Tag Archives: breakfast

10 ways to kick start your day! (Part 1)

Getting the right start at the beginning of the day can drastically affect your performance and focus throughout the day. Without a routine healthy start to your morning, you’ll find your energy quickly dipping throughout the day. The easiest way to prevent this is to ensure that you kick start your day in the proper manner!

Porridge or oatmeal is great for breakfast!

Porridge or oatmeal is great for breakfast!

This article is going to be broken down into two parts – The first part contains the first 5 ways to kick start your day! Here are the Healthy Hideout’s top ways of getting your day off to the great start that it needs:

1 – Healthy balanced breakfast – Possibly the most obvious factor to a perfect start to your day, a healthy breakfast is vital to keeping your energy levels high throughout the day. Plenty of fibre, proteins and nutrients are essential which can easily be found through wholegrain cereals, granola, natural yogurt, dried fruit and berries. Try to stay clear of fatty meats, low-fibre cereals and white breads.

2 – Preparation the night before – In order to get yourself up and out there quickly, it’s useful to prepare everything you need the night before. There’s nothing worse than hunting for your car keys in a groggy brain “just-woken-up” state! Make sure everything is easy to find, including your outfit for the day. It’ll also give you plenty of wake-up time, including all important breakfast time.

3 – Snooze Control isn’t your friend–  The snooze button was invented by a lazy person! Just kidding – but although the snooze button may seem like your best friend, it really is not beneficial to your body. Falling asleep only to wake up again 5 minutes later doesn’t necessarily make waking up for the day any easier. Muster up all your willpower and get up and soon as your alarm rings – you’ll thank yourself later in the day!

4 – Regular wake-up times – Waking up at the same time everyday biologically programs our bodies to eventually wake up naturally each day. By waking up in this matter, you’ll find yourself feeling fresher and ready for the day without too much effort.

5 – Waking up in the sunshine – Our bodies respond to darkness by producing the sleep hormone known as melatonin, which is why it’s difficult for many of us to wake up during the winter in a dark bedroom. If you can’t sleep without closing the curtains, be sure to open them as soon as you wake up to allow natural light to flood the room.

Cutting breakfast calories helps cut daily calorie intake

A recent study has suggested that reducing the number of calories you eat for breakfast could help you to lose weight. This is contrary to the thought that starting the day with a large, hearty breakfast can aid in weight loss. In fact it is a myth that eating a larger breakfast will lead to consuming less calories in the remainder of the day.

It has been reported that reducing the number of calories you eat at breakfast will help to improve your overall daily energy balance. The study, published in the Nutrition Journal (www.nutritionj.com) was trying to determine whether there is truth in the belief that eating a large breakfast will lead to a lower calorie intake through the rest of the day.

The study was conducted by a group from the University of Munich and followed nearly 400 normal and obese people over a 2 week period. Each participant kept a diary of the type and quantities of each food they consumed. Some subjects ate large breakfasts, others smaller quantities and others skipped breakfast.

When the results were analysed it was found that the total energy intake throughout the day  is directly proportional to the number of breakfast calories you consume. It was also determined that the size of the other meals you consumer after breakfast has little correlation to the amount you eat at breakfast. The only exception being a reduction in the mid-morning snack for one group that was studied. Lead researcher, Dr Volker Schusdziarra, said: “The results of the study showed that people ate the same at lunch and dinner, regardless of what they had for breakfast.”

While an overall reduction in calories will generally help a person to lose weight, further studies are required to demonstrate that smaller breakfast will lead to weight loss. However, according to the British Dietetic Association, eating breakfast is important to help maintain a balanced diet.

You should not skip breakfast as those who eat breakfast are less likely to be overweight. Furthermore, missing breakfast can lead to the temptation to snack on other less healthy alternatives through the day.