5 Unique Breakfast Tips To Help You Look & Feel Amazing!
Dear Friend,
Often, when designing a healthy ♥️ menu for life-coaching, they ask, “What do you think about intermittent fasting?”
I advise them, “It works best if you’ve been eating great and working out consistently for several months., If you haven’t, fasting will just wreak havoc on your metabolism, causing your body to hold onto calories, storing them as fat.”
“Oh,” They say.
Their next question is, “What do you eat for breakfast?”
I prepare them, “It’s not your typical breakfast. I’ve designed it purely for health.”
Then they’re curious, so I tell them, “Though I’m a foodie, breakfast for me is purely functional. I get my pleasure 😇 from food during my dinners.”
Here’s what I share with them:
- Organic black coffee; I don’t want pesticides in my coffee. Pesticides are designed to kill life 🐜 . I drink my coffee black because I like the taste and I don’t want the sugar, calories or additives that can compromise my health. Because coffee can have mold, I also buy mold free coffee ☕️
- Kombucha; I drink this for it’s probiotic, low calorie benefits = gut health, less anxiety, weight loss, and so on…
- Kimchee; I eat this for probiotic and anti inflammatory properties = less pain, disease. healthy weight
- Seasonal fruit; cherries have anti inflammatory properties. Inflammation is related to arthritis, heart disease, cancer, pain, etc. Fruit has fiber, slowing sugar absorption and helping regular bowel movements.
- Bone broth; I save lamb and beef bones and make my own, saving $88 per batch. Benefits- gut health, weight loss, decrease arthritis, increase immunity, and so on.
- Herbal tea; I choose non caffeinated teas (I already had caffeine with my one cup of coffee per day) that have probiotic, anti inflammatory benefits, and relaxation effects.
- Mixed nuts; Anti inflammatory, lower blood pressure, decrease heart disease (just watch portions= small handful)
So, I tell my clients, my breakfasts are not typical, and that’s because I don’t want typical results- heart disease, cancer, obesity, anxiety, diabetes, and so on. I’m not better than anyone, I just want to look 👀 and feel better.
If there’s a fountain of youth, it starts with nutrition.
P.S. Some of my friends think I’m a robot and don’t enjoy eating 🥘. If you’ve broken bread with me, or attended one of my Friends & Family parties, you know that’s nonsense. I just have an 80/20 rule- 80% of the time I eat great, 20% of the time I indulge. The indulging typically happens on weekends or on vacation where I will enjoy a fresh scone, or French baguette 🥖 , or moist muffin for breakfast. And when I’m really indulging- sausage, bacon, pancakes- you get the picture ;-)
All My Best,
Peter ❤️
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“Peter ‘s coaching was exactly what I was looking for and needed. I am 48 have been through countless gyms, routines, machines and exercise equipment. In LESS than three months I have:
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• 67 points down on my cholesterol
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Bill, 48
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Carlos, 52
“I have lost 41 pounds. I thank God for Peter, he has so much compassion he truly cares and wants to see us succeed. I need a whole new wardrobe..wow! My journey is not over but I know I can do this with God on my side and good people like Peter K.”
Gale, 68
“So far I've lost 30 pounds , my blood levels have returned to normal and I dogged the bullet of becoming diabetic. My outlook on life has changed forever. I was pre-diabetic, obese, my blood levels were way off and I wasn’t going to last much longer with the way things were going. I couldn't even walk around my block. I had no motivation. I reluctantly joined Peter's coaching. It was the best decision I had ever made. I believe it saved my life. Thanks to Peter I found the way to a happier, healthier life.
Tasso Nicholson
“I have changed my diet, my way of shopping for food, cooking, exercising, and incorporated the life-changing suggestions from my work together with Peter. Thanks for helping me achieve and go beyond my goals for a healthy mind and body. You gave me the tools and awareness to advocate for my well-being. I pray for your success and thank you for being supportive as I transformed to being healthier and loving myself better.”
Pat
“You’re a wonderful, caring, giving person. You sincerely cared for me and I've learned so much about my health. The tools I have will be applied liberally to enhance the achieving of my goals physically, mentally and beyond. Peter, you've taught me so much and I'm better for it. Blessings to you as I pray that your prayers will be answered.”
Verleta
“Dear Peter, Thank you for your coaching! I have lost 40 pounds and 3 waist sizes! I especially love that I can do your workout anywhere and without aggravating my painful hip condition. I tell everyone you’re my trifecta coach (physical therapist, nutritionist and mind/body expert). I love the fact that I’m in control of my health. Thank you!!!!”
Elana, 36
“Peter K helped me change my life. It sounds simple but I really believed in what he was coaching me to do, and have made what I believe to be lifelong changes to my eating and exercise plan. I lost over 30 lbs and am ready for my first triathlon. Give Peter K. a call if you are serious about improving your health and changing your life.”
