Bring on the Breakfast--Eat Early, Stay Skinny

Breakfast, though still recognized as the "most important meal of the day," is losing popularity among teens and young adults.  In fact, a 2009 report from the International Food Information Council (IFIC) notes that less than half of Americans actually eat soon after rolling out of bed, but why? 

According to the IFIC review on breakfast and health, breakfast skippers have cited the following reasons: 

• Forget to eat
• Not hungry
• Not enough time/inconvenient
• Don't know what to eat

Unfortunately, some individuals may also skip breakfast in order to "save calories" for later in the day or as a general weight loss strategy.  In truth, science indicates that morning meals help dieters maintain weight loss.  For those who are already at a healthy weight, regular breakfasts may keep you there!

Breakfast and BMI in Kids and Teens

As of 2005, 25% of children in the US were overweight and 11% were obese.  According the IFIC breakfast review, several national surveys reveal that breakfast skipping is associated with higher BMI in kids and teens.  Furthermore, a recent study published in the American Journal of the Dietetic Association (2009) examined the link between children's BMI and participation in the school lunch and school breakfasts programs. Obesity in children has tripled in recent decades and children get a lot of calories from these school dining programs.  The researchers were interested in seeing if participation in breakfast or lunch programs could be linked to BMI. On the contrary, the study showed that school lunch has no effect on BMI or risk of overweight or obesity.  Participation in the school breakfast program was associated with a significantly lower BMI.  Since the program enables children to have breakfast consistently, the researchers think that the program may promote a healthy BMI in children.

Breakfast and BMI in Adults

Does skipping breakfast help you scrimp on calories and slip into skinny jeans?  I think not!  As reported by the IFIC breakfast review, breakfast skippers may have a 4.5 times greater risk of obesity than those who regularly enjoy the morning meal.  A study conducted by Purslow et al. reports that people who eat the highest percentage of total daily calories at the breakfast

have significantly lower BMI values. Finally, data collected from the National Weight Control Registry show that 90% of people who sucessfully meaintained a 30 pound weight loss for at least one year ate breakfast at least 4 times per week.

On a Diet? A High-Protein Breakfast May Help You Stick to It! 

Dr. Leidy and her colleagues at the The University of Kansas Medical Center investigated whether extra protein added to the lunch, breakfast or dinner of men on a calorie restricted diet would lead to greater feelings of fullness 3 hours after the meals and throughout the day.  They reported that men on a diet felt fuller when extra protein was added to the breakfast meal. The results of this study suggest that eating a high-protein breakfast may help you follow your weight loss plan.

Make Breakfast Work for You

Are you busy or unsure of what to make?  Try these tasty and simple breakfast options!

Whey to Go

Small blender appliances with a portable cup make to-go morning shakes as easy as scoop, blend and drink on the go! Combine in an individual blender:

1  scoop of vanilla whey protein

1  cup of milk

1  small banana

1  Tbsp of peanut butter

2  packets of artificial sweetener (optional) 

Nutrition: About 400 Calories and 32 grams of protein

Good Morning Oats

While working on my graduate degree, I've had to wake up at 4:00 AM to test participants more times than I care to remember.  If you want a healthy whole-grain breakfast in a flash, combine the ingredients in a bowl the night before.  In the morning, simply heat and eat!

1/2  cup old-fashioned oats

1      cup 1% or non-fat milk

1/2  cup of blueberries or raspberries (fresh or frozen)

1/4  tsp cinnamon

2     packets artificial sweetener (optional)

Nutrition: About 410 Calories and 14 grams of protein

Berries and Yogurt

Not sure when you'll be able to eat your breakfast creation?  The use of frozen berries keeps this meal cool and safe for hours.

1  cup frozen raspberries

1  cup plain low-fat yogurt*

2  packets artificial sweetener (optional)

Nutrition: About 200 Calories and 12 grams of protein

*For a higher protein option, replace the yogurt with low-fat cottage cheese (240 Calorie and 31 grams of protein)

Whole Grain English Muffin and Lox

Get whole grains, protein and omega-3 fats in one swoop with this easy take-along option!

1  whole wheat English muffin, toasted

2  Tbsp low-fat plain or veggie cream cheese

2  oz Lox (smoked salmon)

Nutrition: About 290 Calories and 17 grams of protein

Five Sources of Food Poisponing That Will Surprise You!

