Extreme Newsletter—Diet and fitness tips, recipes, and motivation

Issue #015 02/10/10 QUICK AND EASY BREAKFASTS!

Trainer Tip: Speed and Pace
Workouts are like porridge—you need to find the one that's just right for you . . . Kick higher or lower, run faster or slower, lift more or less, and find the proper range of motion that's best for your body. This philosophy takes the pressure off and allows you to get the best workout possible.

Tony Horton

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7 Days, 7 Breakfasts

By Joe Wilkes

It's hard to work good nutrition into our days. We're working longer and longer hours and still trying to fit in 30 to 60 minutes of exercise, not to mention all the studies coming out that say we're not getting nearly enough sleep. The hours run out. The snooze button gets pushed. Breakfast often turns into eating last night's leftover takeout during the morning commute. Or worse, it turns into no breakfast at all.

Breakfast Burrito

People often skip breakfast in hopes of getting more sleep or losing more weight, but in fact, people who replace breakfast with extra sleep end up having less energy. Breakfast skippers also tend to gain more weight. They start the day with a slow metabolism then overeat at lunch because they're hungry. You're much better off trying to eat something nutritious in the morning so your brain and body rev up and you don't start the day with cravings that often get relieved by donuts in the break room. Here are seven breakfasts that you can squeeze into the busiest schedule.

Note: Some of the recipes call for eggs. You can use egg substitutes like Egg Beaters® (1/4 cup per egg), two egg whites per whole egg, or tofu, depending on the recipe and your dietary concerns. Additionally, some recipes call for whole wheat ingredients. Gluten-free versions can be substituted in every case (but no white-flour substitutes!). All nutritional information is per serving. Recipes are for one serving unless otherwise noted.

Sunday: Mom's Pancake Recipe

PancakesLike so many of my family's "secret" recipes, this one began life on the side of a package of food. In this case, it was a carton of eggs (no surprise when you see the second ingredient). But this is a pretty good way of sneaking extra protein to your kids—it'll definitely get a better reaction than a boiled egg and a scoop of cottage cheese. For the grown-ups who are watching their cholesterol, my brother came up with an alternative: substituting six egg whites and half an avocado for the six eggs. The pancakes turn out a bit green, but if you can get past that, they're quite tasty. You can top them with your favorite fresh fruit. If you can't live without maple syrup, go for grade B or grade C. Those syrups contain more of the natural minerals that are filtered out of the grade A syrup. And they're cheaper!

  • 1 cup fat-free cottage cheese
  • 6 eggs
  • 1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
  • 1/4 cup canola oil
  • Pinch of salt
  • Dash of vanilla extract
  • 1/4 cup milk

Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies by size. Serves 6.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Total Carbs Fiber Protein
225 15 grams 9 grams 1.5 grams 13 grams

Monday: Power Oatmeal

Oatmeal with BlueberriesOatmeal is one of the healthiest grains around. The Mayo Clinic even includes it in its list of the top five foods to lower your cholesterol numbers. It has a high soluble fiber content that helps reduce cholesterol and slow sugar digestion, a benefit for people living with diabetes. It also has a high insoluble fiber content, which has been linked to cancer prevention. It's a good source of protein, as well as vitamin E, zinc, manganese, magnesium, and iron, among other nutrients. While it is a little on the bland side flavor-wise, it's easy to liven it up with some healthy ingredients, including seasonal or thawed frozen berries, nuts, and flaxseed.

There are a lot of schools of thought on the best way to prepare oatmeal. Purists will choose unrolled oats, either whole or steel-cut, and cook them forever (all right, 30 to 40 minutes). Those of us who don't live on "Martha Stewart time" are more apt to select rolled or quick-cooking oats, which can cook in about 5 to 10 minutes. And those of us truly strapped for time enjoy the convenience of instant oatmeal. For this recipe, use the plain oatmeal of your choice; just choose one that doesn't include sugary flavorings like maple brown sugar, apple cinnamon, etc. We're going to flavor it ourselves with high-antioxidant blueberries and heart-healthy fats from walnuts and flaxseed. For extra protein, add half a scoop of Beachbody's Whey Protein Powder.

