have as much of these foods as you like without any weight gain, and that's because digesting these foods takes up more calories than what they inherently contain. Hence, nullifying the calorie addition. This does not mean that thesenegative calorie foods do not contain calories but only the fact that your body ends up burning more calories than what you consume. A win-win situation. Isn't it? Renowned Bangalore-based Nutritionist, Dr. Anju Sood, explains, “We classify calories in two categories. Empty calories and negative calories. Empty calories are the ones, which when consumed generate immense amount of calories (main sources being fast food and refined sugar). These contain no nutritional value. The other, negative calories, come from foods that are nutritious and low on calories. They are great to be added to your diet if you want to lose weight as your body does require bare minimum calories to generate energy and sustain.""High fiber foods or those that have a low glycemic index can be called as negative calorie foods. High fiber foods fulfill two purposes. Our body takes longer to flush out fiber from the body, hence they stay in the body and delay hunger. And secondly, these zero calorie foods release sugar slowly and so, the incidence of it turning into fat is low," says Dr. Sood.

15 Healthiest Breakfast Foods to Supercharge Any Routine, According to Nutritionists

Think of this as your official breakfast cheat sheet for any given morning.

There's nothing more important than eating a well-balanced breakfast that's also exciting and delicious. But the editors at Good Housekeeping know it can be tricky to find inspiration every single morning, especially at a time when many are still working through disrupted (and monotonous!) WFH routines. Whether you already eat it every day or are new to making time for breakfast, rethinking breakfast into a nutrient-dense meal can help you break through potential brain-fog that's brought on by low blood sugar and slow metabolism.

Regardless of what your pantry looks like right now, here are our top guidelines to make breakfast that much more delicious (and nutritious!):

  • Really try to eat breakfast every day: Research on skipping breakfast is one of the health field's classic debates. But we're most impressed by research that suggests a link between a balanced breakfast and optimal nutrition, especially through studies like this recent Journal of Clinical Endocrinology & Metabolism piece that suggests the amount of energy needed to process a meal is higher in the morning &mdash illustrating a potential link to breakfast eaters burning more calories overall, though more data still needs to be collected to know for sure.
  • Watch for added sugar: Your favorite breakfast may taste savory, but sugar tends to silently overpower things like granola, oatmeal, bagels, cereals and related bars, as well as coffee, tea and juice. Reach for unsweetened products if you can, including alt milk for your cup of morning Joe, and keep sugar counts as far below 10g per item as possible.
  • Power up on produce: Breakfast salads are in! Add any leftover veggies in your crisper drawer, or even fresh greens, to eggs or your morning plate. The added punch of fiber can help you feel fuller (and satisfied) longer into lunch.
  • Swap for lean protein: Bacon is tasty, but is best in keen moderation &mdash choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products (like yogurt!), and eggs rather than processed deli meats as often as possible.
  • Chew more, sip less: For most, eating can help you feel more satisfied and satiated compared to smoothies or drinks intended to serve as a meal replacement. Nutritious smoothies can be great for hectic mornings, but if you can sit down and enjoy a bowl or plate filled with these ingredients, you'll be doing yourself a favor.

If you're interested in leveraging breakfast to help you lose weight, our nutritionist-reviewed 1,200-calorie meal plan shares a week's worth of diet-friendly breakfast ideas. Anything within our 1,500, 1,800, and 2,000-calorie meal plans may also aid in promoting weight loss, depending on your calorie needs. All of these ideas incorporate essential nutrients in each breakfast recipe.

What exactly does a balanced meal look like, you might ask? Primarily, you're gunning for a trio of protein, fiber-packed carbohydrates, and better-for-you fats &mdash but you can certainly add in as many veggies and fruit to the equation as you'd like. Avoid subbing protein or fiber-rich carbs for more fat, or vice versa you need all three to truly get your day started right. Incorporate as many of the following ingredients into your breakfasts as possible, helping you feel more satisfied and energized to start any day right.

3. Hearty Chicken, Vegetable and White Bean Soup

This delish dish is a cross between a light stew and a flavorful soup and perfect for a Mason jar. It's full of protein from lean roasted chicken, carbohydrates from white beans, carrots, spinach and tomatoes and good-for-you fat from extra-virgin olive oil. The combination of protein, carbohydrates and fat will help to keep your blood sugar stable and prevent an after-lunch energy crash. Try roasting your chicken with the breastbone in and skin on -- that will make the chicken more flavorful and tender. To save time, chop your vegetables while the chicken is roasting in the oven. And if you're really pressed for time, skip the roasting and buy a rotisserie chicken. This recipe makes a big batch, so you'll have plenty on hand for quick grab-and-go meals all week long. CALORIES: 294

