Health benefits of breakfast and more

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To be honest I myself am not a perfect healthy- breakfast eater because breakfast for me, is the time of the day when I allow myself some of the “forbidden” things to eat. Sometimes I even forget about the healthy oatmeal, eggs or bacon and I replace it with candy, pancakes and loads of honey – I confess. Has this happened to you too?

The question is, how important is it really to eat a healthy breakfast and how does it affect our body during the day? Well, as usually, I am going to share my own observations on this. For instance let’s imagine a healthy breakfast: a lot of protein (which means: eggs, low fat bacon and peanut butter for me), some complex carbs: beans or oatmeal and minimum fat. After having eaten that I’ve noticed that I have considerably more energy during the day than if I stuff myself with cookies and sugary cereal.

Another benefit of eating a healthy breakfast is more power (way more power) during your workout. I’ve noticed this by a positive change in the duration and speed during my workout (just for the record: I am a runner). As for the energy level during the day, it is undeniable that I tend to snack less and eat a smaller portion for lunch if I get a complex breakfast in the morning. 

I have also read a couple of articles with researchers saying that people that ate healthy breakfast on a regular basis, lost more weight over a longer period of time than those that didn’t. Now I personally cannot approve if that is exactly true, but I can surely say that you do have more energy during the day once you eat a proper breakfast. 

Another important aspect is of course that preparing a healthy breakfast is time-consuming, and many of us prefer spending another 15 extra minutes in our bed instead of preparing ourselves a good breakfast. Here are some quick tips and alternatives for a healthy and easy breakfast. They work for me at least:

– always keep some boiled eggs in your fridge

– always keep some sort of veggies in your fridge – any kind would do

– forget about cereal

– keep whole-grains in your drawer – bread, bagels, crackers 

– fresh fruit for breakfast can be very filling. The recommended fruit is: oranges, apples, banana, grapefruit, grapes. 

– yogurt mixed with nuts, dried-fruit or fresh fruit is a great option 

– keep low-fat bacon in your fridge. If it is smoked you don’t even need to cook it 

– smoked salmon will be a great source of protein too

– a glass of milk will complete your meal and make you feel full

Just stick to the rule that you can make a sandwich out of anything. None of the things mentioned above need preparation and long-time cooking, therefore it will take you approximately 5 minutes to make yourself a healthy and filling breakfast. This little morning effort will fuel your day and benefit your body (at least from my own observations).

And please don’t forget to hydrate yourself! Hydration is sometimes more important than food! Don’t waste time for making your tea or coffee, just pour yourself a full glass of water and there you go! 

I hope this was interesting to read, and I am looking forward for your remarks. 

P.S – Next time I would like to talk more about low-fat products. Are they really making the difference and is it really the low-fat that makes you slim down? If you’re interested, please stay with me. 😉 

 

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A bowl of health – 300 calorie breakfast and super delicious!

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ImageWe have all heard that breakfast is the most important meal of the day, and since it is not a simple rumor but a fact, breakfast should start with a healthy kick of nutrients for the day! If you’re wondering what a healthy breakfast should look like – here is a perfect example.

This Orange-Apple combination with a pinch of oats will start your day with a “kick” of vitamins, fiber and minerals! And most importantly: it is absolutely delicious! I could have this for breakfast for weeks in a row, even though – variety is the most important element of a healthy diet (don’t forget)!

So how is this prepared? Very simple: it will take you about 5 minutes to prepare and about 8 minutes if you really suck at cooking. All you have to do is chop an orange and one apple into small cubes. Place them in a bowl together with 4 table-spoons of plain yogurt and 4 table-spoons of dried oats!

To spice it up you can add nuts and raisins to it – this will increase its calorie content from 300 to 400 calories (which is still quite decent for a good breakfast)! Nuts will provide your body with natural, healthy fats, while raisins will enhance the taste – whatever you prefer!

For a good finish of your healthy breakfast, wash it off with a glass of fresh orange juice or a cup of green tea! This will get your system going for the day and boost your energy levels! Make an effort for yourself and treat your body with care – it will pay off!

How to choose the right muesli for breakfast? Diet Essentials Part 8

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ImageThere are a lot of muesli and cereals on the shelves in the supermarkets, and most of us tend to just pick the first package that seems to be the most attractive. I have to admit I am not a fan of muesli and until last week I haven’t ever had them for breakfast.

Everyone thinks they’re so yummy and amazing so – I decided to give them a shot! I have to be honest, it took me about 30 minutes and all my nutritional knowledge before I chose the suitable pack. I have to say I picked up some quite useful things from this experience. Again, reading the label is of crucial importance – even more important than reading which type of chocolate or dried fruit goes into your muesli. Especially if you’re careful with your weight, it is important that you follow the right steps when picking your muesli:

1. First examine a few packages

2. Pick 3 or 4 that seem at the same time tasty and most healthy to you

3. Pick the healthiest out of them

Now I am going to define the word “healthy” in the world of muesli. Obviously, everyone of us has a different perception of what healthy is –  however if you are on a diet and your goal is to lose or maintain weight, you have to follow some basic guidelines for “healthy” in this case.

First things first, so when you’re studying the label of your muesli, you should look at:

1. Carbohydrates

2. Fats

3. Sugar

Note: Your goal is to pick the package that suits best to your taste and has a relatively decent amount of all the above listed.

To give you a real-life example, after 30 minutes of examining and struggling with my choices, I picked a muesli mix made of: rolled oats, wheat, cereals, seeds and nuts. Quite a traditional muesli mix, which had 53 grams of carbohydrates and 5.6 grams of fat per 100 grams of muesli.

I believe it was the most decent and tasty choice (for myself) that I’ve made. Some packages that contained added chocolate or dried fruits had from 70 to 77 grams of carbs and about 6 to 8 grams of fat per 100 grams of product. Watch out for preservatives like honey and syrup added to make your muesli taste better. Those mixes should have about 77 grams of carbs and 8 grams of fat in a 100 grams (which is a lot). And what about those chocolate cornflakes in your muesli? Dramatically, their presence can already add 4 extra grams of carbs and 2 extra grams of fat to your portion.

I would also stay away from mixes that contain cornflakes in general, since that only adds up to the overall carb and fat amount and doesn’t contribute that much to the taste. Beware of added sugars as well. Some producers tend to add sugars to the mix just to make them taste better – that ruins the concept of healthy and your diet alltogether.

Diet implications of muesli:

Now let’s get back to basics. In order to lose weight a person needs to eat around 50 to 100 grams of carbs per day. If your breakfast muesli makes up to 50% of carbs that you need during the entire day, I can imagine it will be very hard to NOT to slip out of this range by the end of the day.

The same applies for weight maintenance. If you’re aiming at maintaining your current weight, you should be eating between 100 and 150 grams of carbs a day. If you have a generous portion of muesli in the morning, it will be hard to stay within that limit.

As a conclusion I would just like to point out that you should be careful with muesli. I do not recommend having them on a daily basis, especially if you are aiming at losing weight. I hope this article also gave you an insight on how to pick the most innocent muesli and still enjoy them with less harm for your diet.