Thank you for the support Best Publications NW - 2005

Sponsored By:

 

Off to a Good Start...

Breakfast is a big deal at my house, but it's far from what most people would consider "traditional."

Over the years, I've stressed to my family the importance of eating a healthy, protein-filled breakfast. They understand and appreciate what I'm saying, but there isn't a single one of us (other than my younger daughter) who likes "breakfast" food -- and that's led to some interesting breakfast choices. It isn't unusual for my husband to heat up a grilled chicken breast, for example, or for my children to slurp down some minestrone or lentil soup so they get some protein in their morning meal.

I acknowledge that this is not "normal." So, what can others do to shift their mindset away from pancakes and donuts and into better breakfast choices? Here's what I found out...

The Truth About Breakfast

Most important to remember is that traditional breakfast foods, such as pancakes and cereal, are just our own cultural label. When it comes to the first meal of the day, the dieticians I spoke with agree: What's important is that you eat a healthy mix of soluble fiber (such as oatmeal), low-glycemic-index carbohydrates (such as apples), proteins and fats to boost your metabolism and give you a long-lasting source of energy. It doesn't matter if the mix comes from yogurt, whole-grain toast and an egg or a plate of stir-fry.

The traditional breakfast choices fit into one of three categories, each laden with problems...

  1. Heavy in carbohydrates: Things like sweetened cereals or even pancakes with syrup are loaded with quick-burning carbs, which lead to spikes in blood-sugar levels. The eventual result -- hypoglycemia, or low blood sugar -- leads to lethargy and a desire to eat more high-sugar foods.

  2. High in fat: Thanks to bacon and sausage (and many processed foods), breakfast can come loaded with saturated fat -- the worst kind of fat, which when consumed in excess, can raise blood cholesterol levels.

  3. Nonexistent: Many people skip breakfast with the idea that it's an easy way to cut calories and lose weight. By not eating in the morning, however, your metabolism stays lower longer, meaning you burn fewer calories during the day. You also set the stage for late-in-the-day bingeing -- skipping breakfast could mean that you don't eat for 12 hours or more, and you'll be so hungry that you're almost certain to overeat -- which means the weight stays on.

The Right Choices

"There's nothing sacred about the foods you choose for breakfast," says Susan Kleiner, PhD, dietician and owner of High Performance Nutrition (www.powereating.com). "What you want to hit is good nutrition. Making the right choice at breakfast is going to make you feel better and perform better all day."

The first step to eating a healthy breakfast is taking the time to think about what you're putting in your mouth. "If you don't pay attention to the fact that you're eating," Dr. Kleiner says, "you won't really notice what it is that you're eating. And that can be a problem." Beyond that, our experts had six strategies for creating a healthy breakfast...

  • Seek balance. Don't think of your diet in terms of percentages -- after all, how do you spot something that's 40% carbohydrates? Instead, aim to cover the major food groups -- protein... carbs (including fruits and veggies)... and healthy fats -- when you eat breakfast. "Food is complex," says Dr. Kleiner. "You need to think of your food in terms of combinations."

  • Load up with fiber. "One of my first recommendations is to eat a cereal with a lot of soluble fiber, such as oatmeal or whole-grain cereals. Those with oats are even better," says William Evans, PhD, director of the nutrition, metabolism and exercise laboratory at the University of Arkansas for Medical Sciences. "The fiber slows the carbohydrate from emptying from the stomach, which provides a more-sustained release of sugar into the bloodstream over a longer period of time so you don't have the sugar highs and lows."

  • Partake in protein. Besides being crucial for muscle and cell maintenance, protein can help you feel full, longer. And even though eggs have been avoided for many years, both Dr. Evans and Dr. Kleiner agree that they are a terrific source of high-quality protein. "And there's lecithin in the yolk," adds Dr. Kleiner, "which is important for cognitive function and mood elevation." Don't like eggs? Chicken, fish or a handful of nuts fill the protein gap. Remember, the Japanese eat sushi for breakfast, lunch and dinner.

  • Include fruit. Fresh fruit is sweet, delicious -- and a great source of vitamins, minerals, fiber and other phytonutrients as well as active enzymes. "With the new dietary guidelines, we're all trying to increase our fruit and vegetable intake," Dr. Evans says. Many fruits, such as apples, bananas, berries and grapes, are portable, too, making them great for on-the-go eaters.

  • Include some healthy fat -- not the saturated kind found in bacon and sausage. Healthy fat intake consists of a balance of saturated, monounsaturated and polyunsaturated fats. Saturated fats are essential, but just keep them in proper balance (usually about 10%) of total fat content. Other good sources of monounsaturated and polyunsaturated fats include flaxseed and organic nut butters such as almond butter or peanut butter. "Add ground flaxseed to cereal and smoothies, and you'll also benefit from the seed's fibers, called lignans, that promote gut health," says Dr. Kleiner. The nut butters also provide protein. Have some on a piece of whole-grain toast.

  • Make it "to go" if you are busy. Don't have time for breakfast? You're wrong. Grab a slice of whole-grain toast, cover it with peanut butter and banana, and hit the road. Or, Dr. Kleiner suggests, grab a smoothie (mix soy or rice milk, banana plus other fruits, and a touch of oat bran and flaxseed oil in a blender) and a piece of whole-grain toast. It's fast, easy and much, much healthier than anything you can pick up at a drive-thru.

Planned Death

Interestingly, a critical way our bodies' cells maintain life is by knowing when to die. Counterintuitive though it may seem, programmed cell death (called apoptosis) is necessary as the means to maintain balance with cells' ongoing proliferation.

In fact, scientists say that failure of this system plays a role in cancer, autoimmune disorders and neurodegenerative disease. Because of this, researchers have been eager to fully understand how programmed cell death takes place and what causes the system to sometimes go awry. It now appears that a new study, led by Dartmouth Medical School geneticist Barbara Conradt, PhD, reveals vital clues to help solve the puzzle of apoptosis.

A Lesson in Cell Function

If you think back to your biology lessons, you will recall that cells contain structures (organelles) called mitochondria, which produce the energy that powers cellular activity. Scientists know that in mammals, mitochondria also release molecules that bring about programmed cell death. The Dartmouth study showed that mitochondria in roundworms, specifically C. elegans worms, also program cell death.

Why does this matter? I wondered as well, so I called cancer researcher Andreas Bergmann, PhD, assistant professor of biochemistry and molecular biology at the University of Texas' M.D. Anderson Cancer Center.

The Importance of Worms

Dr. Bergmann says that the study's findings are exciting for several reasons. First, the study shows that the apoptosis process in the simple system of C. elegans is virtually identical to that in mammals, in spite of the significant difference in the complexity of their biologic and molecular structures. This will allow researchers to use simple and rapidly producing worms for their research, which should generate important findings more readily. The second exciting finding of the study is that it established how mitochondria program cell death -- by becoming smaller, or fragmenting.

Dr. Bergmann says that this research is an important step forward in helping scientists determine ways to kill diseased cells or to discover why they are failing to die. The failure to die is hypothesized as happening in many cancer patients -- the cancerous cells are not programmed to die. Future research will hopefully lead the way for doctors to manipulate the system to rid the body of cancer and other diseased cells. Stay tuned.

Be well,


Carole Jackson
Bottom Line's Daily Health News

Best Bites & Buys publishes the opinions/ points of view of leading authorities in multiple fields. The use of these opinions/points of view is in no way a substitute for legal, accounting, investment, medical or any  professional services to suit your specific personal needs. Please, always consult a competent/qualified professional for answers to your specific needs/ questions.

Powered by: TeleStream | Design by: Best Interactive | Terms of use | Best View = 800x600