Why is a healthy breakfast so important ?

Why is a healthy breakfast so important ?

We’ve all heard the most important meal of the day is breakfast.Eating a healthy breakfast gets you off to a excellent nutritional start to your day.
We’ve all heard the most important meal of the day is breakfast.Eating a healthy breakfast gets you off to a excellent nutritional start to your day.

Health And Fitness Solutions

We’ve all heard the most important meal of the day is breakfast.Eating a healthy breakfast gets you off to a excellent nutritional start to your day.

Sadly, 10 to 30 percent of the general population skips breakfast in the United States and Europe, according to a 2005 article in the “Journal of the American Dietetic Association.”

The idea that skipping breakfast can lead to weight gain is not new. Studies have shown that eating breakfast can have beneficial effects on appetite,insulin resistance and energy metabolism

One study found that obesity and insulin resistance syndrome rates were 35 percent to 50 percent lower among people who ate breakfast every day, compared to those who regularly skipped it.

Studies have revealed that a person who eat breakfast consume an average of 100 calories less than those who skip this first meal. Over time, this one little change can make a totally difference. Not only will you start losing weight, you will have more energy throughout the day and feel better by giving your body the nutrients it requests after 8 plus hours with no food at all.

More than 30 percent of us start our days on an empty stomach. “People think they don’t have the time for breakfast, or that skipping it will help shed extra pounds,” According to research, skipping meals, especially breakfast, can in reality make weight control more complicated. Breakfast skippers attend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger.

To teens, especially teenage girls, skipping breakfast may seem like an absolutely logical way to cut down on calories and lose weight. It’s important for parents to educate their kids about the importance of the morning meal and the part it plays in maintaining high-quality health and preventing obesity. Breakfast smoothies could be your teens favourite

Here are a some facts about breakfast to think about: A healthy breakfast provides children with the energy and nutrients they need to be able to concentrate in the classroom. Studies confirm that eating breakfast is important in maintaining a healthy body weight. With no breakfast, hunger sets in long before lunchtime which can lead to unhealthy snacking along with low energy. Skipping breakfast can mean missing out on the daily requirement of a number of essential minerals and vitamins.

But there’s more to it than just not skipping the meal. Many children eat ugary cereals and breads for breakfast, chased down with a can of soda or sugary fruit juice . These kinds of eating habits may cause even more damage than not eating breakfast at all.For a time ago, a Which report revealed 22 cereals specifically aimed at kids, had more per suggested serving than a jam doughnut!

Cereal manufacturers need to wake up to the fact that people want to eat healthily and provide them with the means to do so by reducing sugar and salt levels and making labelling clearer.

Quick healthy breakfast recipes which are nutritious and taste great
30 Quick Healthy Breakfast Recipes on the go…HERE

While adults need to eat breakfast each day to perform their best, kids need it even more. Their growing bodies and developing brains rely heavily on the regular intake of food.

Breakfast is very important for kids, to help them get all the nutrients and energy they must have.If you think about it, by the time your child wakes up, they may have gone up to 12 hours without eating anything.Naturally blood sugars will be low, and leaving home with no breakfast could lead to difficulties concentrating.Research suggests a 12 year old, who skips breakfast, has the same brainpower as a 70 year old in the classroom.

Many students refuse to eat breakfast before going to school for several reasons, like, not feeling hungry,lack of time etc. It is our responsibility to provide them with a healthy breakfast.

Students who ate breakfast scored an average of 22 percent higher on word-recall tests than those who didn’t, according to a University of Wales-Swansea study.

We all feel better when we start the day with a good meal. The challenge that most face is being pressed for time in the morning, and this is equally true for children and teens as their over-worked parents.The simple solution for this is to go to sleep a bit earlier, and rise a bit earlier to give yourself enough time to eat without rushing.And try to prepare as much as you can the night before.

With our hectic lives, it isn’t always simple to find time to sit down to a breakfast meal, let alone cook it in the first place. Don’t let that discourage you though. If you are in a rush, grab a bowl of whole-wheat cereal topped with some fresh fruit and a little low-fat milk. Or prepare some boiled eggs ahead of time. In the morning, just slice one of them and put it on a bagel for a fast and easy bagel breakfast sandwich.Even if you eat a healthy morning meal every day, it can be tough to get kids fueled up in time for school, childcare, or a day of play. But it’s important to try.

