High-energy breakfast with low-energy dinner helps control blood sugar in people with type 2 diabetes — ScienceDaily

High-energy breakfast with low-energy dinner helps control blood sugar in people with type 2 diabetes -- ScienceDaily

A small new study published in Diabetologia (the journal of the European Association for the Study of Diabetes) shows that, in people with type 2 diabetes, those who consume a high energy breakfast and a low energy dinner have better blood sugar control than those who eat a low energy breakfast and a high energy dinner. Thus adjusting diet in this fashion could help optimise metabolic control and prevent complications of type 2 diabetes.

She concludes: “High energy intake at breakfast is associated with significant reduction in overall post-meal glucose levels in diabetic patients over the entire day. This dietary adjustment may have a therapeutic advantage for the achievement of optimal metabolic control and may have the potential for being preventive for cardiovascular and other complications of type 2 diabetes.”

via High-energy breakfast with low-energy dinner helps control blood sugar in people with type 2 diabetes — ScienceDaily.

Eggs or Cereal – Which Is a Better Breakfast for Weight Loss? – Livestrong.com

I wake up hungry every morning. Starving, to be honest. Sometimes I am actually awakened by my own growling stomach. Consequently, it should be no surprise that I always eat breakfast.

It’s difficult for me to comprehend how some people skip their morning meal. But, according to a 2011 NPD food market research study, 31 million Americans (one in ten people) skip breakfast. One of the top reasons people gave for skipping breakfast was, “they didn’t have time and were too busy.”

I understand what they’re saying about being busy. As the head of content for LIVESTRONG.COM, the third largest health and fitness website, every morning I am rushing to fit in a workout and then get ready for work (all the while reading the news on my phone, checking my email, and my twitter feed), I don’t have a ton of time to eat. Still, I never leave my house without eating breakfast.

Consequently, quick breakfasts are important to me.

I grew up eating cold cereal with milk as breakfast. Raised by a single working mother, cold cereal was the easiest breakfast for us kids to grab quickly (and safely – i.e. no stove or oven required) when we were little and woke up early in the morning in a rush to get ready for school. When you start eating cereal every day at 5 or 6 years old, you develop a habit. And I REALLY loved Golden Grahams. (Now that I know that it contains 20-30 grams of sugar when served with milk it’s all too clear why I loved it so much.)

By high school, college, and into my 20s, my cereal tastes had “matured” somewhat. I almost always ate a rather large (2 serving size) bowl of Kellogg’s Special K, Kellogg’s Product 19, Kashi GOLEAN Crunch, or General Mills Total cereal, and I was convinced that breakfast was my healthiest meal of the day. How could it not be when those cereals’ boxes bragged of being fortified with so manyadded vitamins?!

It never occurred to me that my breakfast of cold cereal might be the reason why I was always starving again several hours before lunchtime.

It wasn’t until I worked at Beachbody and participated as a member of the fitness test groups for RevAbs and LES MILLS COMBAT, the meal plan low carb/high protein. Cereal was not ever a breakfast option on this meal plan. Our breakfasts were always an egg dish of some sort. I thought it would get boring, but I found out that there were a ton of ways to eat eggs that I had never even tried. I lost several pounds in just a few weeks and eating eggs for breakfast was a big part of this. The best part: I was less hungry and more full than when I had been eating cereal for breakfast. No sugar crash to make me cranky.

Why Are Eggs a Better Breakfast Choice Than Cereal?

From this personal weight loss experience, it seemed to me that eggs were a superior breakfast choice than cereal to achieve fullness throughout the morning and weight maintenance or weight loss, but I wanted to understand the science better of why.

By reading labels on cereal boxes and looking online (and tracking a few of my favorite breakfast cereals in MyPlate), I found out that boxed cereal contains a high amount of sugars. A breakfast of one cup of Kashi GOLEAN cereal and one cup of milk contains 26 grams of sugar (13 grams in the cereal and 13 grams in the milk). That’s about 6 teaspoons of sugar!

No wonder I was experiencing a sugar crash and hunger spike halfway through my morning.

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8 Foods You Think Are Healthy But Aren’t | SmashFit

8 Foods You Think Are Healthy But Aren’t

Wed, 08/01/2012 – 2:25am | by heather

They’re fast, convenient and you’ve been sold by their packaging that their product is somehow healthy. But tricky marketing and packaging may be keeping you stuck eating foods that seem healthful, but really aren’t. You can’t Undo Unhealthy by adding a few healthful ingredients when the sugar, fat and chemicals far out weigh what’s actually good for you.

8 Foods You Think Are Healthy But Aren’t

1. 100 Calorie pack.

Calories have little to do with health. 100 calories of processed chemicals still aren’t good for you.

2. Whole Wheat Bread.

Most of the time it’s just white bread with carmel coloring. Look for Whole GRAIN bread and even then, read the label carefully. Simply adding whole grain to processed bread does not bring health wh

3. Granola Bars.

Most are just processed grain with too much fat and sugar to be heathy.

4. Trail mix.

Although the ingredients might be healthy, nuts and dried fruit are high in fat, and sugar and it doesn’t take much to overdo it. A serving size is barely a handful and when you’re hungry, a handful generally wont’ cut it.

5. Packaged oatmeal.

The flavor packets are mashed and processed with added sugar and chemicals. You’re best to go with the old fashioned whole oats and add your own natural flavors like honey and fruit.

6. Foods that say they’re gluten-free.

They may be, but this is only important to people with gluten allergies and it does not mean the food doesn’t have sugar and fat. It’s become a buzz word that people associate with “healthy” but it means nothing more than there is no gluten in the food.

7. Frozen yogurt.

People go to the frozen yogurt places and fill up their cups thinking it’s somehow healthier than ice cream but it’s not. Some may be lower in fat but it has the same amount of sugar and sometimes more.

8. Vitamin water.

A frustrating beverage because the label makes you think you’re doing something good for your body when in fact if you take a close look at the label, there are about 13 grams of sugar and a list of almost unreadable ingredients. If you look even closer, that bottle is really 2.5 servings so it’s not 13 grams of sugar you’re downing, it’s over 30 grams of sugar.

The more knowlegized you are about what you’re eating the more power you have behind your fitness effort. Don’t waste your time with the wrong foods

by Heather Frey

via 8 Foods You Think Are Healthy But Aren’t | SmashFit.

Nutty Strawberry Banana Breakfast Quinoa

Looks so yummy! Can’t wait to try this –

joyonmyjourney

 

Nutty Strawberry Banana Breakfast Quinoa {Vegan & Gluten-Free} | Ambitious Kitchen

Nutty Strawberry Banana Breakfast Quinoa {Vegan & Gluten-Free} | Ambitious Kitchen.

My great friends daughter started this blog Ambitious Kitchen and it has become very popular. She is a wonderful cook and baker. Way to go Monique.

I will be trying this recipe soon

 

Your friend

~~Gibran~~

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