The Healthy Breakfast That Keeps You Fuller, Longer

You know protein deserves a spot on your breakfast table. But new research presented at the American Society for Nutrition's Experimental Biology conference suggests that the bigger the spot, the smaller your waist.

In the Hillshire Brands-funded study, researchers fed 36 women common commercial breakfasts that were similar in calories, fat, and fiber, but had varying amounts of protein. Breakfast options included: three different turkey sausage- and egg-based breakfast bowls; cereal and milk; and pancakes and syrup.

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The Top Fat-Burning Foods

Boost your metabolism

Chillies have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these.

Whole grain

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

Lean meats

Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Low-fat dairy products

Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism.

Green tea

Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.

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STRAWBERRIES

Excellent sources of folate, these ruby-red gems are proven to boost heart health and reduce of a number of birth defects like spina bifida (a condition in which the bones of spine don’t form completely). 

Strawberries are also great immune booster as they have huge stores of vitamin C. To up your strawberry intake, blend them in skim milk to make a smoothie or sprinkle them over cereal.

 

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GET YOUR VITAMIN D in your diet.

Scientists in the UK discovered that having low levels of Vitamin D in your diet can be especially damaging your brain. While it also detrimental to the health of bones, low level of vitamin D in the body are associated with adverse effects on protein in the brain and may even lead to the development of Alzheimer's disease. So, do make sure you get an adequate supply of Vitamin D by eating healthy and spending some time in the sun daily.

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THE FOOD PYRAMID

The food pyramid is a guideline to a well-balanced diet. The food serving requirement is different among individuals as the energy (calories) needs for each person is different.

EAT THE LEAST – Oil, fats and salt

Should be kept to a minimal as our bodes only need these in the little amounts

Oil and fats provide double the calories if compared to carbohydrates and protein

EAT LESSER THAN YOU CAN – Meat, poultry, fish, legumes, milk and milk products.

Proteins are responsible in muscle build-up and cell repairing

The cholesterol level of a person will be affected if consumed excessively

 EAT WHAT YOU CAN – Vegetables and Fruits

Sufficient fiber intake will invite good health and also reduce risks to certain chronic disease like cancer.

EAT ALL YOU CAN – Grains

Carbohydrates are rice, noodles, pasta, bread, biscuits, cereals etc which provides energy

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EATING FISH CAN HELP LOWER CHOLESTROL LEVEL

Researchers have discovered that people who eat fish three or more times a week are less likely to suffer from heart disease and high blood pressure. This is primarily due to the high omega-3 fatty acid content of fish.

The best fish sources of omega-3 fatty acids are fatty fish like salmon, tuna, trout and sardines, but eating any type of fish will benefit your heart.

Omega-3 fatty acids have been shown to reduce atherosclerosis, ventricular arrhythmias, blood fats, atherosclerotic plaques and blood pressure – all good reasons for eating fish regularly.

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ADD MORE FIBER CONTAIN FOOD IN YOUR DAILY DIET.

Fiber helps make sure that the nutrients released from the foods you eat get absorbed at a steady rate. Therefore, adding more fiber to your diet can help maintain steady energy levels throughout the day. Good sources of fiber include beans, chickpeas, lentils, and whole grains.
-As you add more fiber and Vitamin C to your diet, be sure to also drink enough water! Dehydration is a common cause of fatigue-like symptoms.

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MAKE STRONG BONES

-Limit your sodium intake for strong and healthy bones.
-Not only does too much salt lead to high blood pressure and cardiovascular disease, it has been linked to brittle bones and kidney stones. The molecule that removes sodium from your body takes calcium with it. This calcium is either excreted, resulting in poor bone density or builds up in your kidney, leading to stones according to study by the University of Alberta.
-TO KEEP your bones string, reduce your salt intake by avoiding fast and processed foods especially ready meals and increase calcium intake with daily meals.

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STOP SKIPPING BREAKFAST. WHY?

A high-protein of meat or eggs will keep you felling fuller for longer, so you consume 200 fewer calories over the day than those who eat a carb-based breakfast according to the University of Missouri. 
-Whatever you do, don't skip the first meal of the day: those who eat 40%more confectionary, 55% more fizzy drinks and 45% fewer vegetables than those who don't.

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GARLIC and other members of the onion family

Garlic has been used for centuries to promote good health. Research shows that members of the allium family, such as garlic, spring onions and other onions, can be used to lower cholesterol and protect the heart. Use garlic liberally in cooking and on fresh salads.

Researchers believe that the high garlic content of the so-called Mediterranean diet is one of the factors that make this diet so heart-friendly.

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