Health News You Can Use

Want healthier arteries? Eat breakfast.

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

Sparta

Sparta Police: Traffic Stop Yields Hundreds of Empty Heroin Packets

December 7, 2017

SPARTA, NJ – A Long Valley resident was found to have hundreds of empty wax packets used to hold heroin when he was stopped for having an expired inspection sticker.  Sparta Police Officer Thomas Snyder stopped a gray Honda Accord on December 4 around 9:50 a.m. on Route 15, police report.

When Snyder went to speak with Daniel Gaeta, 30, the driver told the officer he was being ...

Sparta Police: Vernon Man Hits a Curb, Gets DWI

SPARTA, NJ – A Vernon man has been charged with driving while intoxicated after he hit a curb and disabled his Jeep.  On November 30 around 11;20 p.m. Sparta Police Officer Ericks Finley found the Robert Houdershieldt, 44, sitting in his Grand Cherokee on the Route 15 southbound ramp, police say.

When Finley spoke with the driver, Houdershieldt told the officer he was on the phone ...

Sparta Police: Wanted Orange Man Picked Up After Driving Erratically

SPARTA, NJ – An Orange resident is in custody on outstanding warrants and other charges after getting stopped by Sparta police on Woodport Road.  On November 21 around 1:40 a.m. Sparta Police Officer Thomas Snyder stopped an Audi driven by Damani Weekes, police say.

According to police Weekes was driving erratically, crossing over the yellow line several times.  When Snyder ...

Obituaries

- Jun 2, 2017
Jillian Mari Baluyot, 17, of Nutley, passed away on June 2, 2017. Born in Secaucus, she lived in ...
Read more
- Feb 21, 2017
Marisa Rincon (30) passed away in Randolph on February 21,2017. She was born is West Chester, PA ...
Read more

Thanks for Saving my House

December 10, 2017

It was strange to get a phone message at a local movie theater that my house was on fire in Lake Stockholm on Friday. It was thirty years ago that I had a house fire in the same community, but tonight I was at the AMC movie in Rockaway getting a call about my house again being on fire. I arrived in Lake Stockholm to see the firemen keeping damage to a minimum!

Without the great effort of ...

Upcoming Events

Wed, December 13, 12:00 PM

Stanhope

Top Notch Resume I: The Basics

Business & Finance

Thu, December 14, 10:00 AM

Sparta Ambulance Building, Sparta

Sparta Friends and Neighbors Holiday Charity ...

Giving Back

Wed, December 20, 12:00 PM

Stanhope

Top Notch Resume II: Advanced

Business & Finance

Fri, January 12, 12:00 PM

Rutgers/Douglass Student Center, New Brunswick

North Jersey Orchid Society 51st Annual Orchid ...

Fri, January 12, 12:00 PM

Rutgers/Douglass Student Center, New Brunswick

North Jersey Orchid Society 51st Annual Orchid ...

Arts & Entertainment Education Home & Garden

AtlantiCast: Episode 008

On this week’s AtlantiCast, you’ll learn about a groundbreaking new clinical trial in the fight against pancreatic cancer, meet an award-winning child neurologist at Goryeb Children’s Hospital and hear about the new Scoliosis and Spinal Deformity Center at Atlantic Orthopedic Institute – plus stay tuned at the end to see our debut episode of the AtlantiCast Medical ...

Two Elizabeth Residents Arrested in Massive Child Trafficking and Pornography Sting

December 1, 2017

TRENTON, NJ – Arrests have been made in a massive operation that stretched from New Jersey to California, that targeted sex offenders, and persons possessing child pornography was announced today by Attorney General Christopher S. Porrino.

Arrests of 79 child predators and child pornography offenders in “Operation Safety Net,” a nine-month, multi-agency child protection ...

Celebrate the Season at Sparta’s 16th Annual Lake Mohawk German Christmas Market

Don’t miss this weekend’s 2017 Weihnachtsmarkt: 16th Annual Lake Mohawk German Christmas Market at Lake Mohawk in Sparta!  

Ranked as “One of the Top Ten Things to Do in December in the State”, this market offers 100+ vendors selling beautifully-crafted and unique gifts; delicious food & drink; live entertainment (from folk dancers to carolers to chainsaw wood ...

Are your medications interacting with one another? For the health of it, find out!

A national poll of almost 1700 people age 50 - 80 conducted by researchers at the University of Michigan Institute for Health Care Policy found that only a third of them who take at least one prescription drug had talked to a health care professional about drug interactions in the previous two years. Among those taking six or more medications, less than half had talked with a health care ...

I Love America Poster Contest Announced by Project Help

December 11, 2017

SUSSEX, NJ – “I Love America” poster contest

Project Help a local charity devoted to helping veterans, is hosting their first annual Poster contest for students all over New Jersey. 

The theme is “I Love America” and open to all budding young artists.  Prizes will be awarded in each category grade category and will be judged on design, originality and ...