A personal favorite is breakfast smoothies Its quick and easy to put them together, the kids love them and if you pour them into a travel mug you have breakfast to go. Give it a try. Yes a  breakfast smoothie is a great option if you don’t like or can eat too much,

It’s important for kids to have breakfast every day, but what they eat in the morning is crucial too. Choosing breakfast foods that are rich in whole grains, fiber, and protein while low in added sugar may boost kids’ attention span, concentration, and memory — which they must have to learn in school.

children on bikes

Most of us do not eat enough fruit and vegetables and therefore breakfast is a brilliant opportunity to get a few portions in to count towards your daily-recommended amount.

Eggs are perhaps the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette.

Milk is another form of protein and is often considered a food in itself. It is essential that children drink plenty of milk whilst they are growing up for strong and healthy bones and teeth.

If you choose toast in the morning, try to select wholemeal bread instead of white. White bread is refined and has very little nutrients remaining. Use butter and margarine sparingly and test healthy spread options such as marmite, low-fat cheese or a thin scraping of peanut butter.

The perfect breakfast is rich in whole grains, low in fat and sugar and contains some protein and at least a partial serving of fruits and/or vegetables. That’s the ideal.

I expect eating something is better than nothing. But, if your child’s breakfast bowl is filled with sugary cereal, it’s really not cutting it.

Some healthy breakfast ideas

• Natural yoghurt sweetened with honey and served with chopped apples, cinnamon and nuts

• Fruit smoothies made with whole fruits, nuts or seeds, a carton of yoghurt and some soya milk

• Weetabix served with yoghurt, grated apple and cinnamon

• Wholemeal pitta bread with hard-boiled egg slices and lettuce

• Oatcakes spread with natural nut butter, served with an apple, and a glass of calcium-enriched rice milk.

• Cinnamon toast or eggy bread

• Scrambled eggs on wholemeal toast

• Boiled eggs with wholegrain bread soldiers, and a fresh fruit a smoothie

• Low sugar and salt baked beans served on wholemeal toast

• Soft-boiled egg with brown bread soldiers

• Whole grain waffles topped with fruit and yoghurt or ricotta cheese and cinnamon

• Toasted wholemeal English muffins served with a poached egg and a slice of lean ham

• Wholewheat tortilla wrap topped with one slice of grilled bacon, a little cottage cheese, tomato slices, and served with 100% pure fruit juice.

• Oatmeal (porridge) with blueberries, and a small glass of 100% pure fruit juice.

• Porridge made with soya milk sprinkled with cinnamon

• Fresh fruit salad

• Melon wedges

• Mushroom and fresh herb omelette

• Grilled tomatoes and mushrooms on wholegrain toast, with a side of natural yoghurt and peach slices.

• Brown rice pudding with shredded apples and cinnamon

• Brown rice or barley, cooked the night before, and topped with sliced apple, a sprinkling of cinnamon, and a little milk the following morning.

• Lean ham and tomato toastie made with wholemeal bread

• Prunes with natural yoghurt

• Wholegrain cereal topped with dried apricots, raisins or prunes.

• Toasted wholegrain pitta bread with hummus, raw vegetable sticks, and a side of natural yoghurt and berries.

• Weetabix or other cereal with sliced strawberries, blueberries, blackberries, nuts etc

• Low-sugar cereal, such as Weetabix, with calcium-enriched soy milk, and a small handful of dried fruit, rather than adding sugar.

• Toasted rye bread with low fat soft cheese

• Wholemeal toasted baguette rubbed with garlic and tomato, drizzled with olive oil and sprinkled with sea salt

• Wholemeal bagel with natural nut butter, an orange, and a glass of milk.

• Sardines on wholemeal toast

• Grapefruit halves

• Grilled kippers or mackerel on toast with grilled tomatoes

• Soya milk porridge sprinkled with chopped dates or raisins plus a sprinkling of nutmeg or cinnamon

• Fried mushrooms on wholemeal or rye toast

• Grilled plum tomatoes on toast

• Malt loaf or fruit loaf slices

• Pancakes with mixed fruit salad and yoghurt

• Potato waffles with scrambled eggs

• Flapjacks and yoghurt

• Grilled lean bacon and tomato sandwich

• Toast with honey

• Omelette sandwich – fry some vegetable such as red peppers and mushrooms, add 2 eggs, then heat until cooked through. Prepare a wholegrain pitta with a layer of sliced tomatoes, baby spinach leaves, some grated cheese, and fold the omelette into the pita pocket.

Enjoy!

