Becoming more mindful: Eating choices throughout the day

"There is a 1.7 percent overall decrease in healthiness of what's eaten for every hour of the day that passes after breakfast."

Making healthy choices at breakfast is easy, and at least during the week, is commonly our healthiest choice of the day.  Based on recent information, the people of nearly every the country on the globe makes the healthiest dietary choices early in the day, and dietary choices become progressively less healthy as the day progresses.



Is it lack of healthy food options after dark?  Is our willpower 'used up' by 6pm?  Do we have progressively stronger cravings by day's end?

Researchers do not know these answers.  What is known---  our choices are less healthy at the day's end than at the day's beginning, --significantly-- less healthy.  Equipping ourselves with this knowledge may not transform our diet into the optimal 8-9 fruit and vegetable servings per day or 20 lbs weight loss in the next 2 months, but it does empower us to be more mindful in our eating selections.  Goal: Mindful Eating.



Source inspiration:  Tracking the junk food the way the world eats after dark

The skinny on fiber supplements

Following up on the post about inulin and added fibers...
Have all added fibers been found to lack scientific evidence suggesting health benefits?  Great question!

While inulin added to food products (commonly as chicory root extract) has shown no positive nor negative association to preventing chronic diseases, there is a single exception to this truth.  Most notably, benefits have been seen in supplements made from viscous fibers such as guar gum or psyllium.  These fibers may slightly lower "bad" LDL cholesterol and improve gastrointestinal function.  Who says awesome?  T.L.S, "Awesome!!"

Products & added fiber type:
Fiber Choice - inulin
Metamucil - psyllium
Fiber One products - inulin
Kashi - mostly "whole" fibers and brans (i.e. not "added fiber")

Which foods have natural fibers?  Added fibers?

Inulin? What is it? Do I want it?

If you've ever eaten a Fiber One bar and been gassy a few hours later, inulin is probably the cultprit!  Inulin occurs naturally in plants, commonly extracted from chicory root ("chicory root extract" on ingredient labels), but in the extracted version, it is no longer in its natural form.  If a product is pumped up with high fiber labeling (such as fiber bars, packaged oatmeal, cereals, crackers), there is a good chance this is due to inulin additions.

The Big Question--- Does it matter if fiber is from natural whole food sources, or from added sources?

To date, science has not yet determined if added fibers are as beneficial as natural whole fiber foods in the diet.  In general it is recommended to derive fiber intake from natural food sources, and those choices generally will be full of more nutrients.  Look for the word "whole" on labels (oats, wheat, cornmeal, etc; example- "whole cornmeal" v. "corn fiber").  If you don't see the world "whole" in the ingredient list on a high fiber product, it is probably replete with added fibers such as inulin.  Not bad, but maybe not full of all the benefits you are hoping for!

How much protein should I eat?

In nutrition/RD/medical land, there is a protein rule of thumb: Eat 0.8 grams of protein per kilogram of body weight.  This is appropriate for the overwhelming majority of healthy adults (regardless of activity level).
(The majority of US adults eat WAY more protein than is needed --  more protein does not equal more weight loss or more muscle mass, fyi.)

Calculation
How much do you weigh?
Divide this number by 2.2
Multiply this number by 0.8
The answer is the recommended grams of protein to be consumed per day

Example of a 150 lb person:
150 lbs / 2.2 = 68.18 kgs body weight
68.18 x 0.8 = 55 grams of protein per day recommended for a 150 lb person
Yes, it is that simple!

If you'd like some reading on this topic, here is a well-written article (by an RD) on protein intake, weight loss, and weight maintenance.

Relationship: Breakfast and Weight

Breakfast: Middle English, "breaking the fast"  (consumed within 1-2 hours of waking)

What is the relationship between breakfast and weight maintenance or weight loss?

Should I skip breakfast so that I can cut calories?

Breakfast is one of the most important meals of the day in relation to weight.  Not only can a healthy breakfast choices "set the stage" for healthy dietary choices the rest of the day, but it can also reduce hunger throughout the day and give you more energy.  Read on...

Balanced future.  Studies have shown that skipping breakfast often leads to unhealthier dietary choices the rest of the day, in particular choosing less fruits and vegetables.  Make a healthy breakfast choice to put yourself on track for healthy choices all day long.

More energy.  A healthy breakfast within 1-2 hours of waking has been shown to give you more energy and increase likelihood of physical activity throughout the day.  (Skipping breakfast has also been associated with decreased physical activity.)

Reduced calorie intake.  When you skip breakfast, you may feel insatiable and ravenous by lunchtime, leading to quick fixes at the vending machine or overeating at lunch.  The prolonged fast beyond sleeping hours can lead to a a reduced insulin response, which can increase fat storage and lead to weight gain.  Skipping breakfast is a leading risk factor for obesity!

(3.5 minute breakfast video)

Vegetables for breakfast? Hmpf, you say.

When it comes to fitting in 8 - 9 servings of fruits and vegetables each day, it can be downright difficult.

Dinner is usually a sure fire bet to get a serving or three.  Lunch frequently, too.  Maybe your mid-afternoon snack includes a bag of baby carrots, broccoli with hummus, or an apple with almonds.  All great choices!  But frequently we still come up short in the F & V category...  So, what about breakfast?  Carbohydrate and protein choices tend to dominate this "break the (overnight) fast" mealtime, but is that the limit?

Let's talk about how we can pack in more fruits and vegetables to our first meal of the day, setting us up for success for the rest of the day!

1. Stir fresh or frozen berries, dried fruit, banana slices, fresh chopped any fruit, into yogurt, cereal, or oatmeal.

Recipe: 1-minute blueberry-oatmeal muffin
Recipe: Banana,Wheat Germ, and Oats.

2. Get your morning started with a smoothie that can be enjoyed at home or on-the-go!  Make it with fruits AND vegetables!  Besides color, you'll never know that greens are hiding in your fruit.

Combine low fat milk or yogurt, fresh or frozen fruit (frozen bananas are great) and a handful of any fresh vegetable (spinach, carrots, beets, etc)

Tip: Use frozen fruits to eliminate thinning/dilution with ice cubes.

Recipe:  Pineapple, Orange, Granola, and Carrot Smoothie

Recipe: Mixed Berry and Beet Smoothie

Recipes: Green Monster Smoothies All with spinach, some with fruit additions!

3. Scramble eggs with peppers, mushrooms, onions, bell peppers, and/or tomatoes!  Pour scrambled eggs over chopped broccoli for a quick steam.  Want some cheese?  Make it a vegetable omelet with 1/4 cup shredded cheese!

4. Skip the high-sugar mocha frappuccino and and opt for a basic cup of coffee and low-sodium tomato juice. 

5. Make an egg sandwich for on the go with an english muffin (or sprouted grain bread, whole-wheat bread), 1 scrambled egg, avocado (in place of butter or mayonnaise), spinach leaves (wilted by the hot egg), thin slice of tomato, and a sprinkle of cheese.

Need more ideas? Google "vegetables for breakfast" for more inspiration!

Welcome to Thinking, Loving, Sleeping, and Dining Well!

“One cannot think well, love well, sleep well, if one has not dined well.” 

--Virginia Woolf--

The theme of this blog is to focus on healthy living, facilitated through thinking, loving, and sleeping well with a foundation on dining well.  The authors will focus on healthy eating choices, tips, tricks, and preparing delicious foods in your home, and how this can impact other facets of your life.