START YOUR DAY IN A HEALTHY WAY

If you are starting your day with coffee and a pastry, a bowl of sugary cereal, or a platter of bacon and eggs try changing that to a healthy breakfast several days a week. According to Anne VanBeber, R.D. and a professor at Texas Christian University in Fort Worth, changing to a breakfast of 1 cup of oatmeal can reduce your fat and cholesterol intake by as much as 20%. Adding a slice of whole-grain toast can add more plant sterols to get your day off to a healthy start.

file photo

AN IMPORTANT REASON TO EAT A HEALTHY BREAKFAST

 

Eating breakfast is important to get your body adjusted to its daytime regimen but it is important that your breakfast be a healthy one. Forget that Danish or doughnut and eat something healthy. It has been shown that eating a healthy breakfast can help keep short-term memory and attention at top performance levels all day long. (Remember this when sending the kids off to school!) Some of the superstar foods for the brain are high-fiber whole grains, lean protein, and whole fruit, all healthy breakfast foods. And have a cup of coffee or hot tea with that breakfast. The mild stimulant found in coffee and some teas improves mental acuity and boosts your ability to concentrate. Note: Many teas do not actually contain tea. Drink one that does in the morning, you can enjoy other teas later in the day.

file photo

BREAKFAST TIMING

Do you like to eat breakfast right after rising or do you prefer eating mid-morning? I hate to say this, but I was a mid-morning person. Unfortunately for me, a diabetic for the past 17 years, I recently learned I was setting myself up for diabetes. A Spanish study a couple years ago found that those who ate breakfast before 8 AM were 59% less likely to develop type 2 diabetes than those who didn't eat breakfast until after 9AM. The reason? Eating your first meal shortly after rising syncs your circadian rhythm, which helps balance blood sugar and insulin.

clipart

WANT TO AVOID FOOD CRAVINGS?

 A study a few years ago by the University of Missouri reveals an easy way to thwart those food cravings throughout the day. Rather than dealing with those cravings and usually giving in to them, eat protein for breakfast. Eggs, sausage, peanut butter, etc instead of bagels, doughnuts and so forth is the key. The volunteers in the study who ate a high-protein breakfast reported fewer cravings than those who ate no breakfast or ate a high carb breakfast.

Why does eating protein thwart those awful cravings? Protein blocks signals in the brain that make the anticipation of certain foods feel rewarding, the culprit behind food cravings.

If you are not an eggs and sausage type eater, there are some great high-protein other items. Check out the picture below for other ideas. The key is to eat a high-protein breakfast that suits you so you will stick with it for more than a day or two.

 

BREAKFAST

Would you believe 40% of parents surveyed said their children do not eat breakfast daily. Come on parents, making sure your children have a healthy breakfast everyday is very important! The experts seem to agree that breakfast is the most important meal of the day for adults and for children. Just the word breakfast gives us a clue as to why. The word simply means break the fast or tell your body it is time to go to work and refueling is an important part of that process. A balanced healthy breakfast helps to kick start your metabolism for the the day. Research also shows that eating breakfast can help with weight control in both children and adults. You don't have to spend an hour to serve a healthy breakfast. A balanced breakfast should include food from at least three groups. You can easily do that with cereal but make it a healthy whole-grain cereal that is not loaded down with sugar. Take your healthy cereal, add fresh fruit for sweetness, and use low-fat or fat-free milk. You have covered grains, fruit, and dairy in one quick simple meal. Another quick breakfast might be a slice of whole-grain toast spread with peanut butter and sliced fruit or low-sugar jelly or jam and a glass of milk. Just make sure you and your family are starting your day with a healthy breakfast!

EARLY BREAKFAST TO PREVENT DIABETES

Scientists reported in the international Journal of Eepidemiology, that an early breakfast may be a key to preventing type 2 diabetes. Their study included over 100,000 adults. The findings revealed that 37% of those who had their first meal of the day before 8 AM were less likely to develop diabetes than those who ate their first meal later. They said that delaying or skipping meals can raise blood-sugar and insulin levels, which ups the risk of diabetes.

