Future Youth

Day Eight Go For a Better Breakfast



Walk for 7 days 15 minutes in the morning about a  ¾ mile.


Sid feels nauseous when faced with food before 10.00 am, on the contrary  Irma feels opposite—she feels queasy all morning if she doesn’t eat.
Breakfast:
Some people can’t live without it.  Should people like Sid be urged to overcome their dislike of the morning meal? Maybe.


“By late morning people who skip breakfast are likely to feel sluggish and dull. After going without food from 8.00pm. on, energy, levels will dip at around ll.00A.M.the next day,as blood sugar levels drop’But studies also have shown that high-carbohydrate meals make people sleepy.A high-carbohydrate meal elevates levels of serotonin, a neurotransmitter in the brain that makes you feel sleepy.


“The sedating effect of a high carbohydrate breakfast is more noticeable past the age of 40”says Dr, Morgan. “For some reason, many people in their twenties and thirties seem to be able to compensate and concentrate despite poor breakfat habits.


“Protien seems to counteract the sedating effect of carbohydrates. So the ideal breakfast is a combination of carbohydrates and protein”,


So-called larks—people who do their best in the morning –may withstande skipping breakfast better than others, because their energy levels are on the upswing. “But by and


Large ,skipping breakfast deprives your brain of the energy it needs to function at its best”


“If you don’t perform well in the moring ,try eating breakfast,” says Judith J. Wurtman, Ph.D.,research scientist at the Massachusetts Institure of Technology in Cambridge. “It’s that simple.”
Skipping breakfast to forgo the calories—as many dieters do—is doubly defeating, according to Dr.Morgan. “Cutting calories in general often makes dieters feel lousy. Skipping breakfast will only make them feel worse . People who are trying to lose weight are better off consuming say, 1000 calories in three meals instead of two, because their metabolism revs up to digest each meal, burning extra calories in the process. So weight-watachers will lose more quickly if they eat part of their daily calories at breakfast.”


Experts offer the following strategies to overscome themost common reasons for skipping—or skimping on –breakfast:
Have a midmorning snack—or an early luch. If you have neither the time nor the appetite for an early-bird breakfast, brown bag it—or buy something nourshing on theway—and eat at your workplace,


“If you wait until 10.00A.M.to eat breakfast, that’s O .K., says Dr. Morgan.”Or you can take an early lunch, as they do in Scandinavia. People there eat lunch at around 11.00A.M.
Don’t typecast your breakfast. If you are bored with conventional breakfast choices(cereal,toast,eggs,juice)or breakfast foods simply don’t appeal to you at all—eat something you do like. A turkey sandwich,suggest Dr. Morgank is a perfect example of combination of protein and carbohydrates that can keep your energy levels from flagging before midday. So is a grilled cheese sandwich.


“Look to other cultures for ideas for interesting,nutritious breakfasts,”suggests Dr.Wurtman. “In Japanh, breakfast typically includes fish, seaweed and cooked rice. A typical Israeli breakfast may include cucumbers,tomatoes, low fat cheese, smoked fish and fruit.


And in Holland and other parts of Europe ,cheese and bread are standard breakfast fare.


Thinking beyond stereotypical breakfast food also helps if you’re allergic to eggs, wheat and milk, three common food allergens that happen to be themainstay of many breakfasts.


Nothing in the fridge? Improvise Say you have plenty of cereal but the milk’s


Gone sour. Or all that remains of the loaf of bread are two stale ens. If breakfast pickings are slim, look at what you do have. Leftover roast chickenand an apple: low-fat-roast chicken and an apple;low-fat-cottage chese of yougurt with cantaloupe; crakers and tuna or cold salmon sprinkled with lemon juice – all make great breakfasts ( and perup jaded tase buds, too!).


Prepare your breakfast the night beore. “I just can’t make food decisions in the morning says one woman. “It’s hard enough to decide what to wear to work.


Thanks for Patience Reading


M.R.