Breakfast is VERY Important for Any Proper Diet

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If we skip breakfast, we’ll make unhealthy choices at lunch. People who skip breakfast eat more during the day.  Your breakfast can set off a cycle of cravings and blood sugar spikes that dooms for weight control. Better to start the day with stable blood sugar and ultimately fewer calories with breakfast.

I, personally, never leave the house without first having my coffee and eggs, or omelette or hard-boiled egg with either some bacon or turkey sausage. Otherwise, it makes me cranky and want to scarf my next meal and ruin my diet.

Breakfast Calories: What to Eat

You may have to find your perfect breakfast food through a trial and error process.  It’s fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods.

Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group.

However, the issue with whole grains and oatmeal is that it has a lot of carbs. You have to read the label and determine how much to serve yourself to keep yourself in the realm of 50 to 100 grams of carbs per day, to lose weight. Less than a cup of oatmeal or having a slice of whole grain bread, only three times a week is an option.

Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day.  Ask your doctor about egg-white alternatives.

Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts. And there are too many carbs in them to be considered a good choice for weight control.

breakfast-important

First thing in the AM

When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that’s fine. Have a little yogurt, a little bit of peanut butter on some gluten-free bread (look at carbs), or a low-carb protein bar.  It doesn’t have to be traditional breakfast foods.

Planning

Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can get and keep a healthy habit that will last a lifetime.

Short Walks to Weight Loss

Exercise Doesn’t Have to Be Intense or Long

I have met a lot of people who say that they have NO time to exercise.  They get up really early for work, work hard all day and then by the time they get home (with their long commute), then it is dark out, their kids need help with HW, they need to make dinner, etc.

But, here are my thoughts.  If you don’t exercise at all, you will wear down your immune system, metabolism, your mood, your libido and eventually–this will all affect your relationships with family, spouse and friendships.  You will be out of shape and have medical issues and this will also lead to mental health issues.

If you want to feel happy, feel good, you need to exercise to help with the production of serotonin, but you also have to eat right in order for serotonin to be produced properly.  If you eat bad foods and have a bacterial imbalance in your gut, then your serotonin will be off too!  I have noticed that people who don’t exercise, get sick more often, as well.

According to Livestrong, “Approximately 75 percent of this chemical is located in cells of the gut, where it regulates intestinal movements. The rest is synthesized in neurons of the brain; it’s here that serotonin influences mood. High levels are associated with an elevated mood while low levels are associated with depression. Though many neurotransmitters work in harmony to influence mood, serotonin is one of the most important. Its levels are influenced by external factors, such as sunlight, diet and exercise.”  http://www.livestrong.com/article/22590-effects-exercise-serotonin-levels/

So, if you want to control your intestinal issues, mental health, your heart, blood pressure and more–and live longer and be there for your family (the ones you are killing yourself for), you have to find time, 5 days a week for at LEAST 15 minutes a day.  You don’t have 15 minutes?

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Walk For 15 Minutes a Day

Some think to get the full benefit of a good workout, you need to be sweating for a full 30 minutes — or longer. But with so many people struggling to find a spare 30 minutes, researchers have begun to investigate if a shorter sweat session could be just as good.

A 2011 study found when compared to sedentary people, 15 minutes a day of activity, like brisk walking can add 3 years to life expectancy, according to Reuters.

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Kick It Up a Notch

Intense aerobic activity may double the years of life expectancy added by moderate exercise, according to a 2005 study.   Five days a week of walking for 30 minutes led to 1.3 to 1.5 additional years, The Washington Post reported, but intense exercise, like running half an hour five days a week, resulted in almost 4 extra years. 

So, instead of eating at your desk or out with people, WALK somewhere.   You can even walk to get your food or coffee, but walk.  If you can’t find this time at all when you are at home, then minimally, take 15 minutes a day for a brisk walk.  Do it at lunch or one of your breaks at work.

My sister-in-law wears a pedometer and she counts her steps in a day.  It is said that in order to be healthy,  you need to step around 12,000 steps a day or more.  This can be counted from just walking to your car, to your desk, to the bathroom, going around your house picking up toys.  It doesn’t have to be counted all at one time, in one place.
Here is a link to a site that will show you how walking helps you lose weight and how to keep track of it for your personal goals.  http://www.pbs.org/americaswalking/health/health20percentboost.html

Keep walking!  In fact, I am ending todays’ blog and going right to my elliptical for an hour.  But, I have done less time on it…..the idea is to do something!