I will say this much, personally. I was diagnosed with diabetes at age 60. For most of my life I hated breakfast and ate my first meal around 10 to 11 in the morning.

clipart

MORE REMINDERS WHY YOU SHOULD EAT A HEALTHY BREAKFAST

Health experts are constantly telling us to eat a healthy breakfast and I have written about it several times on this blog. Just in case you still aren't convinced it is the best and healthiest way to start your day, here are a few reminders:

• Those who eat a healthy breakfast are more focused and alert throughout the day.
• Those who eat a healthy breakfast are better able to maintain a healthy weight!
• Those who eat a healthy breakfast are more likely to eat a healthy diet when they see how much better they feel eating a healthy breakfast.
• Eating breakfast tells your body you are awake, and it needs to come out of its nighttime hibernation mode.

These are just a few reminders, there are many more. Notice we are talking a healthy breakfast here. Coffee and a donut do not make a healthy breakfast and should not be your regular morning routine. If you want to go that route, have a "healthy" muffin with a piece of fruit rather than a donut. Healthy is quotation marks here because not all muffins are healthy. Most commercial muffins are 2 to 3 servings instead of one and are often loaded with sugar and other unhealthy carbs. Eat a regular sized muffin that is made with whole-grains and fresh fruit or berries.

Pictured are some healthy breakfast options. But remember you need protein, too. Perhaps a piece of lean ham, an egg, or low-fat, low-sugar yogurt or a glass of low-fat milk.

SUGAR IN BREAKFAST CEREALS

Are you aware of how much sugar you, or worse yet - your children, are eating a day just in breakfast cereals?  Be sure to read the nutrition information on the labels before you buy cereal!  At least about a dozen or so popular breakfast cereals contain 12 grams of more of sugar per serving.  And that is if you only eat the serving size listed.  That is approximately the same amount of sugar as a frosted donut. I just checked the two boxes in my pantry. One has 11 and one has 15 grams per serving. The one with 11 grams is unsweetened so whoever eats it will no doubt add more sugar.

free clipart

WHOLE GRAINS FOR BREAKFAST

You should always include something whole-grain, especially at breakfast, for its filling fiber.  When you eat some oats, whole-grain toast, etc, the fiber will leave you feeling fuller and less likely to snack before lunch.  If you do snack, be sure it is a healthy snack!

file photo

COULD EATING BREAKFAST HELP PREVENT COLDS AND FLU?

We are all familiar with the fact that we need to eat breakfast and I like to add a healthy breakfast.

The Cleveland Clinic gives us another reason to do so.  According to the Cleveland Clinic Wellness Editors, studies done at Cardiff University in Wales, show that those who eat breakfast  are less likely to suffer from colds, etc.  Perhaps this coming cold and flu season it would be helpful to eat a healthy breakfast everyday.

file photo

EAT A HEALTHY BREAKFAST EVERYDAY

 

Studies show those who eat breakfast everyday are much more likely to keep extra weight off. Also, breakfast is a must for diabetics to keep their blood sugar at a healthy level.  Be sure, however, to make that a healthy breakfast! Skip the donuts, sweet rolls, sugary cereals, etc. Have some oatmeal with fresh fruit, an omelet, whole-grain toast or English muffin, or a whole-grain cereal lightly sweetened, etc.

DO I REALLY NEED TO EAT BREAKFAST?

Would you believe research shows that 10% of Americans say they skip breakfast.  I believe it because I used to be one of them but now that I am a diabetic and have studied nutrition I know better.  Just the word itself should tell us something!  Breakfast means to break the fast.  Breakfast is how we let our bodies know we are up and at 'em, ready to start the day.  Therefore breakfast sets the metabolism for the day and helps to maintain the hormones for the day.  Skipping breakfast can cause an unhealthy change in metabolism so yes, to answer the title question, we really do need to eat breakfast.  And that should be a healthy breakfast. A soft drink and a candy bar on the way out the door is not a healthy breakfast!

