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Tips to Building a “Better Breakfast”

Monday, March 31, 2014

Tips to Building a “Better Breakfast”
Below are my Favorite Tips to Building a Better Breakfast…

Tip 1: Timing is Everything!

Make sure to enjoy a full complete breakfast as soon as possible after waking up! Preparing and eating your breakfast within 45mins max after waking up is best! it allows your metabolism to rev up and tell you body and brain your ready to go! Bring on the Day! Skipping breakfast by all costs is a NO NO! if you over ate the night or meal before just move on and continue being healthy as normal

Tip 2: Proteins and Fiber a Plenty!

Make sure to include plenty of Healthy Whole Complete Protein Sources and Rich Fiber from Whole Grains, Complex Carbs and Nuts/Seeds! There are plenty of Dairy Free, Vegan, Soy Free, Gluten Free and Lactose free options if needed, just do your research. Please note if you are not Vegan, soy free dairy free etc. then you dont bother. Just enjoy eating healthy foods.

Tip 3: Consume your Freggies!

Make sure that whatever you choose to prepare has a great selection of fruits and even veggies incorporated if possible! While veggies at breakfast arent always doable fruit is! so include it anyway you can!

Tip 4: EATTTT a HEARTY Meal!

Your Coffee and Low Fat muffin breakfast doesnt cut it at all! you need to eat a complete breakfast that has enough nutrients and actual real food to fuel you up! many coffee/muffin deals spend all 400 cals you have on 1 small processed carb snack that doesnt fill you up at all and leaves you hungry before lunch to go snack on stuff you dont need! make sure you have many components to your meal.

Tip 5: Less is more!

Choosing Items that are lower in calories will allow you to each more of those foods but dont select foods that are higher in saturated fats, empty processed sugars or high amounts of sodium. the Less Processed the food item the better! Choose foods that are filling and pack a punch of fuel. Complex Carbs are you friend use them wisely… Processed Refined carbs are not! KNOW THE DIFFERENCE BETWEEN THE 2 types!


Forgot to buy breakfast items, short on time and need to eat on the run. All your favorite fast food and coffee chains have options available for you. HOWEVER you need to do the research. know the calories that you can use and search on their companies website for nutrition information. places like Starbucks and even Tim Hortons have healthier options available to enjoy!

Tip 7: Choose Foods you Enjoy!

Simple… find foods and beverages you enjoy that are healthy and incorporate those into your meal you will in turn be more excited to enjoy breakfast everyday!

Tip 8: Coffee and Tea are FREE!!!

Regardless of personal and Medical Opinions I honestly thing that coffee and tea in moderation has some great health benefits! Dont always cry over what you hear! Coffee is good! Tea is even better! BEST PART! These and other non acidic versions like Vega Sugar Free Energizer are CALORIE AND CARB FREE!!! and will give you the caffine you crave to bring you alive! lol!

* Just remember adding lots of milk, sugar, cream etc.. adds lots of calories, carbs and fat so be careful and include those into your plan.

Tip 9: Rember the Cereal 5+5+10 Rule

When Choosing to Eat Cereal with your breakfast choose selections with at least 5-7g of Protein and Fiber each MINIMUM!!!
You also want Cereals that have more whole grains and less sugars added Try keeping the Sugar Level per serving to less than 10% DV. If sugar is one of the top 3 ingredients in the list… throw it away as its a waist of time! Many so called “Healthy granola or trail mix type fruit and nut cereals are really high in carbs and added sugars and others are higher in fats due to the nuts added so watch out and read labels carefully. Kashi (Toasted Cinnamon) and Special K (Protein) each have a high protein/fiber option available to them (both listed in brackets). Oatmeal especially steel cut or Quick cooking oats are a great alternative if you want something hearty. Those flavored packet oats aren’t always a good choice unless it has the right amounts of proteins/Fiber. Quaker makes a green box called “PROTEIN” which has 6 + 6 and is only 20 carbs and 150 cals a great choice!

FINAL TIP: Variety is the Spice of Life!

To get all the vitamins and minerals that you need to enjoy a balanced diet you should choose a wide variety of choices each day. try different combinations of colorful fruits and veggies! Each color of fruit and veggies has different healthy benefits… Red Veggies have Lycopene, Orange has Beta Caratine etc… Try even combining many of the Superfreggies like Kale, Spinach, Pomegrantes and Goji berries, Blueberries, Raspberries, Bananas, Tomatoes, Brocoli and the like!

AFTER ALL… Enjoy your meal!

  Member Comments About This Blog Post:



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JUSTYNA7 4/2/2014 2:17PM

    I love breakfast so this is not a problem for me... but I still enjoyed all the ideas John, Thanks!

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    Thank you!! I always struggle with Breakfast, and I shouldnt seeing that i workout before lunch!!! I will put these into action!

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2BEHEALTHY2014 3/31/2014 10:26AM

    All great ideas. Thanks for sharing!

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DFOLKARD 3/31/2014 7:26AM

    A wealth of info! emoticon

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TENNISJIM 3/31/2014 5:43AM

    Thanks for the tips

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1HAPPYSPIRIT 3/31/2014 5:41AM


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More Than a Number (My Sucess Story in Pictures)

Thursday, March 20, 2014

per my sparkfriend debs Suggestion on facebook... I am gonna share my Success Story titled "More Than a Number". Its basically a 3min video of my overall journey to better health and fitness filled with before and after photos and inspirational quotes and sayings that i live buy as well as fitness photos from my fitness events i've done and things about health and wellness i love! hope you like it and can get inspired to make changes in your own life! If you feel yourself struggling and need support thats what we are all here for on spark. Dont hesitate to contact me via my wellness email adress... or on my personal diabetes blog


  Member Comments About This Blog Post:

MYJUNIEMOON 4/18/2014 8:28AM

    Very Inspiring!!!