5. Fresh Raw Produce  

• Animal waste contaminates produce in the field                              
• Contaminated farm equipment; unsanitary storage facilities
• Wash foods well before cut for salad; wash foods like melons before cutting in to them

4. Your Counter Top and Sponge 

• Easy for home counters, sponges and cutting boards to become contaminated
• Clean counter tops with antibacterial spray  
• Replace sponges, wash cloths and kitchen towels often; allow dishes to air dry
• Use color coded cutting boards: at least one for meats and one for fresh veggies and fruits; do not stack cutting boards in storage

3. Barbeques    

• Luke Warm “Cold” Foods
• Cold foods (e.g. potato salads, macaroni salad, etc.) should be kept below 40F; food left out should not be eaten after 1 hour
• Cross contamination between barbeque plates
• Use separate plates for raw and cooked foods and different utensil for turning and removing cooked meat

2. Leftovers

• Please see table for keeping time of leftovers; for large amounts of leftovers, store right away in shallow pans
• When leftovers are not reheated to above 165 F for 15 seconds

1. Your Hands and the Hands of Others

• The Norovirus is often spread person to person or in food handling
• Laws about proximity and accessibility of hand washing facilities
• Washing hands at home in between handling 

Food Safety Facts

1.       Food borne diseases cause about 76 million illnesses (about 1 in every 4 Americans) and 5,000 deaths in the US each year.

2.       Freezing does not kill bacteria

·         Freezing will only  slow bacterial growth                               

3.       About ½ of the food poisoning outbreaks were sourced at a restaurant (CDC: 1998-2002)

·         About 20%of outbreaks begin at home                 

·         7% originate in school or work place cafeterias

4.       The majority of food borne illness is carried by a mixed dish (not a single food; about 56% of outbreaks with a known origin)

o   Fresh veggies are responsible for about 3-4 time more outbreaks of food borne illness than eggs!

o   36% of food poisoning outbreaks have an unknown vehicle (the experts don’t know what kind of food it came from!)

o   Poultry causes more outbreaks than any other protein 

5.       Food borne disease can be caused by bacterial, viral, or parasitic or chemical contamination.

6.       Hazard Analysis and Critical Control Points HACCP is the system used by facilities to maintain the safety of food

General Food Safety Tips

1. Keep hands clean
2. Cook meats, especially ground meats thoroughly
3. Keep cold foods cold and hot foods hot before serving
• Hot foods must be kept at a temperature of 140F or higher before serving
• Refrigerator temperature is between 35-40F- bacteria grow the slowest temperature--a packed frig will become warmer due to poor air circulation

http://www.cdc.gov/mmwr/preview/mmwrhtml/ss5510a1.htm?s_cid=ss5510a1_e#tab8

Easy Beef Lasagna

This recipe is a throw together dish that can feed one person for several meals.  In order to avoid cooking the lasagne noodles ahead of time, prepare the casserole the night before you plan to eat it.  When you're ready for dinner, you need only pop it in the oven!

Ingredients

3          cups cooked lean ground beef (96% or 90%) (Buy 1 lb)

1          (26-oz.) jar fire-roasted tomato-and-garlic pasta sauce 

1          (15-oz.) container low-fat ricotta cheese

1/2       cup shredded Parmesan cheese ( shredded kind in the little plastic tub will taste better)

6          whole wheat lasagna noodles 

2          cups (8 oz.) part skim or low-fat shredded mozzarella cheese

Directions

1. Stir together ground beef and pasta sauce. Stir together ricotta cheese and Parmesan cheese.

2. Spread one-third of meat sauce in a lightly greased 11- x 7-inch baking dish; layer with 3 lasagna noodles and half each of ricotta cheese mixture and shredded mozzarella cheese. Repeat procedure once. Spread remaining one-third of meat sauce over mozzarella cheese.

3.  Allow the dish to sit overnight

4. Bake, covered, at 375° for 1 hour; uncover and bake 15 more minutes. Let stand 10 minutes before serving.

Note: Used Classico Fire Roasted Tomato & Garlic pasta sauce.

Easy Turkey Lasagna: Substitute 3 cups cooked ground turkey for 3 cups cooked lean ground beef, and proceed as directed.

6 to 8 servings

 

Tips for Eating Out Healthfully!

1. At a burger-type fast food place, the safest choice is a plain salad lettuce and raw vegetable salad with grilled chicken breast.