30 Quick Healthy Breakfast Recipes on the go…HERE

Every morning, you’re faced with a choice. You can either take control of time or let time control you. Your number one weapon against a hectic and chaotic morning is breakfast. Others lump breakfast into their never-ending list of things to do. Smart people sit down and relax over a healthy breakfast (even if they can only spare a few minutes) and plan for a successful day. Filled with nutrients, a plan and a cool demeanor, people who eat breakfast are more likely to enjoy their day and to make the best of it. With no breakfast, people can get irritable, restless, and tired. So make time for breakfast — for you and your kids!

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The metabolism myth almost no one wants to believe.

Is a slow metabolism holding you back from getting leaner?

This answer is a total surprise, even a shock to most people.
Why slow metabolism ?
Why slow metabolism ?

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Fat Loss questions and answers with Tom Venuto.

Author of Burn The Fat,feed the Muscles

Is a slow metabolism holding you back from gettingleaner? This answer is a total surprise, even a shock to most people.

Is Your Metabolism The Reason You’re Not Losing Weight?

QUESTION:

Tom, we all know people who eat recklessly yet are very lean. My ex-husband seemed unable to put on ANY bodyfat whatsoever. At first I credited that to him being a very active athlete. But after spine surgery, he had to stay home for a year, did nothing but lay on the couch all day, play video games and eat his head off. He STILL didn’t gain a pound! I know more men like this than women, but I do know a few women who seem “blessed” with naturally slim figures, even though they don’t watch their diet or exercise.

On the other hand, we all know individuals who seem “cursed” and will tend to pack on weight even with a reasonable diet. So here is my question: those real life examples seem to strongly demonstrate a wide gap in metabolism between individuals. Do you accept and acknowledge that?

I strongly believe that I have a “slow metabolism” in the sense of needing very few calories to maintain my weight, hence the obligation of a very low calorie diet to achieve a deficit and lose weight. I’m more than willing to accept that as a mere belief (given a better explanation), rather than a biological fact, and replace it with a more positive thought. But please help me understand if I truly have a slow metabolism and need to work around it, or if I’ve got the whole concept wrong and need to re-frame completely?

ANSWER:

First, let me mention that people can eat “recklessly” in the sense that you see them eating “junk” food all the time and they don’t gain weight. That doesn’t seem fair and it’s a natural reaction to think they must have great genetics or a fast metabolism.

Many people have the idea stuck in their heads that junk food automatically turns into fat. That’s not the case. Excess calories cause weight gain, not specific foods per se. There are plenty of people out there who aren’t so strict with their food choices (food quality), but they don’t overeat (food quantity), so they stay slim, it’s that simple.

People will always be confused about this apparent paradox until they look at the big picture and get clear on the fact that weight loss is a calories in versus calories out equation.

With that said, yes there CAN be large differences in metabolism from person to person, and yes some people do need fewer calories to maintain their weight – especially women and smaller-framed people.

However, most people don’t even understand what metabolism means, so they attribute the differences in calorie needs to genetics.

Here’s most people’s metabolism perception

“Good genetics = fast metabolism”

“Bad genetics = slow metabolism”

The truth is, the genetic (relative) differences in basal metabolism between any two individuals at the same body weight and body composition are very small.

What a “fast” or “high” metabolism really means is that someone burns a lot of calories every day – at rest (basal metabolic rate or BMR) and / or including ALL activity (total daily energy expenditure or TDEE). When you say you have a slow metabolism, all you are saying is that you aren’t burning very many calories.

We all have different energy needs, and those needs are influenced the most by body size (especially fat-free mass) and activity, not genetics.

Here’s the metabolism reality:

Big person = faster metabolism

Small person = slower metabolism

Active person = faster metabolism

Sedentary person = slower metabolism

One female, who is larger and more active, might be burning 2500 calories a day, while a smaller, less active female might burn only 1900 calories per day. One male, who is larger and more active, might be burning 3200 calories a day, while a smaller, less active guy might only burn 2500 calories per day.

The important thing to know is that the person with the higher calorie expenditure burns more calories primarily because he or she is larger, has more muscle and is more active, not from being “blessed” with a fast metabolism.

But what about genetics? Aren’t some people born with faster or slower metabolisms?

Yes. But… after you adjust for body weight/body size, the gap in Basal metabolic rate (what you could attribute to genetics) is usually very small. If two people are identical in body weight, lean body mass and activity level, they will usually have close to the same BMR and total calorie expenditure.

Research suggests that there are small differences in BMR from person to person. But most studies say this “inter-individual variance” in metabolic rate is only 3-8%.

