Tag Archives: breakfast

Do Something Different Food-Wise This New Year’s Day

This New Year’s Day perhaps instead of worrying over a heavy, meat and cabbage-based meal (or whatever your tradition is) something else all around easier and lighter or just plain different might be in order.

A simple brunch that is protein heavy and carb-light could be one idea. Eggs, a protein, fruit, a slice of light toast with a glass of orange juice mixed with sparkling water.

If you want to go an easier but heavier route, prepare a breakfast casserole the night before (besides the baking, of course) and pop that fella in the oven sometime late morning on New Years Day.

Charcuterie boards are popular these days and will allow everyone to graze at their leisure. You might include a signature beverage and a full fruit plate. Something like fruit nectar with sparkling water with frozen fruit as ice could be an option.

If you want bread and grease, something that might be fun for a family looking for an activity on New Years Day would be to create homemade pizzas. One can prepare ingredients the night before, so prep is minimal on New Years Day.

Similarly, preparing heavy appetizers to be cooked or finished the next day would be an easy way to go and allow people to graze and their leisure.

Is Eating Breakfast Really Necessary?

Whether it’s oatmeal, cereal, or eggs and toast, many people enjoy breakfast. For some it gets you going and fuels your morning. But is it really necessary?

The BMJ did an analysis on just that. They examined the effect of breakfast consumption on weight change and energy intake. In their conclusion, they caution the addition of breakfast for weight loss. They looked at trials that had already occurred in the U.S., U.K., and one from Japan, and found seven studies that had data about breakfast consumption from various previous years.

They found that those who did eat breakfast had higher energy intake (assuming calories) per day. Daily calorie intake was higher in those who did eat breakfast than those who skipped breakfast. The assumption that early calorie intake in the day helps metabolizing calories throughout the day was debunked.

So whether you eat breakfast or not, we suggest you eat when you are hungry, not because of whatever the clock says.

Source: The BMJ

Some tricks to try to lose weight

The Victor crew stumbled across an article about some weight loss tricks you can do (without exercise). Of course we don’t say you should stop your routine but maybe incorporate some of these ideas.

1. Dim lights and less noise.
It was found those who ate where there was softer light and less noise ate 175 fewer calories. Also eat slower rather than rush through your meals.

2. Eat from a smaller plate.
This is an age-old trick but seeing a smaller plate look full tricks the mind rather than a large plate that looks half-empty.

3. Announce your snacks
(This one gave us pause.) Say out loud something like “I’m not hungry but eating this anyway.” They are saying this helps break mindless eating.

4. Weigh yourself
We know some people who have scales but never weigh themselves and just rely on their yearly doctor visit. They also say to take your weight over a seven-day period and take the average for a true weight.

5. Keep a food journal
If you write down what you eat it can help keep you honest with yourself. There are several sites with apps that help you like www.loseit.com, www.sparkpeople.com, www.myfitnesspal.com.

6. Get enough sleep
If you are sleep deprived, you may eat more to satisfy your brain. With enough sleep you can moderate your eating better. Maybe just the time span alone of being awake more hours causes you to eat more.

7. Eat a good breakfast
No this doesn’t mean go to your favorite diner and pile on the food but do try to incorporate some protein. For instance some yogurt, peanut butter, or eggs.

How much sugar are you really eating?

A new study by the Environmental Working Group (EWG) has found that some breakfast cereals by weight are 50% sugar. Only 12 children’s cereals contained a teaspoon or less (4 g). Many cereals will distract you by putting “Good source of fiber” or “Excellent source of vitamin D” on the package. Of the over 1550 cereals studied, a mere 47 cold cereals did not contain sugar. There were 155 hot cereals that contained no sugar. Instant oatmeal contains 75% more sugar than regular oatmeal.

A child eating cereal every morning would consume 10 pounds of sugar in a year just from cereal alone.

So what can you do? Read food labels. Look at EWG’s healthy breakfast tips.

Steve Victor