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• Increases energy. Just like a car low on fuel, skipping meals causes the body to become sluggish. On the other hand, eating breakfast increases one’s metabolism because the body is burning up the food. Our brain needs fuel, in the form of glucose from food, for it to function properly.

“Eating breakfast is very important for the brain and the body,” says Los Angeles registered dietitian Gail Frank, spokesperson for the American Dietetic Association. “Breakfast skippers often feel tired, restless or irritable in the morning.”

• Lowers cholesterol levels. According to a study conducted at the University of Nottingham in England, skipping breakfast can lead to an increase in LDL levels (the bad cholesterol levels), probably from bad food choices and habits. Conversely, a healthy breakfast rich in soluble fiber (found in oatmeal, citrus fruits, vegetables, and strawberries) has been shown to lower cholesterol levels. And lowering your cholesterol levels may prevent a heart attack.

• Helps control weight. Some people think that skipping breakfast can make them lose weight. This is not true. In fact, eating breakfast can actually help you lose weight. According to dietitian Gail Frank, “Breakfast is also very important for weight loss and weight management.”

Studies have shown that people who eat breakfast tend to eat fewer calories the rest of the day. A 1994 report shows that children who skip breakfast are almost twice as likely to be overweight compared to kids who eat breakfast.

The problem with skipping breakfast is that it causes severe hunger patterns later in the day. This results in overeating on the next meal. Moreover, it’s hard to make a healthy food choice when you’re already starving. Nutrition experts believe that it’s better to eat several small meals a day.

In a survey by the National Weight Control Registry, 80 percent of dieters who lost 30 pounds or more ate breakfast regularly. Take note that these people ate a healthy breakfast and not one loaded with fats and calories.

• Improves children’s ability to concentrate. Kids who ate breakfast have gotten higher test scores and shown greater ability to concentrate in class. They were also more alert and creative. This finding is not surprising since it’s hard to think straight when your stomach is growling.

• Improves adult’s work performance. Likewise, adults were better able to perform at work if they have eaten breakfast. Research shows that those who ate breakfast have better concentration, memory, and problem-solving skills than those who skipped breakfast. Perhaps, employers should start encouraging their workers to eat breakfast, too.

• May prevent stomach pain and ulcers. Eating breakfast, more specifically eating several small meals in a day, can help prevent gastritis and stomach ulcers. One common habit of people with ulcers is the tendency to skip meals. Remember that the food we eat stays in the stomach for around four hours only. After which time, the stomach will be empty and will be looking for something to digest. For those with ulcers, take a banana or a piece of bread every two to three hours.

• May prolong life. Dr. Roger Henderson, author of 100 Ways To Live To 100, says, “Researchers recently reported that people who reach the ripe old age of 100 tend to consume breakfast more regularly that those who skip the first meal of the day.”

Dr. Michael Roizen, internist and author, agrees, “Non-breakfast eaters have a mortality rate that is 1.3 to 1.5 times per year higher than those who eat breakfast regularly.”

Eating breakfast also avoids wide swings in your blood sugar from fasting, then overeating. A University of Nottingham study found that those who skipped breakfast were more resistant to insulin, making them at risk for diabetes.

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I slept early last night despite the fact I that I promised myself to stay up late to finish some tasks. Been experiencing some cramps and pains on my hips so I decided to call it a night to get some rest. Woke up early today and decided to borrow my daughter’s jumping rope and did some rounds of jump and it did really feel good after . Did some stretching and a round on the scooter of the little boy, yes! talk about improvised exercise gadgets here. Ahaha.

I did some cut on my rice intake too. I just hope that this losing weight thingy will work on me. lol. Patience and determination is all I need. It’s a long weekend on my part of the world and I don’t have work today so I am one happy Mama here to spend quality time with my family.  Hope you’re having a great weekend too!

• Eat breakfast. Study after study shows that people who eat a morning meal are more energized, focused, and weigh less.

• Bone up. Try a calcium supplement daily. It’s easier than ever with the chewable ones.

• Get your three-a-day. Of whole grains, that is. They can cut your risk of heart disease and diabetes by more than 35 percent. Good sources include oatmeal and brown rice.

• Milk it. It’s a great source of calcium and vitamin D, which recent research shows may help you live longer. It’s also linked to a lower risk of some cancers. The average daily dose in the studies was about 538 IU. Three cups of milk give you about 300 IU.

• Hydrate. Unless you have a medical contraindication to drinking lots of fluid, take at least six to eight glasses of water a day

• Do a shot of sunscreen. You need a full shot glass to cover your entire body, and one teaspoon for your face to fully protect against skin cancer, according to the US Skin Cancer Foundation.
• Lunch on salad. It’s an easy way to get at least two servings of vegetables in one shot. Be sure to toss in the brightly colored ones, which are highest in disease-fighting antioxidants. Try tomatoes, red and green peppers, and broccoli.
• Floss. Gum disease increases your risk of various conditions, including diabetes and heart disease.

8 You Can Now Count As Healthy

• Nibble before dinner. Having about 70 calories of healthy fat 20 minutes before you eat — that’s six walnuts, 12 almonds or 20 peanuts — can trick you into thinking you’re full faster. This works because good fats stimulate the production of a hormone that sends the signal to your brain that you’ve eaten enough.

• Have a pizza night. Pizza is often dismissed as unhealthy, but if you use whole wheat crust and low-fat cheese, and pile on the veggies (skip the pepperoni and ground beef), it’s one of the most nutritionally sound meals around.

• Juice it up. Say goodbye to its reputation as a sugar and calorie bomb. New research has found that drinking fruit and vegetable juices can reduce your risk of Alzheimer’s disease by 76 percent and helps lower cholesterol. Just make sure you go for 100-percent juice (read labels carefully).

• Put pasta on the menu. Choose multigrain varieties. They’re loaded with fiber to help you get the recommended 25 grams per day.

• Drink a fruity cocktail. Research shows that alcohol can increase the level of antioxidants in certain fruits, including strawberries.

• Express yourself. When people wrote affectionately about their close friends and family in three 20-minute sessions, their cholesterol levels dropped an average of 11 points.

• Go shopping. Buying something as small as a lipstick or a shaving cream can give your mood a lift, plus you can burn up to 160 extra calories walking around the mall.

• Go gardening. Increasing light physical activity — such as gardening — can lower blood glucose levels and may reduce the risk of diabetes, according to research published in the journal Diabetic Care.

5 Non-Negotiables

• Know your “big seven.” Weight, body mass index (BMI), waist circumference, blood pressure, cholesterol, heart rate, and blood sugar — they’re the most crucial indicators of good health and disease risk, says Dr. Katz. If any of these fall outside the healthy range, work with your doctor to get them under control.

• Take your family health history. Many diseases have a hereditary component, and your doctor may want to watch you more closely for conditions that run in your family.

• Measure your waist monthly. If it’s increased, you’re at a higher risk for conditions like heart disease and diabetes, regardless of your weight.

• Get an annual mammogram, if you’re a woman, starting at age 40. Along with a yearly clinical breast exam and a periodic breast self-exam, it’s the best way to catch breast cancer in its early, most treatable stages. If you’re a man, get a regular prostatic check- up.

• Do a full-body mole check on yourself monthly, and get one yearly at the dermatologist. If you notice any that are new, changed or bleeding, see a dermatologist ASAP.

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