Health News You Can Use

Want healthier arteries? Eat breakfast.

5cea9850fb816e5046e4_joanne.JPG
5cea9850fb816e5046e4_joanne.JPG

Researchers looking at the breakfast habits of over 4000 people ages 40-54 found that almost 75% of those who skipped breakfast every day had early buildup of plaque in their arteries, compared with 57% of those who ate a big breakfast every day. The results of this study were published in the October 2 issue of the Journal of the American College of Cardiology.


Journal article abstract: http://www.onlinejacc.org/content/70/15/1833?sso=1&sso_redirect_count=1&access_token=

Summary: https://medlineplus.gov/news/fullstory_168793.html

Sign Up for E-News

Use this news

There are a number of lifestyle related risk factors that increase our likelihood of cardiovascular disease including -  smoking, poor diet, lack of exercise, stress, and obesity. As this research suggests, skipping breakfast may be one more upping our chance of heart attack, stroke and high blood pressure.

Of all the risk factors, not eating breakfast seems pretty easy to change. However, old habits die hard. In my practice, clients tell me the same three reasons (excuses) all the time as to why they don’t eat breakfast:

1. No time

Eating breakfast doesn’t have to take more than 5 minutes. While sitting and having a leisurely breakfast may not be feasible unless you get up 15 minutes earlier, you can have breakfast if you plan to have breakfast.

          Whole grain cereal like Cheerios with a few walnuts or almonds, milk and a
           banana takes less than a minute to pull together.
 

          Old fashion oatmeal (not instant) takes exactly 2 minutes to cook in a microwave
          (1/2 cup oatmeal, 1 cup water, zap 2 minutes on high) add a sliced banana, apple,
          or berries (frozen or fresh) and throw in a few walnuts, almonds, sunflower or
          pumpkin seeds.

Low-fat Greek yogurt (plain or vanilla), with fruit - fresh or frozen, a few walnuts, almonds or seeds and a sprinkle of granola.

2. Don’t like breakfast foods

No one ever said we have to eat “breakfast foods” for breakfast.
If you don’t like cereal, yogurt or eggs, try:
           peanut butter (or any nut butter) and fruit (banana, berries, sliced apple) on
          whole grain bread.
          
           cottage cheese and fresh fruit with a few nuts or seeds.
          
           lower fat cheese (Neufchatel, Swiss, part-skim mozzarella) and tomato in a
           whole wheat pita pocket with a little mustard. (In a rush? Eat this in the car).

3. Want to lose weight

                     Skipping breakfast does not contribute to weight loss. In fact, it’s associated with obesity and being overweight. When we skip breakfast, it sends the message to our brain that food is scarce, so conserve energy (calories). Energy conservation in the body translates to lower metabolic rate (using less calories) and storing calories – weight gain.

 

Now, eating breakfast and eating a healthy breakfast are not necessarily the same thing. To help you make healthier breakfast choices, aim to have your meal contain the following:
 

  • Complex Carbs/fiber: Whole-grain breads, muffins, bagels, pancakes, hot or cold whole-grain cereals. (Read the food label – look for the words “whole grain” in the ingredient list. Multi-grain may or may not be whole grain, so be careful)

Fruits and vegetables Fresh or frozen whole food. Avoid juices, you want the fiber in the whole piece fruit/vegetable.
 

  • Lean protein.  Eggs, lean meat, beans, dairy (yogurt, cottage cheese other lower-fat cheese)  Avoid processed meats (bacon, sausage)
     
  • Healthy fats. Nuts (walnuts, almonds), seeds (chia, ground flax, pumpkin, sunflower), canola or olive oil.
     

For more information


Rush University Medical Center
The Science Behind Breakfast
https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast

Mayo Clinic
Healthy breakfast
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294

Foodnetwork
Healthy Breakfast Recipes
http://www.foodnetwork.com/recipes/photos/healthy-breakfasts

Joanna Hayden, PhD, CHES is the principal of Associates for Health Education and Behavior, LLC, in Sparta, a practice focused on improving health through education. Her office offers individual and group health education, and individual health behavior change guidance.  For more information please see www.associatesforhealth.com  To contact Dr. Hayden, email her atjoanna@associatesforhealth.com

The opinions expressed herein are the writer's alone, and do not reflect the opinions of TAPinto.net or anyone who works for TAPinto.net. TAPinto.net is not responsible for the accuracy of any of the information supplied by the writer.

