BEST TIME TO EAT BREAKFAST

BEST TIME TO EAT BREAKFAST

Time It Right, Don’t Delay
Try to get something in your belly within 60 to 90 minutes of getting up, advises Glassman. “Otherwise, your body goes into starvation mode, and your metabolism slows.” Can’t stomach a full meal that soon after your feet hit the floor? No problem: A piece of fruit, a handful of nuts or even a grande skim latte is all you need to swallow to jump-start your metabolism.

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MY THOUGHTS

Breakfast is the first thing on my mind when I wake up in the morning.  Ang breakfast for me means coffee. 

BREAKFAST CEREAL FOR WEIGHT LOSS

Your Weight-Loss Food: Healthier Breakfast Cereal
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published April 03, 2011

Here’s a simple rule. If it has a cartoon character on the box, don’t eat what’s inside. Sugary breakfast cereals have been marketed to children for decades. It’s one of the biggest advertising successes of our generation. Show kids a cartoon tiger or bumblebee eating something crunchy, and POW! – cereal sales and childhood obesity go through the roof. Even though you may no longer be entranced by cartoon characters or jingles, the sweet taste and crunch still appeal to the kid in you too.

The two things you should be looking for in a cold breakfast cereal are whole grains and fiber. Avoid refined grains because they will not fill you up and will leave you looking for doughnuts once you get to work. Avoid cereals with added sugar – if you can actually see the sugar crystals on the cereal, it is not a good sign. Choose cereals with less than 5 grams of sugar per serving, and if sugar is listed as the first ingredient, move on. And avoid trans fats (aka partially hydrogenated oils) and high-fructose corn syrup when possible. You may be surprised at some seemingly healthy choices that you actually should avoid.

Cereal Solutions

Fiber One Bran Cereal
Fiber One Honey Clusters
Kashi Heart to Heart Honey
Toasted Oat Cereal
Post Grape-Nuts Trai lMix
Crunch Cereal
Quaker Oatmeal Squares
Raisin bran
Shredded wheat

Cereals to Avoid

Apple Jacks
Basic Four
Cap’n Crunch
Chex (Rice/Corn)
Cocoa anything
Cookie Crisp
Corn Pops
Crispix
Froot Loops
Frosted Flakes
Honey Bunches of Oats
Kix
Product 19
Rice Krispies
Smacks
Special K

Eating a healthy breakfast is not just about choosing the right cereal. It’s also about choosing the right amount cereal. As with chocolate, red wine and pretty much anything else, the benefit is in moderation. A typical serving size is one cup. Fill the rest of your bowl with fruit and non-fat milk for a healthier breakfast.

Always look up!
Jamie

Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.

To learn more about the Flex Diet, visit TheFlexDiet.com.

MY THOUGHTS

I love Shredded Wheat and Raisin Bran. But I also love Froot Loops and Honey Bunches. Thanks to this article. Now I know what to tick off from my grocery list.

EXERCISE BEFORE BREAKFAST

Exercise Before Breakfast
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 18, 2010

http://www.lifescript.com/Body/Shape/Fit-tips/Exercise_Before_Breakfast.aspx

Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach. Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University.

Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy. Exercising first thing in the morning will rev your metabolism. So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk!

Your coach,
Jorge Cruise

MY THOUGHTS

this means waking up earlier. which is a good idea. except i hate waking up early. i prefer curling up under the covers rather than throwing off the covers.
-------
For information on Jorge's fitness program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.

Low Calorie Breakfasts

Low Calorie Breakfasts
By Shereen Jegtvig, About.com Guide
Updated February 12, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Question: Low Calorie Breakfasts

What foods are best recommended for a healthy, well-balanced breakfast when a person is currently on a diet?

Brina - About.com User

Answer: Even a low calorie breakfast should supply you with protein, healthy carbohydrates, fiber and good nutrition. Since you want to keep your calorie count low in order to lose weight, you want foods that have a lot of nutritional impact and not many calories. Here are some suggestions for healthy breakfast foods:

* One serving of whole grain cereal like Cheerios or Wheaties with one-half cup non-fat milk, one teaspoon sugar, one hard-boiled egg with a glass of water. 270 calories
* One slice of whole grain toast with two tablespoons peanut butter with a 10-ounce glass of non-fat milk. 375 calories
* Omelet made with two eggs, mushrooms, tomatoes, green onions, peppers and one ounce of shredded cheese with an apple and a glass of water. 410 calories

Be sure to measure your serving sizes. You can also substitute soy milk, almond milk or rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you like something sweet, add fresh berries to your cereal, or sugar free fruit-only spreads to your toast.

Source: USDA Nutrient Database

MY THOUGHTS

makes me hungry. i love omelets. with spinach. and lots of onions and tomatoes. no oil.no butter. microwave magic. i'm sure this is less than 400 calories.

Choosing a Breakfast Cereal

How To Choosing a Breakfast Cereal
by Shereen Jegtvig, About.com Guide
Updated November 12, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Breakfast is the most important meal of the day. You may be too busy in the morning to prepare a large breakfast, so you choose between skipping breakfast altogether or relying on breakfast cereals. What could be easier than pouring dry cereal into a bowl and adding some milk?

