The 4 Best Breakfasts For Weight Loss

Jenny Sugar from POPSUGAR writes that if you want to lose weight and keep it off, don’t skip meals, and definitely don’t skip breakfast! This is the best time to start loading up on carbs and protein so you have energy for the day and time to burn off those calories. Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition have shared the perfect equation for how to make a satisfying breakfast that will also help you lose weight.

Aim for:

Calories: 300 to 400
Fats: 10 to 15 grams
Carbs: 30 to 55 grams
Fiber: at least 6 grams
Sugars: no more than 36 grams
Protein: 13 to 20 grams

Steel-Cut Oatmeal

  • 1/4 cup steel-cut oats
  • 3 tablespoons almond meal (ground almonds; or use 10 chopped raw almonds)
  • 1 tablespoon maple syrup
  • 1/4 banana

Calories: 366
Fat: 14 grams
Carbs: 51 grams
Fiber:7 grams
Sugars: 18 grams
Protein: 11 grams

Eggs and Toast

  • 2 eggs, scrambled
  • 2 cups Swiss chard or spinach
  • 1 tablespoon chopped onion
  • 1/2 tablespoon olive oil
  • 1 slice of whole wheat toast
  • 1/2 cup blueberries or raspberries

Calories: 362
Fat: 19 grams
Carbs: 33 grams
Fiber: 6 grams
Sugars: 10 grams
Protein: 20 grams

PB Banana Toast

  • 1 slice hearty whole grain bread
  • 2 tablespoons all-natural peanut butter
  • 1 banana
  • Sprinkle of cinnamon

Calories: 395
Fat: 16 grams
Carbs: 52 grams
Fiber: 9 grams
Protein: 13 grams

Protein Smoothie

  • 1 scoop protein powder (choose one that offers 20 to 30 grams of protein)
  • 2 cups spinach
  • 1/2 banana
  • 1/2 cup frozen mango
  • 1 tablespoon flax meal
  • 2 cups unsweetened vanilla almond milk
  • 3 ice cubes

Calories: 330
Fat: 10 grams
Carbs: 35 grams
Fiber: 7 grams
Protein: 37 grams

So what can you eat? Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutritions

hared these basic, easy, and satisfying recommendations:

The Big Deal about Breakfast

College of DuPage Nursing Student Erin Salach shared that mornings are a crazy time and every person longs for the ability to just get a few more minutes of shut-eye. The American lifestyle is busy and most of us usually have somewhere to be first-thing in the morning. This limits the amount of time that we have at home in the morning to prepare for our day.

Many of us have heard the urban legend, “Breakfast is the most important meal of the day.” However, when confronted with why, many people are not able to provide substantial evidence as to why this meal trumps lunch and dinner. Healthychildren.org approximated that 8 to 12 percent of school-aged children skip breakfast. This turns into a habit which spreads to an even larger population in adolescents, of which, 20 to 30 percent skip this crucial meal. A study from 2011 by The NPD Group, a marketing research group, found that of the people who skip breakfast, the largest group of offenders is males 18-34 years of age.

When you are sleeping, your body enters a fasting state because of a high rate of cellular repair and lack of nutritional intake. This is where the name breakfast comes from, by eating, you are breaking the fast! Breakfast helps to kick start your metabolism by sending the message that the body can go ahead and use these calories because there will be continued access to energy throughout the day. When you skip breakfast, your metabolism questions whether there will be enough calories consumed throughout the day to meet body requirements and conserves calories instead of using them for cellular processes.

A study performed in 2003 by the American Journal of Epidemiology found that of 499 people whose diets and weights were tracked for a year, those who did not eat breakfast were 4.5 times more likely to be obese. In addition, another study by the Harvard School of Public Health from 2013 found that men who skip breakfast are 27% more likely to suffer from a heart attack or death from coronary artery disease than those who eat breakfast daily. This is attributed to the fact that those who skip breakfast tend to eat more later in the day than those who eat breakfast. They usually have a tendency to eat foods high in fat, cholesterol and salt, all of which are risk factors in the development of heart disease.

This topic is a controversial and there are many sources saying that eating breakfast is not actually important to maintaining a healthy weight and nutritional status. The key thing to consider in this debate is the quality the breakfast being eaten. U.S. Department of Agriculture (USDA) suggests that a healthy breakfast is comprised of a variety of whole-grains, fruit, and calcium. Whole-grains are rich in fiber, thiamine, riboflavin and niacin which help provide to energy. Fiber has been known to be a protective nutrient in the prevention of heart disease and type 2 diabetes. Additional fiber can be received by consuming fruits with breakfast. Calcium is an essential nutrient in the promotion and maintenance of bone growth. A great example of a nutritional breakfast that includes all of these essential components is overnight oats. You can find a recipe for this insanely easy-to-make, delicious and healthy breakfast here.

