The Benefits of Breakfast
The right breakfast foods can help you concentrate, give you strength – even help you maintain a healthy weight.Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.
Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom or the boardroom
- More strength and endurance to engage in physical activity
- Lower cholesterol levels
Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.
Breakfast Benefit: Weight Control
Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.
Another theory behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).
It’s worth noting that most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains — not meals loaded with fat and calories.
Make Lean Protein Part of Your Breakfast
Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime.
“Protein blunts your hunger the most, and is the most satiating,” Purdue University researcher Wayne Campbell, PhD, tells WebMD.
And a traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein.
In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume.
“Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their … blood cholesterol or triglyceride levels,” reports researcher Nikhil V. Dhurandhar, PhD.
Another study, reported in the Journal of the American College of Nutrition, also substantiates eggs’ ability to satisfy hunger.
“Both these studies show that when people eat eggs at breakfast, they felt more satisfied and consumed fewer calories throughout the day, compared to those who ate a primarily carbohydrate meal like a bagel,” explains Dhurandhar.
But what about the cholesterol in eggs? A large egg contains 75 calories, 6 grams of protein, and 212 mg cholesterol. According to the American Heart Association (AHA), healthy people can eat an egg a day.
“It should be noted in our study that none of the women had increases in blood lipids, confirming that healthy adults on a low-fat diet can enjoy eggs without significantly impacting their risk of heart disease,” says Dhundar.
Another study, reported in Obesity Research, found that women who added a little lean protein to their breakfast (in the form of a slice of Canadian bacon added to an egg sandwich made with an English muffin) felt less hunger during the next four hours than those who ate a breakfast without protein.
All the participants lost about 18 pounds over the course of the study, but the group eating more protein – about 30% of total calories – kept more lean muscle than the group who ate the same number of calories but less protein.
Experts note that lean muscle mass is more metabolically active, and thus helps with weight management.
Breakfast Cereal and Weight Control
Many studies have also shown that when breakfast cereal is consumed as part of an overall healthful lifestyle, it can play a role in maintaining a healthy body weight.
A Harvard study of more than 17,000 men found that those who frequently ate breakfast cereal — both refined grain and whole-grain types — consistently weighed less than those who rarely or never ate breakfast cereal.
Another study, published in the Journal of the American Dietetic Association, evaluated the diets of adults and found that breakfasts of ready-to-eat cereal were associated with lower BMIs in women than other, higher-fat breakfast meals.
Choosing the Right Breakfast Foods
This just goes to show how important it is to choose the right foods for breakfast. A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, low- or non-fat dairy, and lean protein.
Even if you think you don’t have time to eat breakfast, there are grab-and-go options that fill the bill. Some quick and healthy choices include:
- A veggie omelet and a piece of whole-wheat toast
- A whole-wheat English muffin with low-fat cheese, a scrambled egg, and slice of tomato or lean ham
- Smoothie made with fruit and low-fat yogurt
- Salmon on 1/2 whole-grain bagel with light cream cheese
- Whole-grain cereal with fresh fruit and low-fat milk
- Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice
- Low-fat yogurt and a piece of fresh fruit
- Yogurt smoothie and breakfast bar
- Hard-boiled egg and a banana
Article source: www.webmd.com
Article by: Kathleen M. Zelman, MPH, RD, LD
5 Things to Know About Stretching
1. Warm Muscles are Easier to Stretch
A warm muscle is more responsive to exercise than a cold one. One of the best things you can do for your body before exerting excess energy is to get the blood circulating throughout your system. Slow rhythmic motions that allow the large muscle groups to become activated are ideal for enhancing flexibility and readying the body for more strenuous activities. Stretching exercises elongate muscles, increase the range of motion in joints, improve coordination, increase body temperature and begin to get the heart rate moving up.
2. Stretching Before Exercising
Stretching the body before strenuous exercise is a way to activate muscles, ligaments and tendons. One of the most important areas of the body to stretch before exercise is the spine. Use gentle motions that allow the spine to bend forward and backward as well as side to side and in a spiral twist in order to liberate stiffness and activate blood flow throughout the spinal column and into the brain. Stretching the hamstrings and hip flexors before a strenuous workout helps to limber up the body in preparation.
3. Stretching After Exercising
Stretching the body after exercise is essential for helping to avoid injury, remove waste products and reduce soreness. Mild stretches for the back, legs and hip flexors along with shoulders and the neck will help you cool down slowly as your heart rate and blood pressure return to pre-exercise levels.
