You may know that it is not a good idea to skip breakfast. Those who do, end up being more overweight than those who don’t. But what kind of breakfast should we eat to maintain or achieve a healthy weight?
Recent studies indicate that cereal works best. Researchers from the University of California, Berkeley, reviewed data from the Third National Health and Nutrition Examination Survey, a large population-based study carried out in the US from 1988-1994. The researchers classified people into 10 groups based upon their morning routine. These groups included: “Skippers,” “Meat/Eggs,” “Ready-to-Eat Cereal,” “Cooked Cereal,” “Breads,” “Quick Breads” (such as muffins and sweet breads made without yeast), “Fruits/vegetables,” “Dairy,” “Fats/sweets,” and “Beverages.”
Those who ate cereal, either Ready-to-Eat or Cooked, had significantly lower body mass index than “Skippers” and “Meat/Eggs” eaters. Another study, in Finland, found a similar connection among teenagers who skipped breakfast. They also found that “Skipper” teenagers were more likely to smoke and drink alcohol and less likely to exercise.
My recommendation? Eat a high-fiber, low-fat breakfast. Stay away from cereals and breads with high sugar and hydrogenated vegetable oils. When I’m not eating my high-fiber, high-protein, flax-rich fruit smoothie, I enjoy raw oatmeal mixed in with organic dairy or cultured soy yogurt and 2 tablespoons of ground flax seeds. There’s no need to cook the oatmeal before eating. Mixed in with the yogurt, the oatmeal tastes great.
Coaching Inquiries: Do you eat breakfast regularly? Do you eat on the run or do you eat mindfully? How could you get more fiber and less fat in your breakfast?
May you be filled with goodness, peace, and joy.
President, LifeTrek Coaching International, www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation, www.SchoolTransformation.com
2010-2011 President, International Association of Coaching, www.CertifiedCoach.org
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