Episode 46 - Breaking the Fast!
The first food or beverage you consume in the morning BREAKS your fast from the night. Thus, it is your BREAKFAST. Breaking the Fast.
Breakfast revs up the body after a night's sleep, giving us energy and nutrients to face the day. Studies suggest that eating breakfast regularly is associated with good health — and that the timing of the meal, as well as what's in it, matters.
Why we should NOT miss breakfast:
- Missing breakfast is likely to increase the temptation to reach for an unhealthy pick-me-up snack later on and to overeat in general.
- Skipping breakfast throws off the normal circadian rhythm of fasting and feeding
- Breakfast is considered the worst time to skip a meal.
- Eating even a small amount within an hour or so of waking is beneficial.
- Fueling up in the morning can be especially important for children and adolescents, whose metabolic needs are relatively greater than adults.
Why we should eat Breakfast:
- Studies have associated regular breakfast-eating with everything from enhanced memory and concentration to lower levels of "bad" LDL cholesterol to reduced risk of obesity, diabetes, and heart disease.
- A number of studies have focused on weight control, and researchers have found that breakfast eaters are, on average, thinner than breakfast skippers.
- An interesting study published in 2010 in The American Journal of Clinical Nutrition examined the breakfast patterns of several thousand Australians in 1985, when they were children, and then about 20 years later, when they were adults. The study participants who reported skipping breakfast both as children and adults were heavier and had larger waists, higher LDL cholesterol levels, and less healthful diets than those who reported eating breakfast at both times in their lives.
- But breakfast doesn't necessarily get us started on the weight-loss path. Research also report that the size of the breakfast matters: according to a study in 2011, the people in this study ate big breakfasts and they took in more, not fewer, calories on a daily basis.
What should we eat for Breakfast:
- Nutritionists say a good breakfast should include some carbohydrates with fiber (whole grains, fruits, or vegetables), some lean protein sources such as eggs or yogurt (Greek yogurt has more protein than regular), and some healthful fats such as those in nuts or salmon
- A vegetable omelet with a slice of whole-grain toast qualifies as a good breakfast, as does a bowl of high-fiber cereal topped with fresh fruit and reduced-fat or soy milk, along with a handful of almonds or walnuts.
8 tips for breakfast
- Read food labels carefully. Look for the serving size, calories, and nutrient information. For grain foods, choose products with whole wheat, oats, rye, or other whole grains listed first in the ingredients. Be careful with gluten if you’re sensitive.
- Know your coffee drink. For example, a 16-ounce White Chocolate Mocha at Starbucks contains 470 calories, 12 grams of unhealthful saturated fat, and 59 grams of sugars, versus just five calories and no fat or sugars (but more caffeine) in a cup of black coffee.
- Make processed meats like bacon and sausage a very occasional treat. Processed meats have been associated with a higher risk of colorectal cancer, heart disease, and type 2 diabetes.
- Get your carbohydrates from whole grains, fruit, and vegetables, not from food that has been highly processed.
- Eggs although yolks are high in cholesterol, eggs have proteins, vitamins, and other nutrients and don't appear to increase the risk for developing heart disease.
- Go easy on fruit juice. Whole fruit is often a better choice because it tends to have more fiber.
- Eat in, not out. You can enjoy a healthful breakfast out if you stick to oatmeal or yogurt (preferably no fat and unsweetened). But much of the traditional fare (eggs and bacon, pancakes) will start your day with loads of calories and saturated fat. Like most processed food, the breakfast offerings from fast- food chains tend to be high-sodium, low-fiber disasters. McDonald's Egg McMuffin has 300 calories (not bad) but 820 mg of sodium (36% of the daily limit, according to new government guidelines) and just 2 grams of fiber.
- Blend up a breakfast smoothie. A little home processing is okay. You can combine protein powder, fruits, yogurt, wheat germ, tofu, and other ingredients. Lots of recipes can be found online.
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
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