TAP Into Another Town's News:

You May Also Be Interested In

Sign Up for E-News

Morristown

Baby Crossing Summer Sale going on now!

July 12, 2018

Our SUMMER SALE is going on now! Get 40% percent off select summer apparel. 

PLUS check out the amazing deals in our $5 and $10 bins. We're open ALL week!

980 Mt Kemble Avenue, Morristown NJ 07928

Monday - Saturday 9:30am - 5pm

Sunday 12pm - 5pm

4th of July Sale Going on now at The Depot Gift Shop

4th of July sale going on now at the Depot Gift Shop.

The Depot Gift Shop is located at 980 Mt Kemble Avenue in Morristown

My Training Gym offers a 21-Day Summer Jump Start

Jump start your summer with My Training Gym!

AtlantiCast

AtlantiCast: Episode 18

On this week’s AtlantiCast, you’ll find out how accessing care at Atlantic Health System is now easier, more affordable and closer to home than ever, learn which item from the produce aisle could be the newest weapon against cancer, see what Atlantic Health System, the New York Times and Instagram all have in common and much more.

 

 

Big Changes in Store for New Jersey’s Employers and Employees

Big changes are in store for New Jersey’s workplaces, with dramatic legislation aimed at improving conditions for New Jersey’s workers. These changes include the enactment of New Jersey’s Equal Pay Act, a new law to help the unemployed, and passage of New Jersey’s Paid Sick Leave Act. Most likely one or all these laws will impact you or someone in your family.

New ...

Free Movie Fridays and Mondays at the Morris County Library

July 20, 2018

MORRISTOWN, NJ -  Looking to start your weekend with a movie? The Morris County Library is offering free movies on Fridays and Mondays to all Morris County residents.

On Fridays, the library will show Black Panther, Murder on the orient Express, Hostiles and Star wars VIII The Last Jedi.  All movies begin at 2pm. On Mondays the library will host family movies with ...

Have Lunch with the Librarian at Macculloch Hall Wednesdays in July

MORRISTOWN, NJ - Grab a blanket and your lunch and enjoy a wonderful afternoon with "Lunch with the Librarian" at Macculloch Hall Gardens. 

Today and every Wednesday in July and August, the librarian from the Morristown Library will read stories to pre-school children and their parents or caregivers under Macculloch Hall's magnificent beech tree.

The event ...

Free Movie Fridays and Mondays at the Morris County Library

MORRISTOWN, NJ -  Looking to start your weekend with a movie? The Morris County Library is offering free movies on Fridays and Mondays to all Morris County residents.

On Fridays, the library will show Black Panther, Murder on the orient Express, Hostiles and Star wars VIII The Last Jedi.  All movies begin at 2pm. On Mondays the library will host family movies with ...

Game Day! FC Motown will Host FC Baltimore at Drew

July 18, 2018

MORRISTOWN, NJ - Grab the family and friends and head over to Drew University tonight to cheer on FC Motown as they face FC Baltimore. Tonight, both teams will square off in the NPSL Northeast Region Semifinals.  Game time is 8pm.

To read more about the team, click HERE 

 

Nature Walks in Morristown's Foote's Pond Wood; Tonight July 12

MORRISTOWN, NJ - Join Bill Munther, Ecologist and Friend of Foote’s Pond Wood, for a Nature Walk at Foote's Pond tonight, Thursday July 12 at 6:30pm.

Munther will lead attendees on a walk around Foote’s Pond Wood Park to view and identify its flora and fauna and describe its ecosystems and habitats. A great opportunity and introduction. Can't make it tonight, don't ...

Don't Miss The Kids Program - Dig it! Plant it! Eat it! at Morristown's Macculloch Hall

MORRISTOWN, NJ - Macculloch Hall is hosting a youth summer garden program on Saturday July 7, 14, 21 and August 4, 11, and 18. The hands on program is for families from 10am - 11:30am. Come to the garden and learn how to make refrigerator pickles, help tend the vegetables, create nature-inspired art, and learn about helpful insects and pollinators through games and garden scavenger ...

