LETTERS From CAMP Rehoboth |
CAMP Fitness |
by Rick Moore |
Breakfast of Champions
"Say what?" I said to Pat. "Do you skip breakfast because you don't like it, have no time, or are afraid it will make you fat?" Pat's answer: breakfast will make you fat. Wow. Where did she get that one? Pat was just so wrong. Seems the southern belle from Memphis was misinformed. Skipping meals will actually make you gain weight. She knows lots about the exercises we do, but diddly about nutrition. Proper nutrition is half the battle to winning in a complete lifestyle change. Pat thought she could lose or maintain her weight by just cutting out one of the most important meals of the day. Her weight training regimen was going very well but her diet was lacking. By cutting out breakfast, Pat was actually tricking her brain. Cut out that first meal and the brain thinks you need high calorie, fattening foods that will guarantee a weight gain. Pat was here for weight loss, but now she had opened the window to weight gain. As reported on MedicineNet.com, researchers from Imperial College London have done studies on the human brain and found out that skipping the big B will eventually be detrimental to our health. They took two groups of healthy, non-obese subjects and had them skip breakfast. Then they did an MRI exam. This allowed the doctors to look at how blood flow increases activity in the brain. One group's brains reacted more positively when shown pictures of high calorie foods such as pizza, cheeseburgers, cakes or fries. The other group was fed breakfast and their reaction was quite different. When shown pictures of high calorie foods their brain activity was judged as normal. Their brains were satisfied. So skip breakfast and the brain craves high calorie, high fat foods or eat breakfast and satisfy the brains cravings. "And just what do you suggest I eat for breakfast?" asked Pat. My suggestion was breakfast foods that can actually help you lose weight. They are: A) Eggs: Rich in protein, eggs will help you feel full for a longer duration. Research shows that the protein in eggs may also prevent spikes in blood sugarhence that nagging craving for food. B) Green tea. Yup. You heard it here! Thought it was the caffeine, didn't ya? Nope. It's antioxidants called catechins. These little buggers are what make your metabolism and fat burning kick in. Another bonus for drinking green tea is that studies have shown that it reduces LDL cholesterolthe bad junk. C) Grapefruit. A breakfast that includes grapefruit can help you lose weight. Duh! These yellow or pink orbs contain phytochemicalscool things that reduce insulin levels. Phytochemicals can force the body to change calories into energy rather than fat. D) Nuts. Yes, nuts are great! They contain good fatsdon't be afraid of them. Just a handful of peanuts have about 165 calories. Peanuts, walnuts, cashews, pecans, almonds, and even macadamias can all help you lose weight. No kidding. The nuts satisfy the body and people tend to eat less. Just don't cover the nuts with sugar or chocolate that would be counterproductive. E) High fiber cereals. Betcha didn't know that one, eh? Studies show that people who ate a high fiber cereal in the morning actually ate less during the day than subjects who didn't. So, when shopping for breakfast cereal, check the fiber content on the nutrition label. So here are some good examples of food items that Pat could try out for breakfast. When she comes in next week I'll ask her what she decided to try for a morning meal. Bet she won't skip breakfast anymore!Rick Moore is a personal trainer certified by the American Fitness Professionals &Associates. |
LETTERS From CAMP Rehoboth, Vol. 19 No. 09 July 17, 2009 |