This delish dish is a cross between a light stew and a flavorful soup and perfect for a Mason jar. It's full of protein from lean roasted chicken, carbohydrates from white beans, carrots, spinach and tomatoes and good-for-you fat from extra-virgin olive oil. The combination of protein, carbohydrates and fat will help to keep your blood sugar stable and prevent an after-lunch energy crash. Try roasting your chicken with the breastbone in and skin on -- that will make the chicken more flavorful and tender. To save time, chop your vegetables while the chicken is roasting in the oven. And if you're really pressed for time, skip the roasting and buy a rotisserie chicken. This recipe makes a big batch, so you'll have plenty on hand for quick grab-and-go meals all week long. CALORIES: 294

'Super Shred Diet': Week 1 Menu, Grocery List and Bonus Recipes

It's the new year, and many people have resolved to eat better and lose weight.

Dr. Ian Smith, a diet expert, appeared on "Good Morning America" today to discuss Super Shred, the diet plan he details in his new book, "Super Shred: The Big Results Diet: 4 Weeks, 20 Pounds, Lose It Faster!"

Below is an excerpt from the book that gives the first full week of the diet plan plus the list of grocery items you'll need, as well as bonus recipes for blueberry swizzle and butternut squash and apple soup.

Excerpt: 'Super Shred'

Welcome to your first week of SUPER SHRED. This is going to be an exciting journey, but before you go any further, you must agree that during the next four weeks you will absolutely give your best effort to stick to the plan, minimize excuses, and keep pushing yourself even when you're discouraged or things seem difficult. The first week is critical, as it sets up your chances for success for the remaining three weeks. This is why it is called your Foundation week. You will build upon this week, and it's important to create your good habits now so they will carry you through the rest of the program.

You are asking a lot of your body as far as achieving great results in a short period of time, so you have to give this your best. The more work you put in, the better the results you will get out. Because time is limited, you really need to hit the ground running. Each day you stick to the program is one day you get closer to your goal. Each day you overeat, skip more than one meal, or eat food that's not on the daily menu is considered a slip, and it takes you backward, away from your goal. If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. If you slip on any of days 5 to 7, just go back one day and do it again. If you slip on day 4, do day 4 again. Minor slips, such as having one extra small snack or eating your meal 30 minutes later than scheduled, do not necessitate your starting over. No one is perfect and you're not expected to be. But at this point you will know if you had a major slip or just a minor slip. Not being honest about it only affects you and your results, so you are cheating no one but yourself and the results you will achieve by the end of the week.

The table below shows a sample schedule for timing your meals and snacks. Timing is essential, as it distributes your calories in a way that keeps your fat- burning metabolism maximized and keeps your insulin hormone levels as stable as possible. Erratic hormone levels can cause weight gain, so the meal spacing structured in this program seeks to avoid hormone spikes as much as possible. Please note that this is only a sample. All of us get up and go to sleep at different times, so you have to set your schedule accordingly. If you keep in mind that the meals are 3 to 4 hours apart and the snacks are 1½ hours after the meal that precedes it, then you will be fine.

Make sure you read all of the guidelines before beginning the plan, and since they are so short and convenient, feel free to circle back at any time during the week to check on things that you might have a question about. If your question still isn't answered, err on the side of caution by eating less or not eating a food that might not be allowed on the plan. Remember, we don't have a lot of time to lose this weight, so making good decisions is critical. It's okay to set the bar high, but it's not okay to make choices that are going to sabotage your chances of success. Regardless of what that number reads on the scale at the end of this week, if you gave it your best shot, that is the best you can do and that's the most you can ask of yourself. You still have three more weeks to produce results, so don't get upset and hang your head. We all lose weight at different speeds and in different places. Don't compare yourself to anyone else. Believe! Work really hard! Smile and have lots of fun, especially during the tough times!

SUPER SHRED Week 1 Grocery List

This is a list that takes into consideration the different combinations of food and beverage items offered to you this week. Because the program has a lot of flexibility and choices, no one list can be constructed for everyone. In the list below you will find food and beverage opportunities. You can make the choices that fit your preferences and purchase accordingly. Note that there are some items that you must have. You should be sure to buy them so that you will have them on hand when the program calls for them. If you are a vegetarian, you don't need to eat the meat meals. Make appropriate substitutions, but be mindful of calorie counts.

Must: 2 lemons

Must: 6 additional servings of fruit. This can be a combination of berries and other fruits.

Serving size: 1 piece of fruit = 1 serving ½ cup of berries = 1 serving

Must: 6 breakfast meals. Choose your combination from this list.

