Breakfast Got Me in the Mood for Weight Loss

I was unhappy about the way my jeans were fitting, which to me is the truest measure of where my weight is. When they feel tight, I know something needs to change. When my husband and I went on vacation a few years ago, I decided to tinker with what I ate for breakfast, since my typical habits and triggers would not have followed me there. I thought it would be easier to experiment with a new morning meal on vacation than it would be at home.

I went from eating a very starchy breakfast to a more balanced one (one that was high in fiber, omega-3s and low-fat dairy), and I ate it until I felt full. I realized that while asleep my body goes without water as well as food, so I began drinking a full glass of water along with my balanced breakfast. Healthy and hydrated, I started off my day feeling great.

Making tweaks to my breakfast ended up giving me the fuel to help make good choices. I had energy to get moving and exercise. My desire for starchy foods was replaced by a desire to feel good -- and to fit into my jeans, of course!

Breakfast is now my favorite meal of the day. My husband and I connect over breakfast, and we talk about and plan our day together. And now that we’ve both been motivated to eat right and exercise more, you bet we’re looking good, feeling great and fitting into our jeans. And we plan to keep it up. That’s why we start our day off right with a balanced breakfast, so when we encounter other temptations, we can convince ourselves not to break our healthy streak and keep on keeping on!

Do you eat enough fruit?

Don’t let a busy schedule stand between you and your daily servings of fruit. But there are so many to choose from. Which ones are best? That’s easy, they’re all good! If you eat many different types of fruits, you’re sure to get all the different types of nutrients you need. The American Heart Association recommends 3 to 4 serving of fruit per day, or 2 to 3 cups. And all fruit counts, even if it comes from a can.

When buying canned, dried or frozen fruit, be sure to compare food labels and choose the products with the lowest amount of sodium and added sugars.

Breakfast

  • Eat melon, grapefruit or other fruit.
  • Add bananas, raisins or berries to your cereal.
  • Drink a small (6-ounce) glass of real fruit juice and avoid sugary substitutes

Lunch

  • A fruit salad for lunch is always a healthy choice
  • Eat a bowl of vegetable soup. (Compare food labels and choose the product with the lowest amount of sodium you can find in your store, or make soup from scratch.)
  • Have a piece of fruit instead of chips or cottage cheese

Snacks

  • Keep raw or dried fruit handy
  • Carry dried fruit, such as raisins, dates or dried apricots, in your purse or pocket.
  • Have any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc.
  • On hot days, munch on a bowl of frozen fruits like grapes or bananas.

The many benefits of drinking coffee

Your morning cup of joe has heart-healthy benefits. Apart from that morning boost of mental and physical energy we all feel from out morning fix, there a a bunch of ancillary benefits worth noting.

Coffee drinkers have stronger DNA.

A study published in the European Journal of Nutrition showed that coffee drinkers have DNA with stronger integrity since the white blood cells of coffee drinkers had far less instance of spontaneous DNA strand breakage.

Protection against Parkinson’s

Even newer research out of Sweden revealed that drinking coffee reduces the risk of Parkinson’s even when genetic factors come into play. Yet another study found that caffeine combined with EHT (a compound found in coffee beans) provided protective benefits to rats that were genetically predisposed to developing Parkinson’s.

Prevents Retinal Damage.

A Cornell University Study showed that coffee may prevent retinal damage due to oxidative stress. Caffeine isn’t the culprit here, but chlorogenic acid (CLA), which is one of the strong antioxidants found in the coffee bean.

Coffee may protect against periodontal disease.

As part of the US Department of Veterans Affairs Dental Longitudinal Study coffee consumption and dental health among 1,152 men was tracked from 1968-1998. The researchers found that coffee didn’t promote gum disease and actually showed a protective benefit.

Helps people get along with co-workers better. 

Studies show that workers/ workplaces who consume coffee have a more positive view of self and others than do workers/ workspaces that do not consume coffee. Coffee consumption also enhanced participation in workplace group activities.

Coffee reduces colorectal cancer risk.

Even moderate consumption of coffee can reduce the odds of developing colorectal cancer by 26%. This protective benefit increases with more consumption.

A more complete list of the benefits of caffeine can be found here. Read about it along with other heart-helping morning rituals here