Researchers at the University of Minnesota have found that eating breakfasts reduces the risk of developing type 2 diabetes, high blood pressure, obesity, and other metabolic disorders.  Do yourself a favor by taking the time to eat a healthy breakfast.  And it is very important for parents to make sure their children are eating a healthy breakfast every day.

file photo

DON'T SKIP BREAKFAST

One of the biggest mistakes we busy Americans often make is skipping breakfast!  No matter how busy your day, take the time for a healthy breakfast.  Notice the word healthy!  A cup of coffee and a doughnut do not a healthy breakfast make.  In fact that type of breakfast will just get your day started off wrong.

It is a scientific fact that breakfast is important.  It resets your metabolism after the night's fast.  When you skip breakfast you are setting yourself up for bad food choices throughout the day.

Wondering what a healthy breakfast consists of?  Here are some guidelines:

• Include whole-grains (brown rice, oatmeal, whole-grain toast, etc)
• Fresh fruits and/or vegetables (ie berries, peaches apples, mushrooms, even beans)
• Lean protein
• Low-fat dairy

If you can't fit all that into your morning, be sure to include at least one or two every morning!

PARENTS: It is very important you make sure your children have a healthy breakfast before heading off to school. It is important to their entire day.

file photo

EATING TO BATTLE FATIGUE

If you are fighting chronic fatigue, there are some things you can do at mealtime to help you in that battle.  

#1, don't eat heavy meals late at night.  Make breakfast your hearty meal to get your day off on the right start.  Avoid large meals at night which may tend to keep you from a good night's sleep.

#2, be aware of the foods you do eat.  Be sure to eat meals that are high in potassium, magnesium, and iron.  Be sure your meals are also high in the B vitamins as well as vitamin C.

Chronic fatigue is a hard one to overcome, I will be honest about that.  I battle it myself and it can be a real drag!  But by following the above guidelines you should start to notice improvement over time.

WHY BREAKFAST?

If you are a regular reader of this blog, you know I always stress eating a healthy breakfast.  In fact that is one of the major points in the last several posts about making a commitment to your diet and health.  To be honest with you, I was never much of a breakfast eater earlier in my life.  Once my health situation, diabetes, required me to eat breakfast I discovered that it is easy to eat a healthy breakfast, it has improved my overall health, and it really does cut back on snacking and overeating throughout the day.  So for those of you who are like I used to be, I will keep nagging at you to make the change!  Below are a few of the reasons why eating a healthy breakfast is important:

• Better performance at work, school, etc.  Studies have shown that those who eat breakfast have a more positive attitude toward their work or school causing them to perform better.  A Boston study showed that children who started eating breakfast raised their test scores significantly and were late and/or absent less.
• Better nutrition overall.  Skipping breakfast can make it hard to get all the nutrients the body needs on a daily basis.  People who eat breakfast get more of the needed nutrients.
• And here is the big one!  Those who eat breakfast have better weight control.  When you eat a healthy breakfast, your body's metabolic rate revs up first thing in the morning.  This allows your body to burn calories faster than if you skip breakfast.  It is a proven fact that breakfast eaters maintain their weight more easily without those roller coaster ups and downs.

Once more allow me to remind you, we are talking healthy breakfast!  Not coffee and donuts!

FILE PHOTO

MAKE A SIMPLE COMMITMENT TO IMPROVE YOUR DIET

As we started the new year, did you talk of wanting to improve your health, diet, lose weight, etc? While many feel it is just too daunting to attempt, let me assure you it does not have to be complicated.  There are so many little things you can do to improve your diet and take better care of your body.  This blog shares many ways to help you along. One of the best places to start is with breakfast.  Let a good breakfast not only get your day started, but let it get you started off to a healthier year.

