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

Dr. Jean Gutierrez currently serves as a Visiting Assistant Professor of Exercise Science at The George Washington University. You may contact her directly at escjlj@gwumc.edu

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