This Weekend's Walking Tour; Discover Colonial Morristown

July 20, 2018

MORRISTOWN, NJ -  This weekend's summer walking tour is  Discover Colonial Morristown Walking Tour (Saturdays: July 21 and August 11 at 10:00am)
This unique walking tour will cover a mile through Morristown visiting sites associated with General George Washington, Alexander Hamilton, and Lafayette’s stays here in 1777 and 1779-80.  Your guide will be Patricia ...

MTG Youth Training Camp in Full Swing

My Training Gym's Youth Athletics Program is a group training designed to:

Reduce body mass - Increase muscular strength - Improve motor skills - Encourage plant based nutrition - Enhance concentration - Build self-confidence - Prevent sports injuries. 

Stop by the gym and check out a session, Mon-Thurs. 3-4pm.  Your child(ren) will thank you!

Bring the Kids! Touch a Truck Day at Ginty Field

MORRISTOWN, NJ -  Fire trucks, garbage trucks, police cars and many more vehciles will be part of Touch a Truck Day on Friday July 13. Children of all ages are invited down to Ginty Field to explore, touch and see these vehicles.

The Touch a Truck Day will take place from 9:30am - 11:30am at Ginty Field in Morris Township.

Sign up to get all the news as it happens ...

Cadet CMSgt Craig Petrin of Morristown, receives Award

July 17, 2018

Cadet CMSgt Craig Petrin, of the Lone Eagle Composite Squadron, Morristown, NJ, was presented with the Honor Cadet Award recently at the one week NJ Wing Civil Air Patrol Basic Encampment held at Joint Base McGuire-Dix-Lakehurst.

The Honor Cadet Award is presented to those who show outstanding leadership, character, and attention to detail.  Also during encampment, Craig performed the ...

Free Slurpee Day today at Morristown's 7-Eleven

MORRISTOWN, NJ -  Today is Wednesday July 11 or better known as Free Slurpee Day at local 7-Eleven stores. On 7/11, the retailer is offering customers a free small slurpee from 11am - 7pm or while supplies last.

So stop in to your local store for a cool treat to beat the heat.

The Morristown location is located at 50 Morris Street. Another close location is the store located in Cedar ...

Roxbury Helpers Sought for Upcoming Fistball World Championships

ROXBURY, NJ – The organizers of the upcoming U18 Fistball World Championships, an international even taking place in Succasunna, are seeking volunteers to work with visitors from across the globe.

Werner Adam, the northeast regional director for the United States Fistball Association (USFA), said planning for the big event is going well. However, one hurdle that remains is ...

Car Stolen from Pomeroy Avenue Overnight; Auto Theft Ring Suspected

July 19, 2018

MADISON, NJ - On the evening of July 18 between the hours of 6:30p.m. and 7:00a.m. a 2011 black Range Rover was stolen out of a driveway on Pomeroy Ave in the borough.

According to Lt John Miscia of the Madison police department the vehicle was left unlocked.

"We believe a high end car theft ring is responsible," said Miscia. "We however can’t confirm ...

Prosecutor: FBI Agent Took Improper Photos of Woman in Dressing Room

July 20, 2018

NEW BRUNSWICK,NJ  - An FBI agent was arrested and charged with illegally photographing a 22-year-old woman in a dressing room, Middlesex County Prosecutor Andrew Carey said today.

The agent, Danuel Brown, 30, of Piscataway, was arrested was Thursday and charged with a single count of fourth-degree invasion of privacy for allegedly using his cell phone to take pictures of the woman while ...

Morristown Happenings: Things to Do in Morristown This Weekend; July 20 - 22

July 20, 2018

MORRISTOWN, NJ - It's the weekend! Check out all the exciting events happening in Morristown this weekend.

 

Friday July 20

Puppet Theatre; Morris County Library; 10am - 10:30am

Morris County 4-H Fair; Chubb Park Chester; 10am - 10pm

Friday Films: Hostiles (R); Morris County Library; 2pm - 5pm

Lego Club; Morris County Library; 3pm - 4:30pm

Jazz in July; Morristown ...

'Diggin' It' at Belmar's Annual Sandcastle Contest

BELMAR, NJ — Belmar’s 18th Avenue beach turned into a giant sandbox for the hundreds of participants in Wednesday's 32nd Annual Sandcastle Contest.