- Top the salad with a small package of almonds, pecans, or sunflower seeds

- For dressing, stick with 1 tablespoon of oil and vinegar or a light dressing
- Choose vinaigrettes over creamy dressings

- Avoid croutons, cheese, and grilled bread on the side

- Avoid low-fat fruity dressings; they are usually loaded with added sugar

2. Not all salads are healthy
- Specialty salads are often laden with hidden sugars and saturated fats
- Ensure that meats are not breaded or cooked in butter before ordering


3. At a sit-down chain restaurant, a grilled or broiled lean protein, along with steamed, grilled or roasted vegetables on the side, is the most satisfying and healthy meal to order.

- The best protein sources to order at dinner chain restaurants are usually grilled chicken, grilled/broiled fish or shellfish, without added sauces or butter rub

- An appropriate protein portion should be about the size of your palm. ½ of a large portion may be immediately placed in a to go box before you enjoy the meal

- Bread and chips are mindless filler
- Layered, stuffed, or caked (like crab cake) meat dish are usually cooked with white flour and saturated fats

4. Avoid buffets like shark-infested waters!

- It’s nearly impossible to control exercise self control with a variety of foods easily accessible; many studies support this fact

- When at a buffet, load your plate with available raw vegetables and top with the grilled chicken, a hard-boiled egg and nuts

5. Limit alcohol in general. If you have a drink, enjoy it during or after the meal, not before.

- Alcohol limits inhibitions, it is harder to make the right food choices after a beer

- One glass of wine or beer may be enjoyed with or after dinner

- Most alcoholic beverages, especially mixed drinks, provide unneeded energy and may limit the body's ability to absorb vitamins

6. Look up the menu online before leaving; find a meal that includes a healthy source of protein (such as fish, chicken or legumes) and is low in saturated fats and carbohydrates. Make your choice before leaving home. Click here to search for the calories and other nutritional information of your favorite dishes!


7. In the case of a planned dinner or party, eat a small portion of protein before leaving home. Have a chicken breast the size of your palm to reduce hunger while waiting for you meal. This preventive strategy will allow you to refrain from unhealthy appetizers.

8. Always carry your own tuna or salmon (milder) packets and/or nuts in your gym bag, briefcase, or car. Yes, you'll be ridiculed , but you will also be able to order a plain salad and top it with a healthy protein source.

9. Stay hydrated with water throughout the day and at the dinner table. Thirst is sometimes mistaken for hunger.

10. Traditional desserts of any kind are not your friend (unless it's your birthday :-). If other diners are indulging, order a decaffeinated coffee.

The Grocery Shopping Guide

You’ll gain a healthier pantry by following the following grocery shopping guidelines! Purchase mostly “whole” foods and avoid excess processing and packaging. Also please don't be fooled by terms like "natural" and "organic." All added sugars are from a "natural" source, so moderation shoulde used with "all-natural" cookies and similar products that may have an artificial coloring or flavoring!

1. Shop mostly around the perimeter
2. Avoid bags, boxes, pouches, wrappers, and other forms of packaging, in general
3. Make a list; don’t wander down certain aisles (you know, that one with all the chips and cookies ;-)
4. Choose wisely from the following groups:

Produce
- All fresh produce are good choices—even potatoes are good in moderation!
- Choose types that you will actually eat
- Pre cut and/or washed is fine. Make it easy on yourself!
- Bananas, bagged apples, bagged grapefruit, broccoli, sweet potatoes and spinach give you a lot of bang for your buck!
- Try frozen fruits and veggies without added sugar or sauces—they are usually an economical choice!

Grains
- Look for the word “whole” in the ingredients section of breads, pastas and cereals
- Whole kernels intact are even better: brown rice, quinoa, old-fashioned rolled or “steel-cut” oats
- At least 3g fiber per serving
- Less than 10g of sugar per serving of cereal
- Avoid pastries, cakes, cookies, etc.

Protein
- Choose “lean” types, with less than 5g of fat per 4 oz serving
- Chicken, fish, shellfish, 96% lean ground beef, top round roast (beef), center-cut pork tenderloin, eggs, egg whites, beans and soybeans all fit
- Avoid forms that are high in saturated fat and/or high in processing (salt and nitrates)

Dairy
- Choose “lean” types, with <5g fat per serving b. Low-fat cheese sticks, low-fat cheddar, ground Parmesan/

- Romano, low-fat milk, low-fat yogurt, low-fat cottage cheese

Fats
- Choose plant and fish sources
- Choose “whole” forms—Nuts, olives, fish. Cooking with oil is preferable to cooking with butter or lard. Use PAM whenever possible