4. Benefits of Stretching
Stretching is the way to increase flexibility and flexibility helps to prevent injury. When you are in the habit of stretching before, during and after strenuous exercise, you are increasing your range of motion, improving your posture, and promoting agility. Stretching also helps the body to relax, which is essential after peak performance work. Other benefits of stretching include directing amino acids into muscle cells, accelerating the synthesis of protein, assisting in repairing the cells and activating the enzymes necessary for supplying energy to the body and brain.
5. How to Stretch
Stretching should be slow and focused where each stretch is done to the point of mild tension and no pain. Holding each stretch steadily for approximately 10 seconds without bouncing provides the optimum benefit while preventing injury that can come from pulling on the muscle too vigorously. Breathe slowly and rhythmically as you stretch, using each exhalation to help you stretch a little bit farther each time. Make sure you do not over stretch your muscles. The moment you feel pain, ease up. When stretching, use a full range of motion to release tension and prepare the muscles, ligaments and tendons for the next activity. Work through each body part, including the neck, shoulders, chest, arms, abdominals, hips, legs and feet to get thoroughly in touch with your body before throwing yourself into the proverbial ring.
Read more: http://www.livestrong.com/article/840-need-stretching-before-after-strenuous/#ixzz11WA5pLWD
TightTalk Tuesday: Portion control
Portion control — Downsize portions for better weight control
Research tells us that people eat more when presented with larger portions of food. Even children as young as two years are affected by portion size. Our judgment about serving sizes has been completely skewed by restaurant portions, food packaging and our own eyes. So how do we reset our expectations about appropriate portions? You’re already on track by reading this. Now, how do you apply it to yourself?
Start by familiarizing yourself with appropriate serving sizes. If you don’t have a food scale or measuring cups handy, use visual cues to help you judge portion sizes:
* A serving of fish (3 ounces) is the size of a deck of cards
* A serving of pasta or dry cereal (1/2 cup) is the size of a hockey puck
* A serving of fresh fruit (1/2 cup) is the size of a tennis ball
* A serving of butter (1 teaspoon) is the size of one die
Test yourself — pour yourself a bowl of cereal and then transfer it to a measuring cup. How much is your portion? How does it compare with the recommended serving size?
Here are other tips to try:
* Don’t put dinner on the table. Instead, serve it from the stovetop or countertop. You’ll think twice before you get up for seconds.
* Don’t eat out of the box. Put your snack in a small bowl or other container. And then put the box or package away.
* Opt for single-serving treats. The fear of a wrapper trail will keep you honest.
* Downsize your meal. Restaurant portions are notoriously large. So when eating out, plan to eat only half of the meal. You can share the rest with a friend or ask for a doggie bag. Alternately, consider asking for a “light” or “lunch-size” portion.
* Try the tasting menu. At parties, sample two or three bites of the dishes on offer. Keep the portions small and have fun enjoying the variety.
* Take time to enjoy yourself. Appreciate the colors, smells and textures of your food. Stop and talk to your family and friends between bites. By slowing down you’ll be better able to appreciate your meal and to register when you’re full.
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
www.mayoclinic.com
Your 3-Step Plan to Run a 5K
Vincent Corso will always remember his 5K debut. It was a summer night in Westfield, New Jersey. His goal was simple: Run the whole way. After training for months, running, walking, and losing more than 100 pounds, he knew he was physically prepared for the race, but he was filled with anxiety and self-doubt, thinking he didn’t belong among the svelte “real” runners. When he did finish, in 34 minutes, he was hooked. “It just felt right,” Corso says. “I had played football and lacrosse growing up, team sports. Running was the first thing I did on my own. It was me.”
Now a Road Runners Club of America-certified coach who guides two charity teams, Corso helps beginners achieve what’s often their first big goal—running a 5K. “For newbies and anyone short on time but wanting to get fit and experience a sense of accomplishment, 5Ks are perfect,” says Susan Paul, an exercise physiologist and coach of Track Shack Fitness Club in Orlando. “There’s plenty of time to train, work, take care of family, and race. You can run a 5K in the morning and still get the kids off to their activities after the event.”
Roughly 8,500 5Ks were held across the country in 2009, according to Running USA. Among nearly four million finishers, thousands walked part or all of the distance, and there’s nothing wrong with that. But when you feel ready to commit to running the whole way, Corso says, a few simple training techniques will get you there. “I tell my athletes who are running a 5K for the first time, when you cross the finish line, put your hands up and smile, because you did something amazing,” he says. These three steps will get you up and running, too—from start to finish.
STEP 1: Sign Up to Race–Today!
Nothing gets you cracking on a goal like making it official. Sign up for a race, then tell everyone you know that you’re going to run. Now you have a deadline, and the motivation to train in order to follow through on your goal. “A race keeps runners accountable,” says Paul. “You’re training, not just running for fitness, and you have a plan, a starting point and an end point.” Once you commit to a race and running it continuously, you’ll reap more than renewed motivation. Some additional perks:
• Weight Loss
Walk a mile, and you burn about 70 calories. Run a mile, and you’ll torch roughly 100. While the exact number varies depending on your weight and pace, if one of your goals is to shed pounds, you’ll do it faster by running.