Chances are, the breakfast cereal aisle at your grocery still will be loaded with colorful boxes and bags of dry cereal. The bright colors and cute characters on the packages may get your attention, but you need to look beyond the advertising to find out which cereals are best for you -- here's how:

Difficulty: Average
Time Required: 5 to 10 minutes
Here's How:

1. Look for the Nutrition Facts label on the side or back of the package. This is where you'll find all the information you need to know. You're going to look at sugar, fiber, vitamins and minerals, and the ingredients list.

2. Choose a breakfast cereal that has 5 grams of sugar or less per serving, and use fresh berries, sliced fruit or raisins to add sweetness to your cereal. Avoid cereals with lots of sugar. Some sugary cereals have 10 grams of sugar (that's about 3 teaspoons), or more, in one serving (usually 3/4 to 1 cup). Think about how much cereal you really eat. Many people eat two or three servings at a time.

3. Choose a cereal that is high in fiber -- at least three grams per serving. You'll find the most fiber in high-fiber cereals such as shredded wheat, oat cereals, puffed wheat and bran cereals. Usually the more sugar a cereal has, the less fiber it has per serving. The sugary cereals typically have about 1 gram per serving.

4. Look for cereals that are fortified with vitamins and minerals. If you eat a healthful diet rich in fruits and vegetables, whole grains, healthy protein sources and non- or low-fat dairy products, you probably don't have to worry about getting enough vitamins and minerals. If your diet isn't so good, or you're buying cereal for a child who is a picky eater, getting those extra vitamins and minerals is a good idea. The amounts of fortified nutrients vary among cereals, but look for cereals with added calcium, vitamin D, folic acid and vitamin C.

5. Look over the ingredients list. You want to see the words "whole grain" or "whole wheat" listed as the first ingredient. You may also wish to avoid cereals that contain artificial flavoring and colorings.

Tips:

1. Look past the colorful packaging to find the Nutrition Facts label.
2. Don't shop when you're hungry so you aren't as tempted by the sweet-as-candy cereals.
3. Keep your breakfast healthy. Add non-fat milk, soy beverage or rice beverage to your cereal.
4. Add extra fiber to your healthy breakfast cereal with fresh sliced fruits or berries.

MY THOUGHTS

there you have it. not all cereals are created equal. i don't know about you. me,i like reading food labels. you know what the real problem is. i also like those colorful cereal packages. because they are ones that are super delicious - sweet and oh so sweet. so, i do away with the cereals. i have the eggs.

DON'T SKIP BREAKFAST

Don't Skip Breakfast
A Healthy Breakfast Means Good Nutrition
By Shereen Jegtvig, About.com Guide
Updated September 17, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Start the Day Right - Don't Skip Breakfast
Studies show that children who eat breakfast do better in school. It doesn't take much further thought to realize adults will feel better and perform better at work as well. Whether you work at home, on the farm, at the office, at school, or on the road, it is not a good idea to skip breakfast. Eating a good breakfast sets the tone for the rest of the day.

When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. By mid-morning, you might grab a cup of coffee or wolf down a sugary candy bar to wake up again. This might work for a few minutes, but by lunch time you are hungry, crabby, and perhaps your mood might make you a little more prone to make unhealthy choices at lunch.

Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled a few times each day -- starting with breakfast.

Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight.

Making a Healthy Breakfast
A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk.

Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.

If you really don't like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.

Breakfast Every Morning
Remember that eating a healthy breakfast is the best way to start off your day, and be good to yourself by eating a healthy breakfast. Notice how much better you feel through the morning and the rest of the day when you don't skip breakfast.

MY THOUGHTS

i hate skipping breakfast. it's my favorite meal. being able to eat a leisurely early morning meal is a real treat for me. a rare one. on work days, all i have time for is to switch on the coffee maker and pop the egg boiler into the microwave. hey, if you want breakfast badly enough you'll make adjustments.

Sources:

Murphy JM, Wehler CA, Pagano ME, Little M, Kleinman RE, Jellinek MS. "Relationship Between Hunger and Psychosocial Functioning in Low-Income American Children." Journal of the American Academy of Child and Adolescent Psychiatry, February, 1998.

Warren JM, Henry CJ, Simonite V. "Low Glycemic Index Breakfasts and Reduced Food Intake in Preadolescent Children." Pediatrics, November 2003.

How to Ruin a Healthy Breakfast

How to Ruin a Healthy Breakfast
By Shereen Jegtvig, About.com Guide

Updated April 28, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

You've heard that breakfast is the most important meal of the day. And that's probably true -- after a long night's sleep, your body (and brain) needs fuel to get you through the morning. The foods you choose for breakfast can provide you with the energy you need and lots of vitamins and minerals to help keep you healthy.

Not all foods are good for you and choosing the wrong foods can turn a healthy breakfast into a high-calorie, nutrient-poor breakfast quickly. Here are some common ways that people ruin a healthy breakfast.

