…and more about Breakfast

Posted by admin | Diets & Dieting,Health Facts,Just Food Articles - writers invited | Thursday 3 July 2008 10:21 pm

Eat breakfast like a king, lunch like a prince, and dinner like a pauper. – Adelle Davis

breakfastWhile so many studies into nutrition seem to contradict each other – this is one issue that seems certain. Breakfast is good!
Breakfast is a meal that sets you up for the day. It replenishes your body’s energy supply after the nights fast and provides the energy required to stay physically and mentally alert. Without breakfast, your body is basically running on empty. It is a critical meal for adults and children alike.
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Children who eat breakfast perform better on standardized achievement tests and have fewer behavior problems in school.
A Harvard University/Massachusetts General Hospital study of children in Philadelphia and Baltimore schools discovered that students who usually ate school breakfast had improved math grades, reduced hyperactivity, decreased absence and tardy rates, and improved psycho-social behaviors compared with children who rarely ate school breakfast. (Pediatrics, January 1998; Journal of the American Academy of Child and Adolescent Psychiatry, February, 1998)
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Now when did I last have breakfast? ! Eating breakfast can do wonders for your memory loss. A study done by the University of Toronto on healthy men and women in the age group 60 to 79 showed that taking in calories from either protein, carbohydrates or fat boosted their performance in memory tests. While it appears that any breakfast is better than no breakfast at all, researchers have found that carbohydrates generally fuel the best long-term benefits to memory, probably due to the rise in blood sugar that they cause. Rise in blood sugar then causes an increase in the supply of glucose to the brain.

When you’re feeling down… No diet will make stress disappear, but if you’re running on empty, stress seems more difficult to bear.
If you’re already feeling a bit unwell or vulnerable or low, try your hardest to eat a healthy breakfast. Keeping your blood sugar levels steady makes you more energetic and less lethargic, and may even boost serotonin levels in the brain. This is best done by eating starchy foods (bread, pasta, rice, potatoes), rather than large quantities of sweet stuff – so avoid sweetened cereals, because the easily absorbed sugar gives you an initial rush but is followed by a dip in levels.
Be sure you’re not suffering from some other problems. Deficiency of B vitamins can lead to lack of energy and depression. Make sure you’re getting enough by eating fortified breakfast cereal, marmite, meat and wholemeal bread.
Anaemia caused by lack of iron, is something else that causes fatigue and difficulty concentrating and it’s more common that you think, especially in women. A daily egg and perhaps some breakfast meats can do wonders. Try some ground beef and tomatoes in your scrambled eggs.

Eating breakfast can actually keep you thin! One of the first rules of healthy weight loss is always eat breakfast. Ironically this is one of the first meals to be skipped when people are desperate to lose weight. Research shows that people who skipped breakfast tended to eat higher fat foods later in the day.

When you wake up in the morning your stomach is more empty than it’s going to be any time in the rest of the day. A hormone called ghrelin, that is secreted by the stomach when it is empty, surges to its peak and makes you run for the nearest food. People who complain that they’re never hungry enough for breakfast first thing in the morning, should keep this in mind. Even grabbing a fruit can help you keep away that 11 am scramble for the closest (and probably unhealthiest) snack. When there isn’t time to sit down and enjoy your morning meal, grab a bagel, piece of fruit, and some juice.
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Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that eating breakfast every day was a weight control strategy for 78% of the people in the registry.
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Quick Start Breakfast Ideas

  • Toasted ham and cheese sandwich
  • Ready-to-eat cereal with banana
  • Oatmeal with raisins and skim milk
  • Smoothie (skim milk, frozen fruit and wheat germ) Try these!
  • Pancakes or waffles topped with fresh fruit. Check this
  • Breakfast burrito ( try this superb recipe )
  • Slice of leftover veggie pizza
  • Fruited low fat yogurt with low fat breakfast bar
  • English muffin with bacon and eggs
  • High fiber muffin with skim milk or juice
  • Low fat yogurt and fruit with your whole grain cereal
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