Posts Tagged ‘energy’

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.

Immunity Herbal Tonics

Feeling run-down and stressed-out? Does it seem you always catch whatever is going around? You may want to consider taking a daily tonic. Also known as adaptogens, these nontoxic, plant-based substances help to bolster your body’s natural defenses and increase its ability to cope with normal daily stress. When taken long term, tonics may help support energy and maintain normal, healthy immunity. Popular tonics include:

1. Ashwagandha. This traditional herb (Withania somnifera) from India is much used in ayurvedic medicine, where it is valued as a general tonic and adaptogen.

2. Eleuthro. Formerly called Siberian ginseng, eleuthero (Eleutherococcus senticosus) is a distant relative of true ginseng. It can be useful for alleviating exhaustion, fatigue from heavy workloads and lack of energy. Look for products that are standardized for eleutheroside content.

3. Reishi. This distinctive, woody mushroom (Ganoderma lucidum) is too bitter to be eaten, but can be taken in supplement form. Reishi is recommended in traditional Chinese medicine for increasing resistance and extending life, and has been studied for its ability to support normal immune health.

4. Rhodiola. Also known as arctic root, rhodiola (Rhodiola rosea) contains a group of distinctive compounds that are at least partially responsible for the plant’s remarkable properties – including anti-fatigue, anti-stress, antioxidant and immune-supporting effects. It is useful for acute stress, to support optimal mood and for memory health.

You should be able to find all these herbal products in health food stores – choose the one that best meets your needs, follow package directions, and give it about six to eight weeks to see how it helps. You can take tonics indefinitely, but some herbalists suggest taking a two-week-long break every three months to help maintain the tonic’s effectiveness.

~Special Thanks to Dr. Weils

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