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Week #4 Challenge — Eat a Healthy Breakfast

Melissa Villamizar February 6, 2012 Lifestyle, Nutrition No Comments
Week #4 Challenge — Eat a Healthy Breakfast

For years, researchers have stated that breakfast is the most important meal of the day. So, is it? Well, yes, it just might be. It is especially important if you are trying to lose weight. Eating breakfast helps kick-start your metabolism so that you can burn more calories during the day and stabilize your blood sugar levels, leaving you less likely to crave junk food. Studies show that those that ate a healthy breakfast every morning were more successful at losing weight and keeping it off than those that did not eat breakfast. It’s also true that making healthier decisions first thing in the morning makes you more prone to making healthier choices throughout the remainder of the day.

People who skip breakfast tend to eat more calories during the day than people who eat a morning meal, probably because hunger drives them to make unhealthy food choices and overeat at lunchtime, says MayoClinic.com. Furthermore, skipping breakfast has been associated with decreased daily levels of physical activity.

The National Weight Control Registry shows that among those who’ve lost 30 or more pounds and have kept it off more than a year, 90 percent report eating breakfast most days of the week.

Every day this week, the challenge is to eat a healthy breakfast. What constitutes a healthy breakfast? I’m glad you asked! Click here for some examples of items you can consume for breakfast, as well as some things to watch for that might make a seemingly healthy breakfast your new worst enemy. (Enter large amounts of sugar, sodium, saturated fats, chemicals, etc.). There’s no denying that eating breakfast in the morning fires up your metabolism. What you need to make sure of though, is that you do not eat something that is going to cause your blood sugar to spike. Refined sugars/carbs from donuts and other pastries are the culprits. The sugar rush only lasts a short while and by mid-morning you may feel sluggish, hungry, crave more sugar and have difficulty concentrating.

What you’re looking for in a healthy breakfast is whole grain carbohydrates, fiber and protein. Whole grain carbohydrates (oats, barley) release sugar more slowly than refined carbohydrates (sugary cereals and pastries), providing sustained energy (low glycemic index).  Fiber (fruits, veggies) will help fill you up, warding off hunger cravings until lunch, and keeps your digestive system healthy. Foods that are high in protein (eggs, nuts, yogurt) aid in maintaining stable blood sugar levels and may also help you feel fuller longer.

As far as what to avoid for breakfast… Bacon, sausage, high sugar content cereals, pastries (including low-fat muffins, croissants, donuts and kolaches), some breakfast bars, pretty much anything from a fast food restaurant (McDonalds, Whataburger, Chick-fil-A, Taco Bueno, etc.), also exercise caution at Starbucks and even smoothie places, it’s usually best to make your own!

Peace, love and healthy breakfasts!

Melissa

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