Sunday, August 26, 2018

Breakfast – good and bad habits

We have all heard that breakfast is the most important meal of the day.  And that’s true.  You are literally “Breaking The Fast” as your body has been without food for as much as 12 hours.  It is important to refuel for the day.  But what you choose to refuel with is important.  My sister recommended the article, 37 Worst Breakfast Habits for Your Waistline by Eat This, Not That!.   We won’t discuss all 37 habits and we will add some good habits to include in your day.
Yogurt, oatmeal and berries
Bad Breakfast Habits for Your Waistline: 
  1. Coffee with Cream – who doesn’t like a morning cup of coffee?  I always start my day with coffee. But adding cream or the fake cream adds calories, fat but few nutrients to your day.  And adding the flavored creamers with lots of added sugar is a double no as that adds even more calories but few nutrients.  But you don’t have to skip the “cream in your coffee”.  Rather than cream add some 2% or other low-fat milk to your coffee.  My daughter adds some low-fat milk to her coffee and by doing so she adds some calcium, vitamin D and other nutrients to her day.
  2. Energy Drinks – yes, you will get the jolt from the caffeine.  But you will also get a big dose of Added Sugar.  It is the added sugar we are trying to cut from our day.  The food journalist, Kelly Choi recommends a tea smoothie or some hot green tea instead of the energy drink.  Or just drink the coffee, black or with some milk added. For some recipes on tea smoothies go to How-To Recipes:  Tea Smoothies.   
  3. Salt – many breakfast items are loaded with salt including bacon, sausage, hash browns.  Eating out and a good chance your breakfast will contain lots of salt.  Many people notice when they eat foods or a meal high in salt they get bloated.  This is because salt helps you retain water.  For protein with your breakfast, go for the yogurt, the eggs, a glass of milk or a glass of instant breakfast like Carnation’s Breakfast Essentials (only 110 mg sodium).  If you are going to order a breakfast item like the McDonald’s Egg McMuffin, ask them to skip the butter and you skipped at least some salt.  Then pair the Egg McMuffin with a glass of orange juice.  The potassium in the orange juice helps counteract the effects of the sodium.
  4. Don’t skip the breakfast to sleep in – Many people don’t realize that fasting slows your metabolism.  So, you fasted all night and by skipping breakfast your body is still in fasting mode.  Fuel up with a healthy breakfast and get your metabolism going for the day.
  5. Add some protein to your breakfast.  As noted in my previous blogs, I always recommend some protein with meals and especially with breakfast.  Protein has the “staying power” so you won’t feel as hungry as fast and protein helps keep your blood sugar stable.  Hayem notes: Compared to a high-carbohydrate meal, a high-protein meal is associated with a level blood sugar for up to three hours post meal consumption.  Yes, enjoy the bagel, the toast, the cereal but add a glass of milk, the yogurt, some hard-boiled eggs for a protein boost.  Registered Dietitian, Jim White, recommends protein at breakfast because protein is key to weight loss because it slows down the absorption of carbohydrates. For some suggestions of how to add more protein to your breakfasts go to:  Best Foods for a High-Protein Breakfast. Some of their suggestions include yogurt, peanut butter (I love peanut butter toast at breakfast), cottage cheese, milk, and eggs. 

This week enjoy breakfast every day.  In a hurry?  Then grab the Carnation Breakfast Essentials.  Or, toast a bagel, add some peanut butter and take it with you.  A student in my class never ate breakfast.  I said it was important to have something for breakfast.  She finally drank some 100% orange juice at the start of the day.  A light breakfast to be sure, but she did “Break the Fast” and added some nourishment to the start of her day.  How can you add a healthy breakfast to your day?

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