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7 Benefits of Having a Healthy Breakfast Every Day

7 Benefits of Having a Healthy Breakfast Every Day

What’s your view on breakfast? Are you a breakfast lover, a breakfast skipper, or a grab-and-go as you’re running out the door breakfast rusher? If you’re not a regular breakfast eater, you may want to give it a try. Numerous studies have shown the positive effects of regularly having a healthy breakfast.

1. You’ll lose excess weight.

According to the Mayo Clinic Website, research suggests that consistently eating healthy breakfast may help with losing weight and maintaining weight loss. One possible reason for this is when you eat breakfast, you feel less hungry later in the day, and are therefore less likely to grab a junky snack.

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2. You’ll be inspired to make healthy choices all day.

By eating a healthy breakfast, you’re setting yourself up to feel good choices throughout the day. I’ve found this to be true for me. When I start my days off with a healthy, nutrient-dense breakfast, I feel inspired to continue making good choices for the rest of the day. When I rush through my morning routine and skip breakfast or make unhealthy choices in the morning, I’m much more likely to let good habits slide later in the day.

If you’re crunched for time, here are some ideas for breakfasts during busy mornings. Another helpful article, found here, has recommendations for healthy breakfasts for busy families.

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3. You’ll get important vitamins and minerals.

Skipping breakfast means a missed opportunity to consume your daily requirement for important vitamins and minerals. Breakfast doesn’t need to be fancy or time-consuming. Often a simple, quick, healthy breakfast will provide you with the vitamins and minerals your body needs to function ideally.

4. You’ll have more energy.

Eating a nutritious breakfast fuels your body. The Harvard Health Publications describe that different foods are converted to energy at different rates by our bodies. While some foods cause a quick boost of energy, other foods provide longer lasting reserves you’ll need throughout your day. For helpful advice on choosing healthy foods that will help you feel your best, you can search for a Registered Dietician online at the website for the Academy of Nutrition and Dietetics.

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5. You’ll possibly decrease your risk of having a heart attack.

2013 Harvard study found that men who regularly skip breakfast had a 27% higher risk of heart attack or death from coronary heart disease than men who ate breakfast. Men who didn’t eat breakfast were typically hungrier later in the day and ate more food at night, which could be associated with several risk factors for these ailments.

6. You’ll have better problem-solving skills.

According to this article, the American Dietetic Association claims kids who are breakfast eaters have better concentration, problem-solving skills, and eye-hand coordination. These are good reasons to make healthy breakfasts a priority for the entire family.

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7. You’ll start your day with a better mindset.

Sitting down and savoring a healthy breakfast can help start your day with a refreshed, calm, collected mindset. Enjoying a healthy breakfast as part of your morning routine can set an excellent tone for the rest of your day. Starting your day with a healthy breakfast has the potential to improve your mood. If you’ve ever felt “hangry” – the hungry/angry combination, you know what I mean. Eating breakfast can decrease your “hangriness.” When you’re not focusing on feeling hungry, your mood is likely to improve.

As with any lifestyle change, developing the habit of consistently eating healthy breakfasts takes time. You will need to do some experimenting to figure out what works best for your family. Trying new recipes to increase your interest in breakfast, planning your breakfasts ahead of time, and stocking your kitchen with healthy choices can help make breakfast time a success.

What is your favorite healthy breakfast?

Featured photo credit: Oatmeal, Part 2/Rachel Hathaway via flickr.com

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Dr. Kerry Petsinger

Entrepreneur, Mindset & Performance Coach, & Doctor of Physical Therapy

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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