3 cups oatmeal (1 cup cooked = 1 meal)

1 cup Cream of Wheat (1 cup cooked = 1 meal)

4 cups sugar- free or low- sugar (under 5 grams) cereal: for example, Kashi 7 Whole Grain Puffs, Cheerios, Fiber One (1 cup = 1 meal)

2 pancakes, preferably whole- grain (size of a CD)

1 strip of bacon (turkey or pork)

1 low- fat or fat- free 6- ounce yogurt

1 grilled cheese sandwich made with 2 slices of regular cheese on 2 pieces of 100 percent whole-wheat or whole-grain bread

Must: 6 cups green tea or hibiscus tea.

Must: 32 additional drink options for the week. Water is not included you may have as much as you want. Choose your combinations from the list below. Then purchase your choices for the week.

7 twelve- ounce cans of diet soda

21 cups of low- fat, reduced-fat, or fat- free milk or unsweetened soy or almond milk

21 cups of unsweetened iced tea

Must: 4 large green garden salads, 1 small green garden salad

Optional: You will have other opportunities to have salads. Those opportunities are listed below. You should choose which of these you want, then purchase accordingly.

3 medium green garden salads

1 large green garden salad

1 small green garden salad with turkey sandwich

Must: 12 servings

Optional: 3 servings. You will have other vegetable opportunities. If you choose them, purchase accordingly.

Serving size: 1 serving is approximately the size of your fist for a tomato, 1 serving is a medium tomato.

Must: 4 servings. Choose from the list below. But note the maximum number of servings you may have for each option.

Optional: 1 serving

Serving size: 1 serving = 5 ounces, cooked, approximately the size of a deck and a half of playing cards.

• Your maximum number of servings for this week if you choose all of the optional servings is 5 servings. Make your choices from the list below, mixing them up. Remember, you must have at least 4 servings. For example, you can choose to have 3 pieces of lean beef, 1 piece of chicken, and 1 piece of fish. But you can't have 5 pieces of lean beef. You can have 3 total.

• Choose fourteen snacks for the entire week, such as nuts, popsicles, chocolate- covered strawberries, and other items listed in chapter 7. Remember, snacks are encouraged, but optional.

7 SHRED BARs or other snack items 150 calories or less

7 bags SHRED POP popcorn or other snack items 100 calories or less


Must: 1 cup of soup

Must: 12 additional servings from the items listed below. Each item must be 200 calories or less, with no added sugar. Choose the combination that you desire and purchase accordingly.

9 cups of low- salt soup (less than 480 milligrams sodium)

• Throughout the week you will have the opportunity to have the meals listed below. Choose which of them you want, then purchase accordingly. You can choose all or none of them.

2 slices of small cheese pizza (no larger than 5 inches across the crust and 5 inches long)

1 serving of lasagna, with or without meat (4 inches × 3 inches × 1 inch)

1 veggie burger (3 inches in diameter, ½ inch thick)

• These are things you might want to have on hand during the week, so stock up on them.

1 dessert of 100 calories or less

Sugar packets (helps with portion control)

1 tablespoon of grated cheese

1 slice of cheese for turkey sandwich

SUPER SHRED Week 1 Guidelines

Weigh yourself in the morning the day you start the program and make sure you record it. You will weigh yourself only once a week, so even if you are tempted, stay off the scale. Your body naturally fluctuates a couple of pounds from day to day. Measuring yourself every day could give you an inaccurate weight and unnecessarily stress you and lead you to believe you're not succeeding. Your next weigh- in will be exactly a week from your initial weigh-in. Make sure you weigh yourself in the same manner each time: if you weighed in wearing certain clothes or no clothes at all, make sure you do the same the second time around and as close to the same time of the day. Make sure you use the same scale both times, as different scales can be off by several pounds, thus destroying the accuracy of your mea sure.

• Do not skip meals. Even if you're not hungry, just have something during the allotted time. You can always grab a piece of fruit or something small during your mealtime. Also, you don't have to eat all of the meal. You can eat just some of it. If you're not hungry, don't stuff yourself. Just eat a little. The key is to eat at regularly scheduled times so that your body grows accustomed to these eating times. Each week will change, so it's important to quickly adapt to the week that you're in and its related schedule. During the course of the week you should never go more than 4 hours without eating something. Your meals should be 3 to 4 hours apart. Your snacks should fall about 1½ hours after meals. If you miss a meal or snack, you can't save it and eat it later or combine them. Once that time has passed, move on and hit your next mark.

• All of your shakes and smoothies this week must be 200 calories or less. If you follow the recipes in the back of the book, they will fi t this description. If you buy them from a store, be sure of the calorie count. Also, be mindful of the serving sizes of the drinks. If the recipe makes more than one serving, be sure you drink only one at that time. If the store-bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time.

• Snacks are optional, but highly recommended. The SHRED BARs and SHRED POP popcorn are suggested for many of your snacks, as they are specifically made with all the nutritional guidelines in mind. However, you may have other snacks as long as they fall under the proper calorie count. There is plenty of diversity when it comes to snacks, so take advantage of it.

