Recipes – Sabina Sulovsky | Executive Performance Coach

A Case Study | David

sulovskycoaching76 — Mon, 16 Jun 2025 08:12:17 +0000

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Is your breakfast burning fat or storing it?

sulovskycoaching76 — Tue, 23 Aug 2022 16:52:15 +0000

Eating a sweet breakfast might sound what dreams are made of, but not if you are looking to lose fat, reduce the risk of disease, live a long life and reduce the risk of diabetes oh and increase productivity and focus, then you might want to consider a sweet breakfast.

When I talk about a sweet breakfast I am thinking of high GI, high carbohydrate choices. Examples include toast and sweet jam, croissants and jam, banana bread, and honey on toast.

Eating sugary breakfasts like these cause your body to actually store fat rather than burn it.

The reason it does this is to help balance the sugar in your blood, and for good reason. If you have very high blood sugar you are susceptible to a multitude of very undesirable health concerns including

Blurred vision
Headaches
Erectile dysfunction
Numbness and cold sensitivity in feet due to nerve damage
Damage to the vessels of your eyes, causing vision damage
Delay in healing
Blurred
Skin infections
Extreme hunger
Frequent peeing
Damage to your kidneys and blood vessels
Stomach and intestinal problems such as chronic constipation or diarrhea
Genital infections

For this reason, when you load your body with a high concentration of sugar, ie a sweet breakfast, your body begins to work to reduce the sugar in your blood and store it to prevent these symptoms.

The body stores this sugar as fat as a measure to save you from suffering adverse and sometimes devastating symptoms. Your body is simply trying to take care of you and keep you as safe as possible.

What's more, this response of fat storage is not limited to eating only a sweet breakfast. Eating a breakfast high in refined and overly processed carbohydrates such as white bread, croissants, and refined cereals such as cornflakes, have the same effect as those simple carbohydrates are broken down into simple sugars, causing a sugar high.

The speed at which a food is processed and distributed into the blood is referred to as the Glycemic Index or GI.

Foods with a high GI cause a surge in blood sugar levels, causing the body to store this almost immediately into fat.

Foods of a low GI value however have a much more balanced and gradual effect on the body. As the sugars of the food are released gradually there is no need for the body to spring into action and balance them as they are already pretty balanced. The body is able to use these sugars on expending energy and is less likely to store them, resulting in little to no fat stores accumulating.

Isn't the body clever?

So what to do and what to eat at breakfast time.

The number one tip I give to my clients is to PLAN their breakfast. Don't get intimidated by the word "plan", it just means pre-think it so when you come downstairs in a hurry to get to work you know what you are eating and don't even consider a convenient grab-and-go sweet breakfast.

Some really easy suggestions are

Dense Wholewheat bread with almond butter (make sure the butter just contains almonds, not extra sugar or oil as that will defeat the purpose.

Hardboiled eggs. There is nothing easier than keeping hard-boiled eggs in the fridge so you can grab and go.

These are my fastest food option and they help me thrive. Cook up a batch and keep it in the fridge for unto 3 days. I suggest not peeling them till you need them to avoid smelling out the fridge.

Protein Isolate smoothie

I generally have 2 breakfasts every day to keep my metabolism revved up, one being protein isolate. However, if you are unable to do 2 breakfasts (this is principally for weight loss), then whizz up a smoothie using some protein isolate.

Smoothies can be a savior. You really can put anything in them. Frozen berries, soy milk, oat milk, cows milk, Supergreen powders, collagen...

Experiment with them, but as I said before having a plan.

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Breakfast : Yummy 5 Minute Oats + Blueberries

sulovskycoaching76 — Tue, 03 Sep 2019 00:24:42 +0000

WEIGHT LOSS * + TO BOOST DIGESTION

*When eaten for breakfast with 20grams of Protein

Breakfast absolutely is the most important meal of the day for a plethora of reasons, not to mention putting you in the drivers seat when it comes to determine your metabolic rate for the day, and productivity, alertness, digestion and all that other good stuff.

So you would be silly to waste this opportunity of setting the rate at which your body burns fat by making the wrong choice at breakfast time.

Chose a unhealthy, hight sugar, nutrient low breakfast such as bagels, cakes and biscuits and you are setting your metabolism to zilch for the day. Meaning little to zero fat burning, low energy and a pretty sleepy day.

Select the right breakfast of wholegrain, protein and vitamins and mineral and your day will blossom.

If weight loss is your sole objective protein needs to be a large portion of breakfast. This is easy to do by opting for 2 breakfasts. That is take a protein drink of at least 20g protein, such as quality whey isolate or pea protein before you eat your second breakfast of oats. Easy and even tastier when you know it is pushing your metabolism up to the skies.,

This best kind of oats to use would be steel cut, but if you are like me and short on time (and effort) then rolled oats are good too. You can cook cook them in the microwave, although I would opt to cook them on the stove in a metal pan, much healthier for you and actually a much tastier breakfast.

Try and enjoy the process and not rush it

Ingredients

Whole Grain Oats
Blueberries (reserve some for a pretty garnish)
Pear
Natvia
Almond Milk (or whatever milk you prefer)
Pepitas
Raw almonds

Combine ingredients on stove and cook for 3 minutes on high. Reduce heat and stir occasionally for remaining 2 minutes.

Scoop into a bowl and add blueberries to the top to make it look a bit pretty/

Enjoy

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Women’s Health Made Simple

sulovskycoaching76 — Thu, 18 Jul 2019 06:23:21 +0000

Women's Health, in particular Mother's healthy is fundamental to the wellbeing of the family unit. When you go down, everything goes down.

So why is it that we spend so little time on our wellbeing, especially considering the impact it has on our family.

For many of us, me included, you struggle with time, space, finances. You sacrifice your own wellbeing in order to focus on that of others. Now whilst I wholeheartedly believe you should prioritise spending time and money on your own wellbeing, if that is too hard to swallow, what if you considered taking care of your wellbeing the most elementary of ingredients in taking care of the wellbeing of your family.

What I am saying is that if the idea of you spending time, effort, money on yourself fills you with guilt and shame and feelings of selfishness, then change how you look at it.

Look at taking care of you as taking care of them.

It is that simple.

Now you can let go of the guilt and start taking care of you without any hard feelings. After all, you are pretty amazing. That kind of awesomeness needs special attention.

My mission is to help reclaim your sanity and self love by refocussing spending time on you as a non negotiable of your families wellbeing.

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