So, even though they have identical body weights and activity levels, two females could have differences like these:

Female A could have a BMR of 1475 calories per day (with a TDEE of 2200)

Female B could have a BMR of only 1350 (with a TDEE of 2000)

Female B would be correct in saying she inherited a slower metabolism, relatively speaking. But does this mean that her metabolism causes her to be fat or prevents her from losing weight? Nope – there’s only a slight difference in metabolism between the two women who are the same size.

If genetic differences in metabolism are so small, and a slow metabolism is not the problem, then why is it so darn hard for some people to lose weight?

Well, it involves a person’s entire lifestyle and all their habits put together and how that affects the energy balance equation. The complete answer fills “a whole book” . It involves behavior and psychology as much as physiology and it’s much more complex than just keeping track of calories in versus calories out. However, it all starts with that simple math equation.

Most people get the math wrong and they have no idea how to customize nutrition for their body type and activity level or how to properly troubleshoot slow fat loss or fix plateaus.

A small female who is burning only 1900 calories per day or so doesn’t have a whole lot of room to work with, nor a lot of room for error with calorie miscalculations (or cheating), does she? A 500 calorie deficit puts her at only 1400 calories per day and that’s for only a 1 pound per week weight loss.

Since most people are not consistent with their diet and they under report food intake, we can assume female B is probably eating an extra 200 or 300 calories a day that went unaccounted for (and that’s me being nice), so now she’s on target to lose only a half a pound a week, less than she wanted (almost barely noticeable to some, and could easily be masked by water weight gain, showing no loss on the scale).

At that rate, she might get really frustrated and start blaming her metabolism, not realizing that (1) a pound a week is reasonable progress for a woman her size, (2) she simply didn’t stick to her prescribed calorie allowance.

Furthermore, maybe she was only focused on diet and didn’t realize that she could add weight training and cardio and increase her calorie expenditure/metabolism by hundreds of calories that way.

But aren’t there ways to increase your metabolism?

Yes, you can increase your metabolism, or at least prevent most or all of the slowdown that usually happens from dieting. But you have to attack it from BOTH angles: nutrition and physical activity. If you try to lose weight with diet alone, your metabolism will usually get slower, not faster.

One way to increase metabolism is through weight training and increasing your lean body mass. However, you’d have to gain quite a bit of muscle for this to really make a difference in your resting metabolic rate. The weight training is crucial either way though. Training does boost metabolism for a short time after each workout, it burns a lot of calories and you need the resistance training just to prevent loss of lean body mass while you’re dieting.

Another way to increase your metabolism is to increase ALL your daily activity: In addition to the weight training, add some kind of cardio or metabolic training at least a few times per week. On top of that, all your daily walking, recreation, work and housechores adds up more than you’d imagine (it’s called non exercise activity thermogenesis or N.E.A.T.) Don’t just think about “exercising more” think about “becoming less sedentary.”

A third way to keep up your metabolism is proper nutrition. Extreme starvation diets will cause quick weight loss in the beginning, but can actually slow down your metabolism later on, so a conservative cut in calories is best. A higher protein diet is helpful because it protects lean body mass in a calorie deficit and has a higher thermogenic effect. There are some foods, such as hot peppers, or drinks such as green tea, which are reputed to be thermogenic. Unfortunately the effect is quite small, so don’t bother looking for “magic foods” or “magic pills.”

Last but not least, here’s the big metabolism myth that most people find hard to believe:

Research proves that overweight and obese people actually have a FASTER metabolism than lean people. How is that even possible? As mentioned above, larger body = higher calorie expenditure at rest and during exercise.

A lot of people don’t believe me when I tell them this, so I’ve posted a study below that scientifically confirms how overweight people have faster metabolisms than smaller, thinner people:

Energy Expenditure Is Very High in Extremely Obese Women, Sai Krupa Das, Edward Saltzman et al, J. Nutr., 134:1412-1416, 2004, Tufts University, Boston, MA