• Soups are an option, including store- bought soups. But make sure you look at the sodium content: no more than 480 milligrams per serving. Be mindful of the serving size. For the purpose of this plan, 1 serving is equivalent to 1 cup, whether you eat store- bought soup or make it fresh. You may have 1 saltine cracker with your soup.

• Consume 1 cup of water before every meal.

• You are allowed 2 cups of coffee each day, 1 cup at breakfast and the other whenever you like. Stay away from all those fancy coffee preparations- lattes, Frappuccinos, coffees that pile on the calories. A tablespoon of sugar and a little half- and- half or milk won't hurt, but don't go overboard. Keep your coffee clean.

• Canned and frozen fruits and vegetables are allowed. Please be aware of added ingredients. Make sure they are either packed in water or labeled "no sugar added." The key is to have food in its most natural state with the least amount of processing. Make sure you check the sodium levels, as they can be quite high: try to keep the amount to 480 milligrams of salt for any serving of food.

• While fresh- squeezed juice is definitely preferred, you can drink store- bought juice. Just make sure it says "not from concentrate" and "no sugar added." If you're a diabetic or have trouble regulating your blood sugar, choose a different beverage option, such as water, milk, or tea.

• The program doesn't spell out alcohol choices in the beverage section, but you are allowed to have a total of 3 alcoholic drinks for the week: 2 mixed drinks or 3 light beers or 3 glasses of wine or a combination of these drinks. Note serving sizes: 1 beer = 12 fluid ounces 1 serving of wine = 5 fluid ounces (a little more than half a cup) a mixed drink has about 1½ fluid ounces of hard liquor. Also, you can't have them all in one day, so there's no saving them up for a big hit during the weekend. Liquid calories are stealthy and count just as much as food calories! And they definitely cause weight gain!

• You are allowed 1 diet soda per day if you desire. Regular soda is not recommended.

• Do not eat your last meal within 90 minutes of going to sleep. If because of circumstances you're eating late and know you're going right to bed, then consume half the meal.

• Spices are unlimited, so enjoy. Salt is not a spice. You are allowed to add no more than ½ teaspoon of salt to your food each day.

• If you are a vegetarian or diabetic or need to avoid certain foods owing to other medical conditions, it is completely acceptable to make substitutions. But make smart substitutions and be mindful of the portion sizes.

• Serving sizes: A 5- ounce serving of fish or meat, cooked, is typically the size of a deck and a half of playing cards. A serving of vegetables is typically the size of an adult's fist. A serving size of hot cereal is 1 cup of cooked cereal.

• You may have ½ pat of butter (about ½ teaspoon) with hot cereal.

• You may have 1 teaspoon of sugar (white or brown) with cereal, or ½ teaspoon of honey with hot cereal.

• If you must switch days or meals within a day for scheduling reasons, try to do so as infrequently as possible.

• If you need to rearrange your exercise regimen for scheduling reasons, it is permissible to do so.


• 1 piece of fruit. Choose from the following, though you may choose others: pear, apple, ½ cup of raspberries or strawberries or blueberries or blackberries, banana, ½ cup sliced melon, ½ grapefruit, ½ cup of cherries.

• Choose one of the following:

1 cup of sugar- free cereal with low- fat, reduced- fat, or fat- free milk or unsweetened soy or almond milk

2 egg whites or 1 egg- white omelet with diced veggies prepared with cooking spray or a little oil or butter

Optional: 1 piece of 100 percent whole- grain or whole- wheat toast (½ pat butter or ½ teaspoon jelly)

Must: 1 cup of green tea or 1 cup of hibiscus tea (dash of sugar acceptable)

Must: 1 cup of water

Optional: 1 cup of fresh juice or 1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half- and- half)

• 1 SHRED BAR or 1 cup of grape tomatoes or 1 medium sliced red bell pepper with ¼ cup guacamole or another item 150 calories or less

• 1 SHRED POP popcorn or 2 medium kiwis or 1 cup of blueberries with 1 tablespoon of whipped cream or another item 100 calories or less

• Choose one of the following. Your choice must not exceed 200 calories no sugar added.

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low- fat, reduced- fat, or fat- free milk or unsweetened soy or almond milk

• 1 large green garden salad (4 cups of greens). You may include a few olives, shredded carrots, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat- free dressing, no bacon bits, no croutons.

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low- fat, reduced- fat, or fat- free milk or unsweetened soy or almond milk

• 1 cup of water before eating

• Choose one of the following:

5-ounce piece of lean beef (grilled or broiled)

5-ounce piece of chicken (baked or grilled, not fried, no skin)

5-ounce piece of fish (baked or grilled, not fried)

5-ounce piece of turkey (not fried, no skin)

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12- ounce can of diet soda (no more than 1 per day)

1 cup of low- fat, reduced- fat, or fat- free milk or unsweetened soy or almond milk

Amount of exercise today: minimum 40 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady- state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high- intensity interval training.

