Posts Tagged ‘breakfast’

Should You Eat Breakfast?

Why You Need to Eat Breakfast
Starting your day with a meal
that combines unprocessed or minimally processed grains (oats, Muesli, quinoa) and protein (Greek yogurt, eggs)
improves overall health and your ability to lose weight. Here’s why: Eating
breakfast sets your body up to better metabolize lunch through a phenomenon
known as the second meal effect. The second meal effect describes a
biochemical shift that occurs in your body as a result of eating breakfast that leads to better blood sugar control
after lunch. This doesn’t happen when you skip your morning meal. But
simply eating breakfast isn’t enough.

What You Should Eat for
Breakfast

Most traditional breakfast foods are high in
carbohydrates/sugar, low in fat, and low in protein (i.e. a bowl of cereal). If you
improve the overall nutritional quality of your breakfast
, you’ll reap

benefits beyond just the second meal effect. Here’s your simple plan to makeover
the morning meal
:

1.
Improve the quality of carbohydrates
you’re eating for breakfast. The Cereal

F.A.C.T.S. 2012 report recently released from the Yale Rudd Center for Food
Policy & Obesity found that 63 percent of the cereals in commercials viewed
by adults have a sugar content higher than 20 percent.  Opt for the lower sugar,
high fiber, minimally processed breakfast grains (oats, sprouted grain cereals, etc.) for better focus and mental
performance throughout the morning.

2. Add protein. Having protein-rich

meals throughout the day is a key strategy in maintaining calorie-burning
muscles. Plus, one study found that breakfast was the only meal of the day in
which increased protein helped in satiety and fullness. Make sure your breakfast
contains protein-rich foods like eggs, egg whites, Greek yogurt, or a protein
shake to reap these two metabolic advantages.

The Bonus
Benefit

From a physiological standpoint, I have always found that
starting the day with a nutritious breakfast sets the tone for a day of healthy
eating. By having a well-rounded and nutritious breakfast you are sending a message to
your body that you are going to do what it takes to be fit and healthy. A
unifying characteristic of most of the perennially lean and healthy people that
I know and have coached is that the all eat breakfast.

Here’s one of my
favorite hearty breakfasts:

Blueberry Crunch Yogurt
Bowl

About 500 calories (40% carbohydrates, 30% protein, 30%
fat)

Ingredients:
2/3 cup fresh or frozen
blueberries
¼ cup sprouted grain cereal
1 cup fat-free plain Greek
yogurt
½ scoop vanilla protein
1 Tbsp Chia seeds
2 Tbsp chopped
walnuts

Directions: Mix all the ingredients together in
a bowl and enjoy.

Start Off Your New Year Rye

EATING RYE TOAST FOR BREAKFAST may be the easiest way to stop afternoon snacking. New research from Sweden reveals that rye bread helps increase feelings of fullness for up to eight hours. In the study, which was  co-authored by Hanna Isaksson, a PhD candidate at the Swedish University of Agriculture Sciences, subjects were fed a breakfast of either rye toast or wheat toast with margarine and apricot marmalade. When satiety, hunger and desire to eat were measured later int he morning, and hours later in the afternoon, eaters of the rye bread reported feeling less hungry and less interested in eating.

“The fact that satiety remained high even after a standardized lunch indicates that there are physiological effects that prolong digestion,” says Isaksson. The high fiber content in rye bread is thought to be the key factor to this prolonged feeling of fullness, but Isaksson thinks that psychology may play into the results, too; she says that people expect dark breads to keep them full for longer than light-colored ones.

Source: Hanna Isaksson

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