  • 1 cup prepared oatmeal (see above)
  • 1 Tbsp. flaxseed
  • 1/2 cup blueberries
  • 1/4 cup walnuts, chopped

Mix all ingredients in a bowl (or a to-go cup).

Preparation time: 10 minutes

Nutritional information (per serving; without and with Whey Protein Powder):

Calories Fat Total Carbs Fiber Protein
436 26 grams 48 grams 10 grams 12 grams
(with Whey Protein Powder)
491 27 grams 50 grams 11 grams 21 grams

Tuesday: Carl's Chocolate Almond Shakeology®

Chocolate Almond Shakeology, Chocolate, and AlmondsI was able to get my hands on Beachbody® CEO Carl Daikeler's favorite Shakeology recipe. And anyone who's been fortunate enough to spend time in the company of our energetic boss will join me in saying, "I'll have what he's having." For harder-to-find ingredients like almond butter or almond milk, you could substitute peanut butter or soy, rice, or skim milk. For harder-to-stomach ingredients like the raw egg, you could use protein powder.

Mix all ingredients in a blender until creamy.

Preparation time: 10 minutes

Nutritional information (per serving):

Calories Fat Total Carbs Fiber Protein
443 12 grams 62 grams 13 grams 27 grams

Wednesday: Healthy Breakfast Burrito

Breakfast Burrito and IngredientsGoing to college in Southern California, I gained a lot of sustenance from burritos of all kinds. I also gained a lot of weight. Stuffed full of cheese, fried potatoes, and larded-up refried beans, the breakfast burritos were delicious and filling to a fault. But breakfast burritos don't have to be unhealthy. Fillings like veggies and eggs that are often crowded out by the cheaper and fattier ingredients can be elevated to star status in the dish. You'll create a quick, healthy breakfast that can be eaten on the move (although the police department would discourage trying to eat while driving).

By the way, here's a tip for easy-peasy scrambled eggs or egg substitutes I learned from a "restaurant" in our last office building that prepared a wide variety of hot dishes using only a microwave. Scramble an egg in a coffee cup or small microwave-safe bowl. Depending on your wattage, nuke it for 30 seconds to a minute, and voilà, scrambled eggs perfect for a sandwich or a burrito.

  • 1 scrambled egg or egg substitute (or tofu)
  • 1 6-inch whole-grain tortilla
  • 2 Tbsp. black beans, canned
  • 2 Tbsp. low-fat cheddar cheese (or soy cheese)
  • 2 Tbsp. chopped tomato
  • 2 Tbsp. chopped onion
  • Hot sauce to taste

What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.

Microwave scrambled egg or egg substitute until cooked. While egg is cooking, spread out cooked tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one half of the tortilla. Heat the beans in the microwave (not too much or they'll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don't have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)

Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)

Nutritional information (per serving):

Calories Fat Total Carbs Fiber Protein
304 10 grams 35 grams 6 grams 20 grams

Thursday: Fruit Parfait

Fruit ParfaitThe Harvard School of Public Health recommends that most people should have at least NINE half-cup servings of fruits and vegetables per day. So you can see that if you skip breakfast, you're really putting the pressure on the rest of your meals. A diet high in fruits and veggies lowers the risk of high blood pressure, stroke, heart disease, cancer, and blood sugar problems, as well as offering many other health benefits. This recipe layers yogurt with three different types of fresh fruit. You can substitute any other fruit (preferably in season) for one of the fruits in this recipe. (For anyone thinking of hitting the drive-thru at McDonald's® for its version of this recipe, you could do worse in an emergency, but this is way healthier.)

  • 1-1/2 cups plain low-fat yogurt (or soy yogurt)
  • 1 Tbsp. almonds, finely chopped
  • 1 Tbsp. flaxseed, ground
  • 1/2 cup blueberries
  • 1/2 cup apple, diced
  • 1/2 cup cantaloupe, diced

In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn't that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one's watching.)

