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Tip of the Day – NO Skipping Breakfast!!

Studies show that eating breakfast is associated with greater weight loss than those who skip breakfast! (Duan et al., 2022).

Make sure that your breakfast choices are also wise! -High in protein, low in simple carbohydrates (breads, baked goods), and low in saturated fat.

Sample breakfast

– Vega protein powder with 12 oz of unsweetened original almond milk and 1 tablespoon of peanut butter or plain nonfat greek yogurt (for plant-based folks, can use unsweetened plain plant-based yogurt like almond or coconut-based) – 1 thin slice toast of Dave’s Killer bread powerseed, 1 scrambled egg with vegetables, and 2 tablespoon of guacamole.

*Avoid juices as they are high in sugar. *Be careful with creamers as they are often caloric and high in sugar. Use unsweetened original almond milk instead and sweeten with 2 tsps of coconut palm sugar or date syrup if you are diabetic as it is of low glycemic index.

Reference: Duan, D., Pilla, S. J., Michalski, K., Laferrerre, B., Clark, J. M., & Maruthur, N. M. Eating breakfast is associated with weight loss during intensive lifestyle intervention for overweight/obesity. Obesity, 30(2), 378-388. https://online.wiley.com/doi/10.1002/oby.23340

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