Option 1: Do the SHRED 27 Burn workout DVD.

Option 2: Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Stationary or mobile bicycle

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

From SUPER SHRED: The Big Results Diet, by Ian K. Smith, M.D. Copyright © 2013 by the author, reprinted by permission of St. Martin's Press, LLC.


Butternut Squash and Apple Soup


2 tablespoons unsalted butter
1 red onion or other sweet onion, peeled and chopped
1 large clove garlic, peeled and smashed
1/8 teaspoon ground nutmeg
1 cup cubed, peeled apple (Fuji or Gala)
2 pounds butternut squash, peeled and cubed
3 cups low- sodium chicken stock
1 teaspoon ground cumin
¼ cup fat- free evaporated milk
Salt and pepper

In a large saucepan or pot, melt the butter over medium heat and add the onion and garlic. Sauté until soft, about 5 minutes. Sprinkle the nutmeg on the apples and add to the saucepan. Stir constantly for 2 minutes. Add the squash, stock, and cumin, and bring to a boil. Reduce heat and let simmer until the squash is tender. Transfer to a food processor or blender, add the evaporated milk, and purée until smooth. Return to saucepan and let simmer on very low heat for 5 minutes. Add salt and pepper to taste.

Total prep time: 25 minutes

Blueberry Swizzle


2 cups fresh or frozen blueberries
6 ounces fat- free plain or vanilla yogurt
½ cup apple juice (not from concentrate)
1 medium ripe banana, peeled and sliced
2 teaspoons honey
8 ice cubes

Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings drink only one at this time.

22 Metabolism-Boosting Foods for Faster Weight Loss

Work these protein-rich foods into a healthy diet, and watch the pounds start to come off.

Nutritionists and doctors know that our metabolism&mdashthe rate at which we burn calories&mdashis largely out of our hands, being that it's determined by our age, height, and genes. However, they also know a few sneaky ways to ramp up the body's energy use and increase metabolism. One is exercise, and the other is eating the right foods. Protein, in particular, is one nutrient that could help boost your metabolism. "Because protein is more difficult for the body to break down and digest than other nutrients, it can increase postmeal calorie burn by as much as 35%," says Los Angeles&ndashbased dietitian Patricia Bannan, author of Eat Right When Time Is Tight.

How much protein do I need?

The current recommended daily allowance of protein is 0.8 g of protein per kilogram of body weight, but several studies have found that eating more of it may help protect against age-related muscle loss. Caroline Apovian, MD, an obesity researcher and professor of medicine at the Boston University School of Medicine, suggests using this formula to determine the minimum amount of protein you should eat daily to offset muscle loss&mdashand protect your metabolism&mdashwhile you lose weight.

STEP 1: Estimate your ideal weight. "If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch," says Dr. Apovian. "For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat less than 82 g of protein daily."

STEP 2: Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)

STEP 3: Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)

Now that you know how much you need, check out these metabolism-boosting, protein-packed foods.

50 of the World’s Best Breakfasts

Not quite had your fill of breakfasts just yet? Check out our beautifully visual list of the 30 best breakfasts from around the world. Plan your next culinary adventure or just get a little adventurous with breakfast at the weekend.

Salivating. That’s the only way to describe me after looking at all this food porn. I love to eat breakfast, it’s the best meal of the day as far as I’m concerned. Pancakes, cereal, brunch, eggs, healthy breakfasts, greasy breakfasts, I’m not fussy. My only trouble is what to choose…

If you’ve got a tasty recipe for a breakfast you’ve made in a hostel kitchen, let us know. You could feature in our Backpackers Recipes Guide. Click here for all the info: Backpackers Recipes: #HostelKitchen Approved.

1. A full English Breakfast – it must have beans, sausages, bacon, eggs, mushrooms, hash browns and toast. Of course, it should all be knocked back with a cup of tea, but black pudding is optional as far as I’m concerned. Thank you LunaMoth16.

2. Israeli Breakfast – Oringally only enjoyed by residents of the kibbutz, the Isreali breakfast soon became popularised by hotels for its fresh produce and general yumminess. Fresh bread, a variety of hard and soft cheeses, fresh juice, olives, jam and butter are all regulars on the Israeli breakfast plate. Toda, israeltourism.

3. Breakfast van de Netherlands – Usually served with a dark syrup called ‘stroop’, these delicious apple pancakes are a delicious combination of sweet, tart, and salty. Usually thinner than their American counterpaty, Dutch pancakes are often enjoyed on special occasions too! Dank u miss_yasmina.