Preparation time: 10 minutes (more or less depending on what needs chopping)

Nutritional information (per serving):

Calories Fat Total Carbs Fiber Protein
453 16 grams 57 grams 9 grams 27 grams

Friday: Tuna Salad Surprise

Tuna SaladHave you ever noticed that some mornings the cat has a healthier breakfast than you do? Tuna's not just for lunch anymore. In fact, when we have our big healthy employee breakfast at Beachbody, a big bowl of this tuna recipe is usually the star of the buffet. Tuna is really high in protein and a great source of vitamin D and healthy omega-3 fatty acids. You could mix it up by substituting canned salmon once in a while. This recipe replaces fattening mayonnaise with healthy veggies and lemon juice for a refreshing, high-energy breakfast (although we might suggest an after-breakfast mint).

  • 5 oz. canned tuna in water (if in oil, skip olive oil)
  • 1 Tbsp. olive oil
  • 1 tomato, diced
  • 1/4 cup green onions, diced
  • 2 Tbsp. parsley and/or cilantro (or more to taste)
  • 2 Tbsp. lemon juice (or to taste)
  • Salt and pepper to taste
  • Raw jalape�o (if desired)

Mix first four ingredients in a bowl and season to taste. Chop in some raw jalape�o for extra zip!

Preparation time: 10 minutes

Nutritional information (per serving):

Calories Fat Total Carbs Fiber Protein
356 15 grams 12 grams 2 grams 43 grams

Saturday: Vegetable Frittata

Vegetable FrittataSince it's the weekend, it might be nice to make something you don't have to eat in the car. Frittatas are like omelets for the oven. All the flavor, but you don't have to try to flip it on the stove top (or onto the floor, as the case may be.) It's a crowd-pleaser! Feel free to experiment with other favorite veggies like broccoli, cauliflower, mushrooms, zucchini, etc.

  • 6 eggs, beaten
  • 1 cup fresh spinach, torn
  • 1 tsp. garlic, crushed
  • 2 medium plum tomatoes, chopped
  • 1/4 cup onion, chopped
  • 1 red bell pepper, chopped
  • 2 Tbsp. fresh basil, chopped
  • 1/2 cup low-fat Swiss cheese (or soy cheese), shredded
  • 1 oz. Parmesan cheese (or soy cheese), grated
  • Cooking spray

Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).

Preparation time: 15 to 20 minutes

Nutritional information (per serving; 1/2 frittata):

Calories Fat Total Carbs Fiber Protein
414 23 grams 14 grams 4 grams 33 grams

Of course, you should feel free to eat any of these breakfasts on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan. Come back next week for part two of our five-part series, and get recipes for 7 Days, 7 Lunches. Bon appétit!

Related Articles
"14 Ways to Follow the P90X Nutrition Plan on the Road"
"Eating for Great Abs"
"Recipe: Crispy Oven-Baked Chicken"

Got something to say? Chat with the writers and other readers this coming Monday, February 15th, at 7:00 PM ET, 4:00 PM PT, in the Beachbody Chat Room!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

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Help Us Help Haiti

HURRY! Time to have your donation matched is running out! By now, we've all seen the horrific images on television of the destruction in the wake of the earthquake that struck Haiti on January 12th. Beachbody wants to help. From now until February 15th, Beachbody will be matching up to $60,000 in donations made by Beachbody employees, Coaches, or customers to a number of Haiti relief efforts. Click here for more details from Beachbody CEO Carl Daikeler, and please donate today.

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Going from Fat to Fit with the X

Check out this inspiring video from P90X® graduate Duke G. His journey started with a sobering trip to the doctor's office—Duke was declared obese. Three years later, his battle with the bulge has resulted in bulging muscles and a new lease on life.