To test the hypothesis that total energy expenditure (TEE) and resting energy expenditure (REE) are low in extremely obese individuals, factors that could contribute to maintenance of excess weight, a cross-sectional study was conducted in 30 weight stable, extremely obese women [BMI (mean ± SEM) 48.9 ± 1.7 kg/m2]. TEE was measured over 14 d using the doubly labeled water method, REE and the thermic effect of feeding (TEF) were measured using indirect calorimetry, and activity energy expenditure (AEE) was calculated as TEE — (REE + TEF). Body composition was determined using a 3-compartment model. Subjects were divided into tertiles of BMI (37.5–45.0; 45.1–52.0; and 52.1–77.0 kg/m2) for data analysis. TEE and REE increased with increasing BMI tertile: TEE, 12.80 ± 0.5, 14.67 ± 0.5, and 16.10 ± 0.9 MJ/d (P < 0.01); REE, 7.87 ± 0.2, 8.78 ± 0.3, and 9.94 ± 0.6 MJ/d (P < 0.001), and these values were 29–38% higher than published means of measured TEE in nonobese individuals. No significant differences were observed among BMI tertiles for AEE, TEF, or physical activity level (PAL = TEE/REE, overall mean 1.64 ± 0.16). The Harris-Benedict and WHO equations provided the closest estimates of REE (within 3%), whereas the obese-specific equations of Ireton-Jones overpredicted (40%) and Bernstein under-predicted (21%) REE. Extremely obese individuals have high absolute values for TEE and REE, indicating that excess energy intake contributes to the maintenance of excess weight. Standard equations developed for non-obese populations provided the most accurate estimates of REE for the obese individuals studied here. REE was not accurately predicted by equations developed in obese populations.

What’s the bottom line ?

A slow metabolism is not the reason most people are overweight. In fact, if you’re overweight, you have a higher metabolism than smaller, lighter people. That’s good news because it will actually be easier to achieve a large calorie deficit which means you can lose fat a lot faster in the beginning.

Each person is operating within their own unique calorie equation, so never try to follow a generic, one-size fits all program. Don’t compare yourself to other people (and especially, if you’re female, don’t ever compare yourself to men). Customize your own program by pinning down the right amount of calories for your body size… your body type… your gender… and your activity level. Follow your plan consistently, tweaking the calories consumed and calories burned weekly as needed and the fat always comes off.

You can learn more about effective strategies for preventing your metabolism from slowing down while dieting (chapter 2), how to troubleshoot progress plateaus (chapter 4), how to pinpoint your exact personal calorie needs (chapter 6) how to maximize your metabolism and maintain your lean muscle tissue with protein (chapter 10) and a lot more in my fat loss manual: Burn the Fat,Feed the Muscle 

PS. If you found this article helpful, please share this webpage link with your friends. Thank you.

A fat loss system with a 10 year reputation for success

Why slow metabolism ?
Why slow metabolism ?

Yours FREE :12-PART FAT LOSS MINI-COURSE – The BIG FAT LIES. A Shocking Expose of the 12 Biggest Scams – Cover ups,Lies,Myths and Deceptions in the Diet, Supplement and Weight Loss Industries! By the time you finish THIS course, you will be an EXPERT in fat loss – what works and what doesn’t.  Get it HERE

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Eating for your health

Health and Fitness

Health and fitness site

Eating for your health

Healthy foods that burn fat

Getting Fit and motivated

Getting some exercise in can be quite a challenge considering the fact that many of us have an extremely busy schedule. Not only that, most of us don’t really like exercise in the first place which can make it difficult to stay motivated at the gym. We all realize that getting some exercise is one of the best ways for us to stay trim and healthy. That doesn’t mean, however, that it is the only way for us to do so. If you get a moderate amount of exercise throughout the week naturally, you may be able to get fit simply by eating in the proper way.

Eating for health

One problem that many people run into when it comes to eating properly is that they follow to many different programs. Although it is a good idea to have a program in mind whenever you start eating for health, being too drastic or jumping from program to program is not going to help you at all. Another thing that many people tend to do whenever they diet is to cut something out of their diet which the body needs. It is difficult to estimate how many people have damaged their metabolisms as a result of yo-yo dieting through low carbohydrate or low-fat eating.

Eating a healthy diet

By eating a healthy diet that includes five to six small meals on a daily basis, you can really get your metabolism running at top speed. Make sure that you include a protein, legume and plenty of low glycemic vegetables at every meal, preferably raw. If you eat like this for two weeks you will be able to see the difference in your clothing and whenever you stand on the scale. It is an easy way to get fit without doing exercise.

Eat more fruits and veggies

You’ve heard it said a thousands times: eat more fruits and veggies, and you can’t hear it often enough. It’s saddening that low carb fanatics actually put restrictions on fruits. They are another nutritional powerhouse. The fructose in fruit is the naturally-occuring kind, and there’s not that much of it, so you can relax; it’s NOT the same thing as high fructose corn syrup

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More info about healthy foods that burn fat HERE