4. Polish Breakfast – known locally as Jajecznica, a traditional Polish breakfast consists of scrambled eggs covered with slices of custom-made kielbasa and joined by two potato pancakes. Dziękuję Kitchen Chick.

5. Quick Spanish breakfast – Pan a la Catalana, or Pan con Tomate, in Spain is simple but really delicious. Just rub some bread with fresh garlic and plenty of ripe tomato, then drizzle with olive oil and salt. Top with cheese, ham or sausage for an extra bit. Gracias jlatras.

6. A yummy Moroccan breakfast – usually consists of different breads with some chutney, jam, cheese or butter. They have a really delicious crumpet-style bread which they make in huge slabs for you to tear a bit off, and a semolina pancake bread called Baghir – both are really tasty. Barak llahu fik Michael Osmenda.

7. A healthy Hawaiian breakfast – I couldn’t imagine Hawaiians eating anything but fruit to be honest. Of course, there’s the bagel but I’m sure they’d burn the energy from that off in a few minutes on their surf board anyway. Mahalo â nui Kimubert.

8. Swedish breakfast – often involves a Swedish pancake, known as a Pannkakor. It’s a thin flat cake made from batter and fried on both sides – much like a crepe. It’s usually served with a sweet, fruity filling. Tack terren in Virginia.

9. Icelandic breakfast cuisine – a hearty and hot breakfast to fight off the dark, icy mornings is what’s needed here. Hafragrautur, or oatmeal, is served with a sprinkle of brown sugar with a few raisins or nuts on top, perfect. Tack Guðrún Ingimundardóttir from

10. Breakfast in Portugal – a delicious and simple affair with stuffed croissants and plenty of coffee served in the sun. Obrigada retinafunk.

11. Breakfast in Australia – there’s only one crucial ingredient here, Vegemite. Travelling Aussies are often found with a sneaky pot of the sticky, salty brown stuff in their backpack. Just don’t get in the Vegemite vs Marmite war – everybody knows Marmite is better, but let them have their fun. Thanks s2art.

12. A Brazilian breakfast – mmmm a delicious selection of meats, cheeses and bread is the normal breakfast fare here. Jazzy rosething crafted out of I don’t know what, optional. Obrigada Ewan-M.

13. An Italian breakfast – a nation too fabulous for heavy breakfasts me thinks. Or maybe they’re saving themselves for a big cheesy pizza lunch and a pesto pasta dinner? (Although there’s nothing wrong with having them for breakfast you know) Either way an Italian eats on the run with a ‘cappuccino e cornetto’ aka a cappuccino and croissant. Grazie

14. A Welsh breakfast – errrm is it just me or is that cheesy toast flashing me a smile? Welsh Rarebit aka cheese on toast is a truly, truly delicious breakfast. Just the sight of that bubbling cheese makes me want to smother it in Worcestershire Sauce and chow down, mmmmm. Anyway, 36 left, must dash… Diolch yn fawr Remy Sharp.

15. Breakfast in Denmark – top marks for presentation here. On a Dane’s breakfast plate you’ll often find rye bread, cheeses, salami, ham, pâté, honey, jam and sometimes even thin ‘plates’ of chocolate. It came as a bit of a shock to me but my research has shown that bacon is not actually that popular! Dun dun durrrh. How can this be? Apparently they send in all to the UK. Tak adactico.

16. A Philippines breakfast – it’s all about the local fruits here. Mangoes are popular fare to keep you regular. As for keeping your energy up rice is the top choice, or the little sausages, known as longganisa, you can see above. When fried with salt and garlic cloves it’s known as sinangag. The sinangag is then combined with eggs, meats and beans and bob’s your uncle, fanny’s your aunt, a delicious Philippine breakfast is born. Salamat Supafly.

17. An Alaskan breakfast – featuring reindeer meat and an egg nestled on a pancake. Poor old Rudolph, he won’t be able to join in any reindeer games now, will he? Qaĝaasakung adactio.

18. A traditional German breakfast – wursts, local cheeses and freshly baked bread is the normal fare for a German breakfast. All washed back with a delicious coffee. Guten tag withassociates

19. The famous American breakfast – home made thick pancakes with syrup and blueberries, topped off with a few rashers of bacon. Anyone not wishing for a coronary usually opts for a bowl of muesli, so I’m told. Pancakes all the way for me! Thanks JenCooks.

20. The French breakfast – ah, le croissant, le croissant, how I love le croissant! Pack them with crushed almonds, butter, chocolate or cream, they always taste good. Thanks Pierre Oliver.

21. Breakfast in India – here we have rosemary roasted potatoes, Indian tofu scramble, lentils, veggie sausage and banana pepper toast. Breakfast cuisine in India varies hugely depending on the region but if you think of your Indian breakfast somewhere along these lines, you would be correct. Shukriya arvindgrover.