Dan, 34
"Our company reached out to Peter as a means to support our employees’ well-being during this challenging time. The initial 6 week virtual program was so well received we spoke with Peter about continuing his engagement with us for an additional 8 sessions! Peter is knowledgeable and has a genuine interest and desire to connect with his audience and share practical advice on exercise, nutrition, mindset and accountability. He sought out ideas and feedback to help tailor our sessions to the needs of our employees, bringing in other subject matter experts when needed to compliment his knowledge. He can be a critical component of a company’s corporate wellness program and I would highly recommend Peter for your company or on a personal level if you are looking to make an impact on your own well-being or those you care about.”
Stacey Schneider, Office Manager , MedPro Systems
“When we decided to focus on staff wellness and healthy living for our professional development, bringing in Peter Kofitsas was an easy decision! Peter did a great job engaging the staff. His dynamic, informative presentation left people thinking about their daily habits and talking about ways to improve their health. A number of staff members have remained in contact with Peter and one of our English teachers had him as guest speaker for her senior students. I would recommend Peter to any district that is looking to provide valuable professional development and support for their staff.”
Darren Groh, Principal, Chatham High School, NJ
“Peter helped our firm create a customized virtual wellness program. He prepared informative weekly emails and videos to send out along with the weekly live sessions. He provided interactive and entertaining sessions focused on nutrition, exercise and stress management. Peter is passionate about health and wellness and it shows in his ability to host a wide array of topics with enthusiasm and a wealth of knowledge. This was our first successful virtual wellness program and have invited Peter back for more sessions!”
Brian Niederman, Human Resources, Seward & Kissel LLP
“Peter Kofitsas is one of the best speakers ASAH has had presenting to its members. Peter is energetic and was able to tailor his presentation to our members. He is organized and interactive with the audience. Peter is very professional and knowledgeable about his content and sprinkles humor which makes the audience very comfortable.”
Susan Recce, Assistant Director ASAH...serving the private special education community since 1974
“I can’t say enough about the value having Peter be our keynore speaker and how successful our conference was because of it. I highly recommend Peter! He was extremely flexible in tailoring his presentation to our specific needs and showed sensitivity to the ethos of our group of clergy. He is engaging and down-to-earth, relatable, and empathetic. Feedback about his presentation overwhelmingly positive with one attendee saying she “stopped on the way home to pick up some healthy food!” and others sharing they were moved to begin again to live a healthier lifestyle.”
Rev. Denise LaVetty, Director, Diaconal Formation, Episcopal Diocese of New York
"We were so pleased to partner with Peter Kofitsas as part of our staff wellness program. Peter was entertaining and engaged the members of our team, as he led us through preparation of a delicious and healthy meal. He is extremely knowledgeable and provided information in such a fun way for the whole team. We thoroughly enjoyed Peter's cooking demonstration, and highly recommend his services as a great team building activity that prioritizes the wellbeing of participants."
Susan O'Donnell, Chief Executive Officer, Head Start Community Program of Morris County
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About Peter Kofitsas MS, PT
PROFESSIONAL
Peter Kofitsas MS, PT is a Speaker, Author, International Life & Health Coach, Culinary Nutritionist, Physical Therapist, Food/Restaurant Consultant, and former Scholarship Football Athlete. He’s also been called, “The Missing Link” in employee wellbeing. As an expert for the media, he has appeared on ABC, FOX, MSN, TLC, and in Fitness magazine. He’s the author of 3 books, including, Shop, Cook, Eat. He’s also the creator of the 5 Minutes to Fitness+ Program, a revolutionary lifestyle program for achieving optimal health which has been featured on QVC and FOX. He’’s been helping companies assist their employees in being healthier and finding balance during the Covid- 19 pandemic.
CV
Nutrition Degree, Magna Cum Laude, Montclair State University
Physical Therapy degree, Master of Science, New York Medical College
College Lecturer- nutrition, exercise, physical therapy, kinesiology
Creator- 5 Minutes to Fitness+, Fit Friends’ Revolution
Author; Shop, Cook, Eat, Core Energy Program, & Live Better Journal
Food/Restaurant Consultant- Hospitality Training, Sustainable Menu Design, Recipe Development
Client List / Appearances
GE • Goldman Sachs • KPMG • Verizon • Metropolitan Museum of Art • Sony • UPS • Quest Diagnostics • Whole Foods • Louis Vuitton • Moët Hennessy • Working Mother • Kellari Group • Serafina Group • China Grill Management • Union Square Hospitality Group • The Episcopal Church • St Barnabas Health Care Systems • HDMS • Grocery Haulers • NY Staffing Assoc • Assoc of Health Care Recruiters