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9th Law of Exercise: Loving It

By Tony Horton

Exercise involves commitment, determination, planning, consistency, and intensity. If you don't like what you're doing, there's no way on earth you'll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90® exclusively and it works for you, then keep doing it until it doesn't work for you. If you get partway through P90X and it's not your cup of tea, then stop and do something else. Something's got to bring you back day after day, week after week. Love it or leave it.

Women Working Out

I don't know about you, but if I don't like or love something, then I don't do it. Period. On the other hand, I'm extremely motivated when it comes to doing the things I love. Folks always ask me what I consider to be the best ways to get in shape: "Is Power 90 really the best program for me?" "What do you think about spinning?" "I hear that kayaking is the fastest growing sport in America. Will that get me in shape?" "If I run more, will that help me burn off extra fat?" The truth is they're all great ways for losing weight, getting in shape, and living a healthy lifestyle. If any of these workouts feels like work to you, then it won't work for you, especially over the long haul. People fail to finish fitness programs because they don't enjoy what they're doing.

It boggles my mind why anyone would continue to do anything they don't enjoy. Call me crazy, but I believe that loving what you do is the key to joy and happiness in every category of life. If you're dealing with a lot of emotional drama, slaving away at work, and eating junk food, then how in the hell will you stick with a workout program that you dread before starting it? It helps to be enthusiastic about what you're doing. It's a thrill for me to see the thousands of folks start and complete my workout programs. It means that "fun and variety" are key components to people's success. Power 90 and P90X work because Beachbody supported me in my quest to incorporate the things I love.

The formula for figuring out what you love (this applies to everything in life) is simply being creative and curious (see "1st Law of Exercise: Variety" in the Related Articles section below). Curiosity and creativity involve finding ways to modify, integrate, and alter your workouts so that you can incorporate the things you love into your daily routines. I'm at the point in my fitness journey where I'm not exactly sure what my workout is going to look like 10 minutes before I start it. I often develop my workouts on the fly. This approach allows me to be creative as I make my way through it. I do this when I ski and rock climb, so why not with my workouts? I've been noticing lately that some people in the Beachbody community have been combining different programs to create personalized workouts. This is genius! They're mixin' it up and finding ways to enjoy it. Loving it helps you stick with it. Sticking with it will happen when you find ways to make it interesting. I recommend this strategy only after you've completed a full round of Power 90 or P90X.

If you're anything like me, you'll discover that the same thing over and over doesn't work over time. FIND WHAT YOU LOVE (no matter what anyone else says) and do that. If you stay curious, try new things, and abandon the exercises you dislike and continue doing the ones you love, then you'll discover a fitness philosophy that you'll stick with for a lifetime.

Peace,
Tony H.

Related Articles
"1st Law of Exercise: Variety"
"5th Law of Exercise: Reality"
"8th Law of Exercise: Sleep (and Stress)"

Got something to say? Chat with the writers and other readers this coming Monday, February 15th, at 7:00 PM ET, 4:00 PM PT, in the Beachbody Chat Room!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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10-Minute Recipe: Seared Ahi Tuna

Seared Ahi Tuna

Skip the expensive seafood restaurant and its fattening sauces and sides. This quick and easy gourmet treat will load you up with a whopping 50 grams of protein, almost no carbs, and only a little fat (and healthy fat at that). This recipe is delicious hot off the grill or chilled for a salad or sandwich

  • 6 oz. ahi tuna
  • 2 tsp. Asian five-spice seasoning
  • 1 tsp. grill seasoning
  • Cooking spray

Spray a grill pan or outdoor grill with cooking spray and preheat on high heat. Coat the tuna with combined seasonings. Sear tuna 2 minutes on each side, then remove from heat.

Serving suggestion: Slice tuna on an angle and serve over mixed greens that are dressed simply with extra virgin olive oil and lemon juice.

Preparation Time: 5 minutes

Cooking Time: 4 minutes

Nutritional Information (per serving):

Calories Protein Fiber Carbs Fat Total Saturated Fat
236 50 g 0 g < 1 g 3 g 0 g

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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