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Keep in mind, I have evolved this approach to breakfast over many years of trial and error, experimenting on myself, and gauging what works best for me. You should do the same.
  • Corinne Brown

Many members come to me and ask this question:

“I’m working out hard – why can’t I lose weight?” My answer, always, is: Have you assessed your eating habits? Because small changes in your diet can significantly improve your overall health. But I’m not, ever, telling you to go on a “diet.” I am telling you to change the way you eat – permanently. When you are eating healthily, it’s a way of life, not a short term fix. The short term fixes never work because they are precisely that – short term. To make a change in your body and your health you need to make a permanent change in your eating habits. It sounds difficult, but it need not be complicated, and small changes made over time can add up. Start with breakfast.

For your consideration, here’s a sample of my morning dietary routine…

I wake up and drink water with lemon. This is great for cleansing your digestive system. I generally never eat before my workout since I begin at 5 am, and I also like to have a fasting period of at least 12 hours to help speed up my metabolism.

After my morning workout, I’m ready for breakfast which usually consists of the following:
3-4 whole hard-boiled eggs (I make them ahead of time and always have them on-hand in the fridge), wild smoked salmon, any type of fresh organic greens (arugula, for example), with half an avocado and roasted or steamed veggies on top (broccoli, cauliflower, asparagus are good choices. I usually have them left over from the prior night’s meal), dosed with some salt, pepper, and a shot of cayenne. I wash that down with a cup of hot green tea.

Power Greens

Roasted Cauliflower


This meal holds me till lunch. I am not one to snack, but if you must, a handful of nuts will do the trick.

If you are a coffee drinker, try to drink it black or with grass-fed whole milk or unsweetened almond milk and absolutely no sugars – not even artificial sweeteners (which, fake though they are, can still spike your glycemic level.)

Keep in mind, I have evolved this approach to breakfast over many years of trial and error, experimenting on myself, and gauging what works best for me. You should do the same. You can start with a breakfast like this one and make it your own by adding or substituting foods that you like or that work for you. Assess each change critically – did you feel better after making it, or worse? More energy, or less? More bloated, or less? Listen to what your body is telling you – it always knows best!

Here are some key points to remember:

It’s not just about exercise! The food we eat plays a huge role in how we look and feel. Yes, regular exercise is important, but nutrition has a large impact on our fitness. Healthy eating, in conjunction with exercise, will improve your overall health by reducing obesity and lessening your chances of disease.

Some of the Benefits Of Healthy Eating

· Weight loss
· Diabetes, blood pressure and cholesterol control
· Heart health and stroke prevention
· Strong bones and teeth
· Improved mood
· Improved memory
· Improved gut health
· Obtaining a good night’s sleep
· Improved sex life

With all these benefits, the consistent effort and attention you spend on improving your diet is one of the best investments you can make! Don’t ignore it.

If you need help getting it all sorted out, I suggest speaking with our Eat Smart Nutritionist, Liz Keller. She can help you get on the right track and stay there.

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About the Author

Cor Kale - Copy

Corinne Brown

Corinne Brown is the co-founder and co-owner of Fitness Incentive.

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