One key to eating right and living a healthy lifestyle is to eat a healthy breakfast every morning.  While this is true for everyone, it is even more important for diabetics.  You should eat something, even if it is just a few bites, within 30 minutes of getting up in the morning.  This is what tells your body to come out of hibernation and sets everything to working for you.  But the key to this is to eat a healthy breakfast.  Coffee and donuts are not a healthy breakfast - sorry about that!  To get your day off to a healthy start, eat some type of whole grains with some fruit, protein, etc.  There are lots of whole grain cereals, including oatmeal available.  Forget about cereals loaded down with sugar and add some fresh fruit atop yours.  There are also plenty of delicious whole-grain breads on the market that can be used for healthy toast.  If you enjoy your morning pancakes, change them up a little.  Instead of your regular pancakes topped with sugary syrup, try pancakes made with oats, buckwheat, etc.  Top them with fresh fruit or some pure maple syrup.

Do not skip breakfast.  You will be setting yourself up for snacking and overeating later!

file photo

FOR A QUICK HEALTHY BREAKFAST....

If you are in a big hurry to get out the door, you should still take time to eat a healthy breakfast.  Next time this happens to you (not everyday, I hope!), grab a 6-oz carton of plain Greek Yogurt.  Toss in a few chopped almonds or walnuts and/or some fresh berries or fruit.  This takes very little time, is healthy, and it is low in calories.  The yogurt is 100 calories + what you add in with nuts and/or fruit.  Your body will thank you and you will feel better than if you grab a high-calorie, sugar-laden snack.

file photo

AN EASY WAY TO PREVENT OVEREATING!

One of the simplest things you can do to help prevent overeating throughout the day is to eat some protein and potassium at breakfast!  Not all breakfasts are created equal.  Gobbling down a doughnut or a similar item is not the same as having a healthy breakfast.  Research proves that including protein in your breakfast is key to feeling full longer keeping you from snacking and eating more throughout the day.

One interesting study shows that dieters who ate eggs (protein) for breakfast lost more weight and had more energy than those who ate a bagel (starchy) with the same amount of calories.

Potassium, found in most fruits and vegetables, is also important at breakfast since it offsets the bloating effects of sodium (salt).

Some breakfast combinations to try are:

• A whole-grain waffle with some part-skim ricotta cheese and sliced banana.
• Cantaloupe and low-fat cottage cheese.
• A smoothie with 1/2 cup fat-free yogurt, 1/2 cup skim or soy milk, 3/4 cup fresh fruit or berries, and 4 to 6 ice cubes.

file photo

EATING BREAKFAST

 

If you read this blog often, you know I try to stress the importance of eating breakfast.  But that is not just any breakfast.  A cup of coffee and a cinnamon roll does not a healthy breakfast make!  This is what an "ideal" breakfast should consist of: 

• whole grains (oatmeal, whole-grain toast, etc)
• fruits or vegetables (berries or fruit on cereal, on yogurt, in scrambled egg, etc.)
• lean protein (soy, egg, lean meat, etc)
• low-fat dairy (milk, yogurt, cheese, etc)

I saw this picture (an old cooking light picture) below and thought it would be a good example of a healthy breakfast.  You have a whole-wheat tortilla, fruits/vegetables, lean protein, and you can include dairy by whipping the egg with some milk before scrambling or by eating this with a small amount of yogurt or milk.

While it may not be possible to eat like this 365 mornings a year, it should be your goal to eat a healthy breakfast as often as possible!

UNDERSTANDING THE WORD BREAKFAST

Have you ever considered what the word BREAKFAST means?  It is simple really when you look at the word.  Breakfast means to break the fast (for the body's understanding) between dinner (the previous night) and lunch (current day).  This is why breakfast is so important to diabetics.  It is vitally important to tell your body you are "up and at it"!

When you don't eat breakfast, your body enters into a prolonged fasting state.  Your body begins to believe you won't be eating anytime soon so when you finally eat lunch it stores it as fat because it thinks, "I'd better save this for later. I don't know when the next meal will come."  And that of course causes weight gain.  This is why eating breakfast is stressed when dieting!  However, when you break the fast in the morning, your body will use the food to power you though the day.

That said, remember you should eat a healthy breakfast.  A soda pop and a candy bar are not the answer!