22. A hearty Scottish breakfast – much like a full English and a full Irish, but the country’s USP is the ‘sumptuous’ slab of haggis served alongside every fat-fried egg. Don’t know what haggis is? Scroll down quick if your animal eating habits err on the queasy side. It’s sheep’s heart, liver and lungs minced with onion, oatmeal, suet, spices, salt and stock... Thenk ye david.nikonvscanon.

23. Thailand’s breakfast offering – you’ll find this dish at stalls throughout Thailand. It’s a minty spicy fish with a sweet & spicy pork, served with rice. By all accounts it tastes excellent, and it’s cheap at only 30 Bhat. Thai breakfast fare isn’t all that different from what you’d eat for lunch and dinner. Khawp khun Kojach.

24. An Argentinian breakfast –usually consists of “mate” (an infusion drink made with leaves of “yerba”) or dulce de leche with “facturas,”a croissant-like typical pastry. Thanks Elena Okada for the tip!

25. An Irish breakfast – you’ve had English and Scottish, now it’s time to learn the Irish USP. That would be white pudding and soda bread. Go raibh maith ‘ad joelogon.

26. A Canadian breakfast – that eggy looking section is actually perogies. Perogies are boiled, baked or fried dumplings made from unleavened dough and traditionally stuffed with potato filling, sauerkraut, ground meat, cheese, or fruit. Then you’ve got some sausages and toast to mop it all up. Thanks Calgary Reviews.

27. Breakfast in Mexico – the delightful plate above consists of beef tips, chilequiles and other assorted goodies eaten in Manzanillo. Nachos, cheese and beans always feature heavily and a delicious, spicy breakfast is the norm. Gracias Jeff K.

28. A Russian breakfast – oladi is the breakfast of choice in Russia. They’re sort of like pancakes and kind of like Yorkshire puddings, hot, just fried, soft inside and with a crispy edge! They’re best enjoyed with soured cream, honey, jam or fresh berries. Spasibo Olga from

29. Breakfast in Vietnam – usually consists of some meaty treat dropped in a semolina/porridge mixture. What you see above is pork porridge. It features Chinese doughnuts, beansprouts, pork intestine stuffed with peppery pork mince, sliced pork heart, stomach slivers and blood pudding. A bit more interesting than toast and jam anyway. Cám ón avlxyz.

30. Breakfast in Peru – ceviche is popular whatever time of day, breakfast, lunch or dinner. It’s a seafood dish made from fresh raw fish marinated in citrus juices such as lemon or lime and spiced with chilli peppers. What a feast. Gracias Adrimcim.

31. Breakfast in Bolivia – saltenas are a bit like empanadas crossed with Cornish pasties. They’re the traditional option for a Bolivian breakfast and usually filled with meat and vegetables, and slightly sweetened with sugar. Gracias Whatscookinginyourworld.

32. An Egyptian breakfast – the breakfast of choice here is Foul Madamas. It’s made from fava beans, chickpeas, garlic and lemon. Above you’ll see the dish topped with olive oil, cayenne, tahini sauce, a hard boiled egg, and some diced green veggies. SaHHa goblinbox (queen of ad hoc bento)

33. Breakfast in Japan – what do you mean you’ve never had tofu for breakfast? It’s a popular choice in Japan, along with fish and rice. Soak it in soya sauce and you’ve got yourself one delicious, and semi-healthy breakfast. Arigato avlxyz.

34. Breakfast in China – a lot like lunch and dinner in China. Expect noodles, rice, sticky coated chicken and fried veggies. Thanks Prince Roy.

35. Malaysian breakfast – A hot bowl of Mee – noodles mixed with egg, vegetable and tasty spices. Tirja Dusun

36. Breakfast in Mongolia – it generally consists of boiled mutton with lots of fat and flour and maybe some dairy products or rice. In western Mongolia they add variety to their diets with horsemeat. Bayarlalaa clgregor.

37. Breakfast in Belize – fry jacks are a staple in Belize breakfast cuisine. They’re deep-fried pieces of dough that are often accompanied by beans and eggs, or jam and honey. Gracias Kelly from

38. A Hungarian breakfast – always consists of Pogácsa. Well, nearly always anyway. Throughout the year there are festivals dedicated to it and the recipe changes region to region. They have a scone-like consistency and as well as a popular breakfast item, they’re also used to bulk up goulash meals. Köszönöm robot-girl.

39. A Korean breakfast – breakfast is similar to lunch and dinner in Korea. You’ll get a small plate of kimchi, a bowl of rice and a bowl of clear vegetable soup. A good old-fashioned slice of toast is also a popular choice, but that doesn’t make for nearly as good a picture. Komapsumnida avlxyz.