When you eat and how frequently may benefit heart health

What times someone eats during the day and how frequently may play a role in having a healthy weight and heart.According to an American Heart Association scientific statement published Wednesday, eating breakfast, avoiding late-night eating and mindful meal-planning are associated with a lower risk of heart disease, blood vessel diseases and stroke.

However, current research doesn’t dictate the best approach.

“There’s conflicting evidence about meal frequency,” said Marie-Pierre St-Onge, Ph.D., writing group chair and associate professor of nutritional medicine at Columbia University in New York City. She said studies have shown the benefit of intermittent fasting and eating smaller, frequent meals throughout the day.

Fasting every other day helped people lose weight in the short-term, but its long-term effects haven’t been studied, according to the statement. And there’s no guarantee that such fasting can be sustained.

“I can see scenarios where intermittent fasting can backfire,” said Penny Kris-Etherton, Ph.D., R.D., a statement co-author and nutrition professor at Penn State University. For example, people who fast one day could eat more than twice as much the next day, she said. She also questioned what would happen if someone who fasted regularly for lengthy periods of time – weeks or even months – then started eating regularly every day.

Because there’s not a lot of information about how people could practice intermittent fasting, Kris-Etherton cautioned against using it as a weight loss or weight management strategy until further information is available.

Eating frequent meals has also been found to reduce the risk of cardiovascular disease risk factors, says St-Onge. One study of men showed that those who ate more than four times a day had a lower risk of obesity than those eating three or fewer times a day. But other studies have found the opposite, with a greater risk of weight gain over time in those reporting eating more frequently. Read more

A Strong Start To Your Day

Schar shared this great insight in their recent newsletter.  They posted that making the right choice to fuel your day ahead. An enjoyable start to your morning . Everyone knows how it is to oversleep, then leap out of bed, rush into the shower, grab a cup of coffee on the run and plunge straight into the day’s activities.You don’t have to be health-conscious to know that that can’t be good for you.

A burst of energy which lasts the whole day. In the morning, after about eight hours of sleep, the body really needs to replenish its energy and nutrient supplies so that it can regain its momentum. It is necessary to make the right choice. But what is the right choice?

Morning grouches. Not everyone has the appetite for a hearty breakfast at the crack of dawn, as delicious as it may be. However, just a few nibbles can stimulate the circulation. Therefore, a lighter menu is introduced. Whether it is a simple slice of toasted Classic White Bread with a little butter and jam or a creamy yogurt, and perhaps even a selection of seasonal fruits. Anything goes – the fantasy knows no limits.

For large appetites. Anyone who wakes up hungry needs a proper meal. In this case, the portions should also be larger. It is important to have a balanced combination of cereal and dairy products. Fresh fruit and sufficient liquid should also be available. This will ensure that your body gets all the nutrients it needs for, among other things, a quick boost of energy. It also guarantees strong nerves and the smooth performance of numerous bodily functions.

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A 2-Ingredient Snack to Help You Lose Weight

POPSUGAR shared that this avocado-based snack will help you lose weight for two awesome reasons: it’s full of healthy fats and fiber. Consuming healthy fats and fiber keeps that “I’m full” feeling going strong, so hunger and cravings will be brushed aside, and you’ll be full for hours. Add the protein, crunch, and saltiness of sunflower seeds, and this snack is a weight-loss superstar. It also helps that you can whip it up in two minutes.

  1. Cut an avocado in half. Use the side without the pit, and save the other half for later since the pit can help keep the green flesh from browning.
  2. Sprinkle one tablespoon of salted sunflower seeds in the middle.
  3. Use a spoon to scoop out bites right out of the avocado peel. You don’t even need to bother with dirtying a dish.

 

 

Benefits of Oatmeal

oatmeal-2College of DuPage Nursing Student Jeanine Rapp loves oatmeal, especially on a cold, winter morning. She shares that there is something about oatmeal that is warm and comforting. It’s that kind of “stick to your ribs” breakfast that is very satisfying. We have heard for years that oatmeal is good for our health, but do we really have a good understanding of all of the health benefits of oatmeal? According to the folks at AuthorityNutrition.com, there are many more health benefits to eating oatmeal than just what we know.

Here are a few good reasons to include oats in your diet:

1) Oatmeal stops cravings. Oatmeal is high in fiber which keeps you full longer. It takes a long time to digest a bowl of oatmeal. Oatmeal is a good source of nutrients and low in calories. In fact, oatmeal can contribute to steady weight loss.

2) Oatmeal can regulate blood sugar. The high fiber content can assist in a more gradual release of sugar into the bloodstream.

3) Oatmeal removes bad cholesterol. High levels of cholesterol are related to plaque buildup in the blood vessels. The high fiber content in oatmeal is beneficial in reducing the buildup and lowers cholesterol.

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