Your Morning Meal - Healthy Habit

Should You Eat Breakfast, Even When You're Not Hungry?

By EatingWell on Jan 13, 2011 07:00 PM in Healthy Eating

By Brierley Wright, M.S., R.D., EatingWell.com

Eating a morning meal is a healthy habit. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast. What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps it’s because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich.
Breakfast is good for your heart, too, according to new research in the October 2010 American Journal of Clinical Nutrition. The study found that people who skipped breakfast throughout childhood and as adults had higher "bad" LDL and total cholesterol than lifelong breakfast eaters. (They also carried more weight in their midsection.) Why skipping breakfast is linked with higher cholesterol isn’t clear, but the findings support previous research, says study author Kylie Smith, M.S., of the University of Tasmania, Australia. Plus, she notes, eating breakfast has also been shown to improve concentration and mood.
Not hungry when you first get up? Don’t worry. Eating breakfast doesn’t have to be the first thing you do each day. Just make sure that when you do eat, your meal is something that will sustain you for a few hours—it should include some fiber and protein.

Your thoughts....
What time do you first eat in the morning?

More from EatingWell.com:

• Chicken Dinners for 350 Calories or Less
• 28-Day Diet and Weight Loss Meal Plans
• Breakfasts that Fight Fat

Tags: breakfast, weight loss, cholesterol, heart health

Worth Reading = Worth Trying

Celebrate Healthy Weight Week 

By Mary_RD on Jan 13, 2011 10:00 AM in Dieting & You       

The Challenge

To celebrate Healthy Weight Week, Frances Berg has issued a personal challenge that includes ten healthy living habits.  The challenge calls participants to choose two or three activities from the list to carry through the week, at a comfortable level.  The aim is to continue the initial activities and gradually adding others as the year goes on.  The list in its entirety is below:

1. Stop dieting. Stop making weight loss goals and “waiting to be thin.” Stop weight-obsessive thoughts. Instead, be your own best self, starting right now. Decide it’s time to get on with living your life to the fullest.
      
2. Be active in your own way every day. Focus on the pleasure of movement and its health and energy benefits, not only on calories burned. Don’t overdo it, or it won’t become a habit. (If you’re not regularly active now, start with 5 minutes a day for the first month, then gradually increase time.) For most adults, an appropriate level is about 30 minutes a day for at least five days a week. Avoid long periods of inactivity.
      
3. Identify and build on your own special talents, traits and interests. Use self-talk and affirmations to enhance personal acceptance, respect, self-esteem and positive body image. Feel good about yourself.
      
4. Feel good about others. Expect and extend respect, tolerance and acceptance.
      
5. Promote good relationships and communication with family, friends and acquaintances. Spend time enjoying social activities.
      
6. Rediscover normal eating – eat at regular times, typically three meals and snacks to satisfy hunger. Tune in to your body’s internal signals of hunger and fullness – eat when you’re hungry and stop when full and satisfied. Enjoy your food. Notice how much better you feel!
      
7. Eat well. Include all five food groups every day: bread and grains, fruits, vegetables, milk and dairy, meat and alternates. Choose balance, variety and moderation. All foods can fit.
      
8. Relax and relieve stress in your life. Take time for a daily 10-15 minute relaxation session. Or just empty your mind and let your body go limp for 30-second relaxation breaks occasionally throughout the day. Stress can lead to high blood pressure, chest pain, back pain, indigestion, headaches, insomnia, anxiety, depression, confusion, mood swings, irritability and anger. Listen to your body. Be flexible, relax and go with the flow.
      
9. Respect and appreciate size diversity. Reassure yourself and others that beauty, health, and strength come in all sizes. Promote healthy living at every size. Recognize that size prejudice hurts us all.
      
10. You may choose to make a personal contract and give yourself a reward at the end of each week. If you’ve set your challenges too high, you’ll know it: cut back before they become burdensome. Make healthy living changes gradually, one baby step at a time, small changes you can live with for the long term.

Calorie Count’s Challenge   

For one day, try to eat intuitively, guided by your feelings of hunger and fullness.  Write down what you eat but log it at the end of the day to see how close or far away you are from your calorie and nutrient requirements.  BTW, this is the best way to transition into maintenance.  Happy Healthy Weight Week!

Hip Hop?

No, I do not receive a commission for posting this, I post this because it works and it is FUN!!

No matter what your fitness level, I believe you can do this.  I know it is possible to even do the moves sitting in a chair or while driving your car - TILT - TUCK - TIGHTEN - while breathing in and out.

Seriously, if you make yourself aware of your posture throughout the day and remember those three (3) words, TILT - TUCK - TIGHTEN - you can sit in your office chair at work....take a moment when you go to the restroom, even on your break or where have you  have the free time to do them,  even when I am driving my car, I find myself doing the - TILT - TUCK - TIGHTEN .

If you know someone who has the video, or wish to rent it before buying you will see what I mean.  Because of the method he uses, your not on the ground, so while your sitting in your office chair or driving your car, TILT - TUCK - TIGHTEN - just a few moderate moves, but of course you cannot do the cardio part of the video while driving or sitting...but, most of the exercise moves really can be done from a chair if you are not in a position to stand or move around.

Here is another tip, when you are in a room and have a moment, do push ups off the wall. Your not getting down on the ground and placing your hands on the floor, but you are getting the same benefits doing them off the wall.  Try walking on your tip toes during the day for a mini calf workout.  And a few lunges or squats while your standing in your kitchen won't hurt either.  If need be, hold on to the counter and squat or lunge for support.

Simple workout moves to do on the move when taking the time to take care of job and family. And, if the weather is nice outside - Go get some fresh air....take a walk and you may even ask a friend to join you.