40. Breakfast in Pakistan – in Pakistan you’ll get Aloo Paratha for your breakfast. It’ s an Indian unleavened flatbread made by pan frying, wholewheat dough on a tava. The dough contains ghee and the bread is usually stuffed with vegetables. It’s best eaten with butter, chutney or some other spicy sauce. It’s not uncommon to roll it up and dip it in your tea. Shukriya rosemilkinabottle.

41. An Estonian breakfast – curd cheese on a wheat bloomer – known locally as ‘cheese on toast’. The creamy topping can be supplemented with ricotta or fromage fraiche instead, if you prefer. Tänan Nami-Nami.

42. Breakfast in Jordan – the choice varies depending on the are and upbringing you’re from. Labneh, hummous and falafel are all popular choices and are usually served alongside olive oil, lamb sausage, jam and butter, turkey or beef mortadella. Shukran FivePrime.

43. Breakfast in Venezuela – empenadas are the order of the day. Fill the little pastries with fresh cheese, minced meat or any combination of veggies and beans. Gracias stu_spivack.

44. Breakfast in Colombia – there are a variety of regional staples to keep your stomach grumbles at bay throughout the day. In Cundinamarca this changua dish is very popular. It’s made from milk, scallions and cheese. Gracias manuela y daniel.

45. Breakfast in Ghana – the most popular breakfast item in this African country is waakye. It’s basically rice cooked in beans and is found at all the street stalls in Ghana. Thanks Robboppy.

46. Breakfast in Uganda – like a lot of large countries the typical breakfasts vary region by region. But a popular dish across the country is katogo – it’s a combination of green cooking bananas mixed in a stew from beef or in a sauce from vegetables. The picture above is banana with cow organs. Thanks Wong Li Lhen.

47. A Bahamas breakfast – to be a Bahamian breakfast it must contain grits. Grits are dried ground hominy, or corn, for anyone not in the loop. You mix it with boiling water and the grits becomes a porridge. Its popularity came from slavery times when it’s all the slaves had to eat. Nowadays it’s topped with fat prawns and meat to spice it up a bit. Thanks lolaredblog.

48. Breakfast in Costa Rica – Gallo Pinto is the standard breakfast fare in Costa Rica. It’s made from black beans, rice, optional soured cream, salsa and a corn tortilla. Costa Ricans will often have a bit of avocado, fried ripe plantain or cold meat on the side. Gracias arvindgrover.

49. Breakfast in the Dominican Republic – you need to try the mangu. Mangu is made from mashing boiled plantains with butter and either salami, cheese or eggs. Top it off with a hot chocolate and you’ve got yourself some traditional Dominican Republic fare. Gracias Yuca Diaries.

50. A Turkish breakfast – the full Turkish treatment usually consists of a few varieties of cheese, butter, olives, eggs, tomatoes, cucumbers, jam, honey, and spicy meat. Tesekkür ederim pocketcultures.

Phew, and that’s it! 50 breakfasts from around the world, completed. Who knew there would be such a variety hey?

Follow me on Twitter @VickyFlipFlop and let me know what you think of them all…

And if I’ve inspired you to travel the world to sample them, remember you can always book your cheap hotels with us at

Thanks to everyone for the images from Flickr. Please note, images were used under the Creative Commons License at the time of posting.

10 Easy Muscle-building Recipes Anyone Can Make

In order to stay fit and get lean, you need to eat right.. That means a well-balanced diet containing whole grains, fruit, vegetables, healthy fat, lean meat, and low fat dairy. But if you want to build lean muscle, you also want to include a healthy dose of branch chain amino acids (BCAA). Although that may make you think of taking a supplement, you can actually get everything you need just by eating the right foods.

BCAAs include valine, leucine, and isoleucine. These are three of the nine essential amino acids you must obtain from food, because your body cannot produce them. These amino acids promote protein synthesis in muscles and help reduce exercise-induced muscle damage. Here are 10 healthy recipes that are super easy to whip up. Each contains a nice amount of BCAAs.

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Resins like frankincense and myrrh have been burned in purification rituals throughout history. The resin itself won't ignite easily, so to burn it, you'll need a charcoal puck to sit it on. To burn resins, light the edge of the charcoal puck with a long match or lighter and place it on a non-flammable surface. Give it a minute to heat up, then sprinkle a small amount of resin on top. (Keep watch on this as it burns, as the charcoal is fiery red-hot.)

The smoke of frankincense is thought to carry prayers to heaven in its smoke. It's also used to quiet racing thoughts, making it useful for mindfulness. Myrrh is used to still the mind and align the energy centers of the body, so it's also popular for burning before meditations.

Watch the video: ΓΡΗΓΟΡΑ λεφτά από print on demand (July 2022).


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