Leslie Sansone is the creator of the original Walk at Home program. What started as a few classes in church halls has grown into the number one walking program in the world, grossing over $200 million. Her walking DVDs can be found internationally in retail stores such as Wal Mart, Sam's Club, Costco, Target, K Mart, and Best Buy. Leslie produced more than 100 popular DVDs, several successful infomercials in the U.S. and Great Britain, and has written four fitness books, including Walking The Walk and Walk Away The Pounds. Leslie has been called on by the President's Council on Physical Fitness, the PA Governor's Council, Weight Watchers, Jenny Craig, and TOPS. She has created walking workouts specifically for NutriSystem which are included and recommended as the activity component to their highly successful meal plan program. Leslie Sansone has been featured in popular magazines and publications such as the New York Times, People Magazine, Prevention, Walking Fit, Health, Guideposts, and is a contributing editor of Women's Day. She contributes her time, expertise and financial support to health organizations including the American Heart Association, American Cancer Society, American Diabetic Association, and MDA. Leslie has served on the Leadership Council for IDEA and holds eight certifications including the prestigious American College of Sports Medicine and Cooper Institute: Group Exercise Leader. Leslie was chosen to be one of three keynote speakers for the American College of Sports Medicine national fitness and health summit in 2008. Leslie has been called on by the President's Council on Physical Fitness, the PA Governor's Council, Weight Watchers, Jenny Craig, and TOPS. She has created walking workouts specifically for NutriSystem which are included and recommended as the activity component to their highly successful meal plan program.

Guest Blogger Leslie Sansone--

Do you know how IMPORTANT your first meal of the day is? Well allow me to announce this…..your first meal of the day is CRITICAL in how you will eat for the rest of the day. Many studies prove, those that eat a “BALANCED” breakfast are more likely to NOT over-eat the rest of the day. A steady supply of food and water is the ultimate formula for physical performance….thinking clearly, high energy, mental alertness…performing at high levels ALL through the day, not just 1 or 2 hours a day is the result of a steady, balanced daily food intake. So what does steady mean? Not allowing the body more than 3 or 4 hours without food and water. When you wake after 8 hours of sleep, you have been “fasting” – you must break the fast (breakfast) or the body turns on the “slow down the metabolism” button to conserve energy. The body doesn’t know when it’s getting food again so you get a SLOW metabolism! Now, what does “balanced” mean? The best food choices are ones that include a portion of each food group: some carbohydrate, some protein, some dietary fat at each meal. Some of my favorite breakfasts that include all food groups:

*(Drink a glass of water before eating)

BREAKFAST!

#1 – Cooked oatmeal with skim milk and brown sugar; banana with Tbsp. of peanut butter

#2 – 2 eggs scrambled (I spray PAM on pan) lightly salt; 2 – slices whole wheat toast with pat of butter; an orange

#3 – Low fat yogurt with low fat granola mixed together; ½ of English muffin with peanut butter

***Whole Wheat Pancakes, waffles, cereals are all great choices too! I like some of the nutritional bars with soy protein as a breakfast choice.

Six Strategies for Developing Your Breakfast Habit

1. Protein Power

Why protein for breakfast? The body takes longer to break down protein, meaning you stay full longer. You won’t experience those spikes in blood-sugar levels. Eggs are a classic breakfast source of protein, but don’t forget the natural peanut butter. Breakfast meats like bacon and sausage, as well as cheese, tend to be high in saturated fat, so use them sparingly.

How about some beans, low fat milk, yogurt or cottage cheese? See what creations you can come up with.

2. Break the Social Rules

“You are eating that for breakfast? Break free of old thinking and determine just what it is you want to eat each morning. Whether it is a chicken salad, or a healthy dinner. Eating a balanced meal for breakfast is what matters.

3. Coffee is not Breakfast

Coffee may help you wake up, but it does not give you more energy in the morning. The caffeine is an accelerant. It takes whatever energy you have and burns it faster. Your heart beats faster and you feel more alert but you also run out of energy. You may have coffee for the spark to get the engine started, but fill up your tank, too.

4. Get Wholesome

Whole grains are so good for you. Oatmeal is good example. The 5 minute old fashioned oats are such a good investment and require only 5 minutes in the morning. Steel-cut oats are the coarsest of all. These take 20 minutes so depending on your time in the morning choose wisely. The least the grains are processed the better.

5. Drink Your Breakfast

The latest trend in breakfast are the high-protein drinks. Why not make your own fresh drink. Fruit Smoothies are such a great choice. You can concoct lots of delicious varieties with some fresh berries, low fat yogurt, protein powder, ice, water or milk.

6. Delay Breakfast

Dreading breakfast? Those of you that just can’t stand to eat breakfast upon awakening in the morning, not to worry. You can work with that. Just make sure to schedule your breakfast at 10:00 or when you are ready. Breakfast 10:00, lunch 3:00 and dinner at 8:00 may work for you. Just don’t skip this important meal--it is key to your success!

Keep Walking!

Leslie

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