• A New Image
“When we sign up for a race, we become athletes,” says Patti Finke, a coach in Portland, Oregon. “We take better care of ourselves. We train properly, eat in a healthy manner, and get enough sleep.” And when you accomplish something you never thought possible—like running an entire 5K—it buoys your self-esteem. “So many novice runners are so insecure and feel like they ‘don’t belong out there,’” says Paul. “But running a 5K means you committed to training and had the guts to follow through with it—that’s huge.”
• Blueberry Pancakes
After it’s over, you’ll be able to break down the race from your new perspective—that of a real runner. You’ll head to breakfast with your running buddies, and recap the highlights: “I went out too fast, but I calmed down at the first turn.” “That hill at mile two was a killer.” “I passed that guy in a tutu.” “So, when’s the next race?”
STEP 2: Get Ready To Run
With a little planning and preparation, you can run—comfortably—every step of the way of a 5K. The slow buildup and easy pacing of this five-week plan will allow your body to adapt to running 3.1 miles continuously, and the three-mile dress rehearsal runs will give you the confidence that you can go the distance on race day, says Paul. (If you haven’t been exercising at all, first spend several weeks running and walking until you can run for 10 minutes.) As you follow this schedule, avoid running on consecutive days and keep the pace easy enough to talk. Twice a week, cross-train by swimming, cycling, walking briskly, or taking a fitness class.
Week — Weekday 1, Weekday 2, Weekday 3
1 — 1.5 miles, 1.5 miles, 2 miles
2 — 2 miles, 2 miles, 2.5 miles
3 — 2 miles, 2.5 miles, 3 miles
4 — 2.5 miles, 2.5 miles, 3 miles
5 — 2.5 miles, 2 miles, Race 3.1 miles!
STEP 3: Race Day: Now What?
You’ve done every workout, cross-trained, and rested well. You’ve run three miles—twice—and you’re confident that running 3.1 continuously is going to be cake. But unforeseen scenarios on race day can derail your ambitions. The trick is knowing which situations you can run through, and which require a change in plans. Depending on the problem, putting your just-run goal on hold isn’t giving up; it’s a smart move that ensures you’ll be in good shape to try again next weekend.
THE SITUATION: Side Stitch
THE CALL: Slow down and change your breathing pattern. Take quick, shallow breaths for a minute or two, then switch to taking deep breaths for a minute. Keep running slowly for another quarter- to half-mile. If the pain doesn’t subside by then, stop and stretch on the side of the road, bending to the opposite side of the stitch, Corso says.
THE SITUATION: Blister
THE CALL: You can tough it out through 3.1 miles, Corso says. Steer clear of this situation entirely by testing your sock/ shoe combo during your training runs.
THE SITUATION: Stomach distress
THE CALL: Assess the issue: Is it anxiety? Give yourself a pep talk and push along. Serious tummy trouble? Time to walk.
THE SITUATION: Thirst
THE CALL: At the next water stop, grab a cup, keep to the side of the road, and walk for a few steps while you’re drinking. It still counts as running the whole way.
THE SITUATION: Gasping for air
THE CALL: Cut your pace way back to an easy jog until you catch your breath. To avoid this situation, make sure you pace yourself properly. Start the race by jogging at a very easy pace. “Run the first mile no faster than you usually run,” Finke says. “If that feels okay, run the second mile a little faster, 10 to 15 seconds at most. If that feels good, run the third a tad faster.”
THE SITUATION: Heat
THE CALL: Run slower than usual—especially in the beginning so you don’t get overheated early on. If you had a time goal in mind, let it go. Drink plenty of fluids, and take the pressure off yourself. “The weather is out of your control, but it’s the same weather for everyone entered in the race,” Finke says.
THE SITUATION: Rain
THE CALL: Run through it. Rain alone doesn’t usually make the road slippery. But getting tangled up with other runners can cause a fall. “Don’t start at the front of the pack,” Finke says. “You’ll get mowed down.” Line up in the back.
STRETCH IT OUT
Long, slow runs aren’t just for half-marathons and marathons, says Jon Sinclair, a coach in Fort Collins, Colorado. They train your body to become more efficient at moving oxygen to your muscles, so you’re able to hold a faster race pace—at any distance. Add five to 10 minutes per week to your longest run until you reach at least five miles. If you can, continue to add time every week.
