The perfect start to every day

There are four key elements that are in your control that decide how perfectly healthy you start your day. If you follow this formula, you’ll feel awesome before you even head out the door on your morning commute. The four elements are four simple words: breakfast, sunlight, breathing and water.
A study published in the American Journal of Epidemiology (Autumn 2003) reported that those who miss breakfast are 4 ½ times more likely to be obese than those who eat a morning meal.
In one study, moderately overweight women who regularly skipped breakfast were randomly divided into two groups. One group was asked to eat a low-fat breakfast every morning, while the other group was instructed to continue forgoing the morning meal. After 12 weeks, the breakfast eaters lost significantly more weight than the breakfast skippers.
Along with the fat-burning benefits of eating breakfast everyday are also improved mental alertness, increased energy, more optimism and a better attitude—in short, a better day all around!
A good breakfast, high in protein and fiber, moderate in carbohydrates and low in fat will rev up your fat-burning potential for the whole day. A great example is a protein shake— a combination of milk, low-fat yogurt, whey protein powder, fresh fruit and ice. Yogurt smoothies are also easy and popular as well. To make one serving, layer ½ cup fat-free or low-fat vanilla yogurt and ½ cup fresh or frozen fruit (blueberries, strawberries and bananas—are my favorite and I ran my fastest marathon after drinking one that my wife made) with a tablespoon or two of granola sprinkled on top.
Remember, according to many studies, when you skip breakfast, you not only keep the body’s fat burners in ‘off’ mode, you also turn on the fat-making process. You lose twice!
In addition to having breakfast, you should also get up at the same time each day, and upon arising, turn on the lights. Sleeping in or hitting the snooze on the alarm repeatedly causes an effect that is similar to a jet-lag-like sleep disturbance that leaves you worn out and less alert.
Think of bright sunshine as if it’s a plethora of healing and life-giving energy. Haven’t you felt energized upon pulling the shades clear up and feeling the warmth seep into the room around you?
It’s a fact that: a brightly lit room has about 500 lux of light (1 lux is the scientific equivalent of the light from a single candle) compared with 10,000 lux of light at sunrise, and 100,000 lux of light at noon on a sunny day. To our metabolism, spending a day indoors is virtually the same as spending the day in darkness. It stimulates the inherent physiological processes associated with sleeping and gaining weight.
Good posture encourages good breathing. Even if you don’t slump, chances are you rarely take a good cleansing, belly-distending breath. Think of the productiveness and energy you’re missing out on. Oxygen is the central fuel for metabolism and energy production. When you don’t take in enough oxygen with each breath, your metabolism automatically slows down, your cells are unable to effectively burn off excess body fat or resist turning new calories into stored fat.
Poor posture contributes to oxygen starvation, and something as simple as deep breathing can activate the fat-burning process.
Lastly, drink plenty of water (at least 50- 64 ounces every 24 hours). In fact, a recent medical study showed that sipping 17 oz of ice water can raise metabolism by 30% for 90 straight minutes. Lesson #1: Maximize calorie burning by drinking cold water.
Recent research at the University of Geneva indicates green tea may increase metabolism and fat burning by up to 35%.” Lesson #2: Iced green tea, more power to you.
Most sources recommend drinking four to six 8-12 ounce glasses of water daily. My wife and I carry a 32 oz stainless steel insulated water bottle wherever we go. When you think that you lose up to two cups of water a day by breathing alone, staying hydrated takes on even greater meaning. (And all that deep breathing you’re going to start doing? Drink up!)
Activating your metabolism regularly maximizes your energy levels and burns fat. It’s truly the key to fat loss that lasts. Along with daily exercise, the key to a nutritional diet is eating light meals, healthy snacks, and activating your metabolism every 30 minutes throughout the day.
You can do it!

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