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REENSKI 4/15/2014 11:50AM

    Love it-Congratulations on your success! And thank you for the inspiration to keep on going.

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WINTERRAIN 3/23/2014 11:05PM

    I absolutely LOVED this!!! Amazing! Thank you for sharing!!!!!

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JUSTYNA7 3/20/2014 2:46PM

    Love love love it! So motivating it brought a tear. I am so proud to know you John! You keep doing amazing things because you ARE amazing. Thank you for sharing and for bringing your story to "light". XXXX XX Justyna emoticon

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CARMEL_466 3/20/2014 11:45AM

    You are emoticon ! Thanks so much for sharing this me more motivated than ever.

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P0KERS0PH 3/20/2014 11:20AM

    You are amazing John, you have accomplished so much and we are all very proud of you. You're literally half the man you used to be!

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DFOLKARD 3/20/2014 10:55AM

    So glad you brought this over to Spark! It is awesome!

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AJB121299 3/20/2014 8:58AM


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COOKIE_AT_51 3/20/2014 7:33AM

    emoticon emoticon emoticon

emoticon emoticon emoticon

Loved this (as you can probably tell) ... great idea, very inspiring, congratulations on your fabulous accomplishments.

Keep sparkin' ~ Cookie

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SIESHU 3/20/2014 7:11AM

    Ohmygosh.. that was INCREDIBLE, Just as YOU ARE! Thanks so much for sharing that.. truly inpsiration, John!

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TENNISJIM 3/20/2014 6:09AM

    Thank you for sharing the video

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My Oscars 2014 Red Carpet Thoughts!

Tuesday, March 04, 2014

My 2014 Oscars Red Carpet Report...

Hottest Person on the Red Carpet: Bradley Cooper!
Sexiest person on the Red Carpet: Bradley Cooper!

Could anyone else be that sexy the few pics i did see of him smiling at the crowd made me wanna melt. His 2014 level of sexy is so amazing the red carpet cant handle him! His Tux and perfect glow was such a turn on!

Best Dressed Couple of the Night: TIE!
1. Brad and Angie
2. Ellen and Portia

10 Best Dressed: (in no order)
1. Sandra Bullock
2. Lupita Nyong'o
3. Kevin Spacey
4. Joseph Gordon Levitt
5. Jason Sudeikis
6. Kate Hudson
7. Anne Hathaway
8. Calista Flockhart
9. Naomi Watts
10. Glenn Close

11 Worst Dressed: (in no order) (had to make it 11 Sally and Goldie tied for last place)
1. Julia Roberts
2. Lady Gaga
3. Jared Leto
4. Camila Alves
5. Kelly Ripa
6. Pharrell Williams
7. Goldie Hawn
8. June Squibb
9. Kellan Lutz
10. Liza Minnelli
11. Sally Feild

** My Own Opinions of course **

  Member Comments About This Blog Post:

STRONGNFIERCE 3/7/2014 11:08AM

    Ahh I missed it all!!! I'll have to see what i can find on the internet!!

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DFOLKARD 3/4/2014 11:17AM

    Didnt see Goldie but another Indigo made a comment on her lol.

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EABHA70 3/4/2014 11:07AM

    I missed the Red Carpet (and most of the awards really) but I did notice Bradley Cooper! To be honest, I don't think I've seen him in much, but I think I'll be checking his work out really soon!

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Gym workouts - Week 1 at new Gym

Sunday, February 09, 2014

Thursday was a Run
4.2k run on tredmill and 11mins Stepper - 750 steps 50 floors

Friday was my day off from the gym to rest up!

Saturday was Total Body and Cardio so i did
4.8k run on tredmill and 20mins ST
(4 Sets of Each)
-Seated Leg Curls
- Chest Press
- Hip Abduction
(3 Sets) of Fly & Delts

Sunday today was Abs and Leg Cardio
15mins Arc Training
24mins Stationary Bike
5 Mins Stepups
20min Rapid Obliques Ab Workout

Monday will be Lower ST Legs and a 5k Run
Tuesday will be Arms and Sholders and Stepper 40mins
Wednesday will be 30min Run Tredmill and Abs 20mins

  Member Comments About This Blog Post:

JUSTYNA7 2/23/2014 6:56PM


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AMINO_WELLNESS 2/10/2014 6:04PM

    yah this will explain my good numbers for the next few wks im soo happy in the zone right now and the gym membership i think really helps to keep me on track speak of that its time for gym! hehe! plus when the weather sucks i can save the excuse and just walk to the gym 5mins from my front door! emoticon

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DFOLKARD 2/10/2014 6:25AM

    WTG JOHN! emoticon

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STRONGNFIERCE 2/10/2014 4:22AM

    Wahoo awesome work!!

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Vega Sport Sugar Free Energizer! - check it out!

Friday, January 31, 2014

Heres the good stuff!

I use this in leu of my Iced Lattes in the morning for a perfect fuel for the day! this can also be used to fuel light workouts like yoga or recover runs!

Heres whats inside it:

Check out the youtube video with proper explaination here:


  Member Comments About This Blog Post:

STRONGNFIERCE 2/4/2014 11:22PM

    Have to check it out!

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