GO UP
Hill work develops strength. “Running uphill makes you a faster runner on the flats,” Sinclair says. “Hills build strength, and make the flats feel easy!” Find an incline that takes one to two minutes to ascend. Run up it at a comfortably hard pace. Jog back down. Do three repeats. Add one repeat each week until you’re up to eight.
RUN FAST
Fartleks get your legs and lungs accustomed to the hard pace of a fast 5K. Warm up, then run a mile at your regular pace. Pick up the pace so you’re running hard (but not all-out) for two minutes, then jog for two minutes. Repeat four times. Gradually shorten the recovery interval to one minute or increase the hard effort to three minutes.
By Sarah Lorge Butler, Runner’s World.
Have your registered to join KITF for the Walk Ahead for a Cure 5k on October 10th? If not, go to: http://www.walkaheadforacure.com/ and click on register. Join “Melissa’s Magnificent 10″ – and we’ll see you on the 10th!
Click here for a list of races in your area!
Stress!
What is stress?
Stress is any change in your normal routine or health. Stress occurs when bad things happen, as well happy things. Getting a raise or promotion is stress, just as getting fired from your job is stress.
Speculative changes cause just as much stress as veritable changes. Pensiveness or anguish about whether you will get that new job is stress the same as being offered a new position is stress.
In today’s society, there is a lot of pressure on women to be good mothers, have successful careers outside of the home, be perfect wives and take care of household chores. According to the Cleveland Clinic, 70 percent of married women with children work outside of the home. With the decline in the economy, it’s even more critical that many families have two sources of income to survive. Overwhelming stress can cause serious, long term health problems.
Did you know…
• 43% of all adults suffer adverse health effects from stress
• 75-90% of all doctor’s office visits are for stress-related ailments and complaints
• Stress costs American industry more than $300 billion annually
A few of the side effects of stress:
1. Mood swings
2. Intensified PMS symptoms
3. Chronic head aches
4. Decreased sex drive
5. Sleeplessness
6. Irritable Bowel Syndrome (IBS)
7. Weight gain
8. Memory disturbances
9. High blood pressure
10. Depression
11. Difficulty getting pregnant
How can you relieve stress?
1. Exercise!
Exercise is an effective way to reduce stress. Due to the positive effect exercise has on endorphin production, getting enough makes you happier and therefore relieves stress.
2. Yoga
Yoga teaches relaxation techniques and proper breathing while strengthening your body and mind. It will teach you how to eliminate stress from your life quickly and easily.
3. Stretching
Stretching may seem like a dull and ineffective way to exercise but it has many stress relieving benefits. Stretching requires slow movements that lengthen and strengthen your body. They give you time to relax and allow the breath to flow through your entire body giving a stress relief.
4. Meditation
Meditation affects the body in exactly the opposite ways that stress does, restoring the body to a calm state, helping the body to repair itself, and preventing new damage due to the physical effects of stress.
5. Journaling
Journaling allows people to clarify their thoughts and feelings, thereby gaining valuable self-knowledge. It’s also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper.
6. Laughter
Laughter reduces the level of stress hormones like cortisol, epinephrine (adrenaline), dopamine and growth hormone. It also increases the level of health-enhancing hormones like endorphins, and neurotransmitters. Laughter increases the number of antibody-producing cells and enhances the effectiveness of T cells. All this means a stronger immune system, as well as fewer physical effects of stress.
7. Sex
A study looked at women’s heart rate and cortisol levels as a measure of stress response, and found that women exhibited less of a stress response after ‘positive physical contact’ with a partner. Emotional support alone didn’t have the same effect.
8. Take a nap
Research shows that you can make yourself more alert reduce stress and improve cognitive functioning with a nap. Mid-day sleep, or a ‘power nap’, means more patience, less stress, better reaction time, increased learning, more efficiency and better health.
9. Draw
Just the act of having a hobby can make you feel more balanced in your lifestyle. Sometimes with all of life’s responsibilities, we forget that we need and deserve ‘down time’ and self care. Taking even a few minutes on a regular basis to devote to a hobby can give you more of what you need in this area. And, with drawing, you have the additional benefit of being left with something beautiful (or at least interesting) to show for it!
10. Get a dog (or cat)
Research shows that, unless you’re someone who really dislikes animals or is absolutely too busy to care for one properly, pets can provide excellent social support, stress relief and other health benefits—perhaps more than people! For those who love animals, it’s virtually impossible to stay in a bad mood when a pair of loving puppy eyes meets yours, or when a super-soft cat rubs up against your hand.
MEET THE OWNER
Melissa Matson, Creator/Owner, of Keep It Tight Fitness, located in Cincinnati, OH, instills passion into every aspect of her life. Melissa has built a strong foundation in the principles of both fitness and nutrition.
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