Breakfast: The most Important Meal

Breakfast: The most Important Meal
You will notice marked improvements in mood and energy, with fewer cravings for junkfood, when you eat a breakfast that is high in water, protein, good carbs (loaded with antioxidants) and healthy fats.

But many people who struggle with their weight often skip breakfast altogether or have a light breakfast consisting of something like a glass of juice with bagel, a piece of toast or a bowl of cornflakes.

The typical American breakfast is essentially pure carbohydrate that is quickly absorbed and leads to a spike in blood sugar followed by a compensatory spike in insulin. This stimulates a steep fall in blood sugar, leaving you famished and sluggish by mid morning and susceptible to cravings for doughnuts, pastries, cookies, and junk foods and sugary drinks from the vending machines that are ubiquitous in the workplace.

This eating style is a vicious cycle that forces you to mindlessly consume excess calories leading t0 obesity, aging and disease. Instead, have a forever young breakfast with protein (eggs, whey protein, fish, or meat) and high nutrient, fiber rich foods (fruits, nuts, berries or veggies), and wash it down with tea, water, soymilk, or nonfat milk.

The rest of the morning you will walk straight by the box of doughnuts at work feeling compelled to indulge your self.

There was a study found that the breakfast bunch received four important benefits:

• Lower BMI (average body weight)
• Reduced risks of diabetes, metabolic problems and obesity
• Better long term weight loss maintenance
• Improved mental alertness throughput the day
  

Breakfast jumpstart your system when you roll out of bed in the morning by increasing your metabolic rate about 25 percent. This revs your energy up and improves your ability to perform both physically and mentally.

On the other hand, people skip breakfasts are stick in the hibernation mode and often plagued with the consequences of a slow metabolism like obesity, constant fatigue or sluggishness and chronically feeling cold.

Snacks eaten before bedtime are more likely to be converted to body fat while you sleep. In contrast, breakfast calories can be burned throughout the day supplying you with the energy you need to perform your best.
Breakfast: The most Important Meal

Benefits of Regular and Moderate Exercise

Benefits of Regular and Moderate Exercise
What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how people perceive their life. Exercise helps in lifting our spirits and getting us out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. The time can be increased once our body gets tuned up for it.

Don’t ever force our body! If it gets hurt, then stop. We can take a break from exercising for a few days and then can start again but we need to start from day 1.

Here are some moderate and regular exercises can be done:

Walking
Make use of the surroundings. We can walk with our dog, with partner or child. We should encourage our family to do the walking exercise daily. It will burning body calories while enjoying the surroundings and getting enough sunlight that is also good for our body.

Yoga
Yoga is one effective exercise that energizes not only our body but also our soul. A five-minute yoga exercise can perk us up and recharge our body with the energy.

Sports
Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

Join exercise programs at work

Exercise while doing household chores
Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with our hands and lose some fats?

Making exercises as part of our daily routines will surprise us of how much calories we will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day.
Benefits of Regular and Moderate Exercise