As thousands of spectators crowded around to watch the building process unfold on July 18, sand sculptors of all ages took their pails, shovels, spray bottles and other tools — and tricks —  of the trade to ...

Belmar Parasail: Soar Into Summer with a High-Flying Adventure Along the Beachfront

BELMAR, NJ — As Belmar finally basks in picture-perfect weather, it may be time to check off a summer activity on your bucket list. And for many, parasailing is one of those “must-do” experiences.

At Belmar Parasail, the season is in full swing, offering boat trips from the Belmar Manutti Marina to the beachfront where passengers are lifted 500 feet above the Atlantic Ocean ...

People I've Known and Been: Little by Little by Rich Little

People I've Known and Been: Little by Little by Rich Little (Dog Ear Publishing, 2015)

 

Rich Little is a national treasure; a living encyclopedia of movie stars, comedians, and former presidents all wrapped into one dynamic package. Recently, my husband and I had the good fortune to see Little perform at the Tropicana in Las Vegas, where he has been doing his uncanny ...

'Servant of Two Masters' exudes foolish fun

‘Servant of Two Masters’ makes for foolish, frivolous fun

By Liz Keill

MADISON, NJ –Carlo Goldoni’s “The Servant of Two Masters,” in a rousing translation and adaptation by Bonnie J. Monte, has the outdoor audience at The Shakespeare Theatre of New Jersey laughing and clapping all the way through.

The yearly production, held at the amphitheatre on the ...

TapInto Welcomes Letters to the Editor, Guidelines for Submission Listed

July 18, 2018

MORRISTOWN, NJ - Letters to the Editor are a time-honored tradition in the newspaper industry and now that so much of news has moved online, the letters explaining a personal point of view have moved with it.

While many of our letters come during election time, TapInto invites letters year round. The main rules are to include a full name, phone number, email and snail mail address. TapInto ...

5 Simple Ways to Save Water this Summer

July 16, 2018

According to the L.A. Times, the average American uses an estimated 98 gallons of water EACH day.  

Here are five simple ways you can save water, to help you conserve water this summer and take some pressure off of your drains.

1. Unless you are using it, turn the faucet off. How many of us still leave the water running while we shave or brush our teeth?According to ...

Upcoming Events

Sat, July 21, 9:00 AM

The Wayrick Gallery, Scherman Hoffman Wildlife Sanctuary, Bernardsville

NJ Audubon: NJ Audubon Photography Instructors’ ...

Arts & Entertainment Green

Sat, July 21, 9:00 AM

The Center for Contemporary Art, Bedminster,

2018 Members’ Non-Juried Exhibition & Sale

Arts & Entertainment

Sat, July 21, 9:30 AM

Scherman Hoffman Wildlife Sanctuary, Bernardsville

NJ Audubon: Nature-Infused Yoga Summer Series

Green Health & Wellness

Warrants, Theft and Narcotic Possession Top This Week's Police Blotter

July 17, 2018

7/5: ARREST FOR D.W.I./THEFT/WARRANT: Officers executed a motor-vehicle stop for a moving violation in Jefferson Township. An investigation led to Gina L. Falcon, age 24, of Paterson, to be charged with Driving While Intoxicated and Receiving Stolen Property; and Destiny Martinez, age 24, of Passaic, to be charged with Receiving Stolen Property. Ms. Martinez was also found to have a warrant for ...

Whole Foods Market Community Giving Day to benefit Interfaith Food Pantry, July 26

July 19, 2018

Morris Plains, NJ -  The Interfaith Food Pantry announced that it will receive five percent of net sales from the Whole Foods Market locations in the Morristown and Madison areas on Thursday, July 26 as part of the company’s quarterly Community Giving Day.

“We’re so grateful to Whole Foods for their partnership in addressing the problem of local hunger and food ...

Obituaries

 It is with great sadness that The Hampshire Companies announces that Todd Anderson, ...
Read more
- Mar 13, 2017
SOUTH PLAINFIELD, NJ – Paulus J. Tuyp, passed away at his residence with his loving and ...
Read more
- Mar 12, 2017
SOUTH PLAINFIELD, NJ – Edward K. Larsen, 94, passed away on Sunday, March 12, 2017 at JFK ...
Read more