Making Breakfast Too Sugary

Next time you go to the grocery store, take a look at all of the pre-sweetened cereals. Basically, these sugary cereals are just boxed of candy with a few vitamins and minerals added in. The sugar problem isn't just in boxes of cereal -- many people associate breakfast with sweet pastries and things you pop into the toaster. Sugary, high glycemic breakfasts have been associated with poorer mental performance. And in one study, women who ate high glycemic breakfasts burned less fat than women who ate low glycemic breakfasts. Stay away from extra sugar:

* Choose unsweetened, whole-grain breakfast cereals. Just add a little sprinkle of sugar on top, but no more than a teaspoon.

* Instead of a pastry, pop a slice of whole-grain bread into the toaster and then top it with a 100% fruit spread. You still get the sweet flavor, but a lot less sugar.

* Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of real maple syrup or a teaspoon of brown sugar.

Not Enough Protein

Isn't it interesting how we associate certain foods with breakfast? Sugary cereals, pancakes and waffles smothered in syrup appeal to many people. These foods are high in sugar and starches, but low in protein. Protein keeps you feeling full longer so you won't feel so hungry in the middle in the morning. Make sure you get some good quality protein:

* Have a piece of 100% whole-grain toast with peanut butter or almond butter and a glass of milk.
* Eat an egg or two. Eggs help you feel full, and they are a great source of lutein that helps keep your eyes healthy.
* Use protein powder in a fruit smoothie.

Eating Lots of Saturated Fat and Processed Meats

Bacon, sausage and ham are common meats you may eat at breakfast time. Bacon and sausage are high in unhealthy saturated fat, which increases your risk of cardiovascular disease, and all three are high in sodium. Processed meats also contain nitrites, which have been linked to colon cancer. Stay away from processed, high-fat meats:

* Eggs are an great source of protein. Choose omega eggs, which contain omega-3 fatty acids. Have a poached egg served over 100% whole-grain toast.
* Lower fat meats like chicken or turkey can be eaten at breakfast. You can buy turkey sausage and turkey ham, but they may still contain nitrites and large amounts of sodium.
* Try salmon or tuna with a light mayonnaise on 100% whole-grain toast. Each is a great source of omega-3 fatty acids.

Avoiding Whole Grains

Most of those sugary breakfast cereals and pastries are also low in fiber. Whole grains provide fiber, which can keep your cholesterol levels and keeps your digestive system healthy. Choose whole grains and high-fiber foods:

* Eat 100% whole-grain, unsweetened hot or cold breakfast cereals.
* Use 100% whole-grain bread instead of white bread for your toast.
* Make low fat oat bran muffins.

Not Eating Any Fruit or Vegetables

Fruits and vegetables are usually low in calories and rich in nutrients and phytochemicals. Experts recommend that we eat five to nine servings of fruits and vegetables every day (no, that bowl of fruit-flavored cereal doesn't count):

* Make an omelet with mushrooms, peppers and onions.
* Slice a grapefruit or orange in half and serve with a slice of 100% whole-grain toast with peanut butter.
* Add berries, raisins, or bananas to your whole grain cereal.

Skipping Breakfast Altogether

Maybe you're in a rush or you think skipping breakfast is a good way to cut calories. But it really isn't. People who skip breakfast are more likely to be overweight, probably because they eat too much later in the day. You can have a quick but healthy breakfast:

* Keep ready-to-eat foods handy like hardboiled eggs, nuts, and fresh fruit.
* Make a fruit smoothie for breakfast.
* Make your own breakfast cereal bars with healthy whole-grain cereals.

MY THOUGHTS

but i love jam and jelly on my toasts!!! and hotdogs can be a real treat.
losing weight can really take the joy out of our meals right? it's not that easy. coz its asking us to change our lifestyles. but then again, no one's forcing us. the whole wheat pancakes and waffle mix are great. and there are lots of lite syrups and fruit jams. i found fish sausages and burgers that are quite good. we don't really need to give up the pleasures. we just need to digress a little. two key words - alternative and moderation.

Sources:

Knekt P, Jarvinen R, Dich J, Hakulinen T. "Risk of colorectal and other gastro-intestinal cancers after exposure to nitrate, nitrite and N-nitroso compounds: a follow-up study." Int J Cancer. 1999 Mar 15;80(6):852-6.

Lichtenstein AH, Kennedy E, Barrier P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Dietary fat consumption and health." Booth SL.Nutr Rev. 1998 May;56(5 Pt 2):S3-19; discussion S19-28.

Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "Influence of high-carbohydrate mixed meals with different glycemic indexes on substrate utilization during subsequent exercise in women." Am J Clin Nutr. 2006 Aug;84(2):354-60.

Ciok J, Dolna A. "Carbohydrates and mental performance--the role of glycemic index of food products." Pol Merkuriusz Lek. 2006 Mar;20(117):367-70.

Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Short-term effect of eggs on satiety in overweight and obese subjects." J Am Coll Nutr. 2005 Dec;24(6):510-5.

Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. "Effect of a high-protein breakfast on the postprandial ghrelin response." Am J Clin Nutr. 2006 Feb;83(2):211-20.