Skipping breakfast is not an option
So many of my patients are working women with children. Launching the family into the day can be one of the most stressful times in the entire day, and many women end up rushing out the door without breakfast, or fuelled by an inadequate bowl of high carb, low nutrient fast food cereal.“speed“ breakfasting, here is a quick, easy, delicious and nutritious option. including: Wholegrain muesli – preferably an unsweetened untoasted wholegrain muesli. Steer clear of toasted muesli as it is usually loaded with fat, sugar and calories. If you’re using a commercial muesli, increase nutrient content by adding some raw nuts and seeds such as almonds, sunflower, pumpkin and cashew nuts. This will increase the protein and essential fatty acid content of your muesli, and sustain your blood sugar for longer. In the winter months why not try a bowl of wholegrain oat porridge. To increase fibre content, or to help lower cholesterol levels add a dessertspoon or two of oat bran to the mix.
Breakfast is one of the first things I ask my patients to pay attention to when they start overhauling their diet. If you’re weight conscious you may be consciously deciding to skip this meal to earn yourself some calories for later in the day… and hopefully loose some kilos to boot. Here is a double whammy of bad news! Not only will you be starving by the time you get to work, and battling with low blood sugar through the morning, you also wont lose any weight. In fact, quite the contrary. Studies show that skipping breakfast almost always makes you binge on high energy carbs later in the day, resulting in a greater calorie intake than if you had eaten breakfast. Skipping meals like this also lowers your basal metabolic rate (the number of calories your body burns to just stay alive), and makes you more likely to lay down energy as body fat instead of burning it as energy. New research out last year also found that breakfast skippers are also more likely to catch colds!
Have I convinced you to eat breakfast yet? If so, you’ll be wondering exactly what you should be eating. Ideally breakfast is a meal combining complex (slow energy release) carbohydrates, proteins and some health fats. Remembering that we’re talking about
Superboost the nutrient and cancer fighting properties of your breakfast by adding two rounded teaspoons of ground flax (linseed). Grind up a weeks worth in your coffee grinder or food processor and keep it in an airtight glass jar in the fridge. Once ground, linseed goes off very quickly, so I always recommend you grind no more than a weeks worth at a time. Flax is high in lignans, a type of phytoestrogen. Research suggests that lignans may help to prevent hormonal breast cancer in several different ways. The essential fatty acids they contain are also great for your cardiovascular system. Breakfast time is also a great opportunity to have one or two of your five or more daily servings or fruits and vegetables. Chop up fresh fruit on your cereal, or simply open a tin of fruit canned in its own juice. To start the day with a massive antioxidant boost add a half cup of berries to your cereal (frozen berries are fine). Choose from blueberries, blackberries, raspberries and boysenberries. Accompany with a glass of fresh orange or berry juice and you’re ready to power your way through the morning. If even these simple breakfast suggestions are too time consuming, make breakfast a liquid meal. Throw milk (cows, rice or soya) into the blender. Dollop in a scoop of whey protein powder; two teaspoons of ground flax; a small handful of almonds; half a cup of berries and a teaspoon or two of flax oil. Blend…. gulp…. and head for the door!
Lynda Wharton is a health researcher, writer and natural health practitioner with a special interest in women’s health. She is the author of three women’s health books including “Wellbeing” by Harper Collins.
More at www.lyndawharton.com
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