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Is it Really Bad to Skip Breakfasts? Some Scientists Say No

Is it Really Bad to Skip Breakfasts? Some Scientists Say No

It is commonly known that eating breakfast is important because it helps boost your metabolism. This early meal also helps you lose or maintain your weight by preventing cravings. There are many other benefits to eating breakfast, including enhanced memory, improved cholesterol levels, improved mood throughout the day, improved cognitive ability, and increased attention span. New research challenges the idea of breakfast. Before we explore these theories, let us look at the facts.

One research experiment regarding breakfast intake and weight maintenance was conducted by Monash University Gastroenterologist, Alex Hodge. Dr. Hodge looked at a group of 32 participants who had fatty liver disease. He directed them to fast between 8pm and midday. The research concluded that skipping breakfast could actually help to shed weight. The participants lost weight over the experiment’s 12-week period, reducing their waist circumference. There was also not a significant change in food intake throughout the day despite skipping out on the early morning meal.

Another 16-week research published in the AMERICAN JOURNAL OF CLINICAL NUTRITION, examined the effect of skipping breakfast for weight-loss in 309 unhealthy overweight and obese people aged between 20-65 years old. This conflicting research study found that skipping breakfast did not affect the study participants’ weight loss.

However, some researchers say that the conclusions from research studies should be interpreted with caution. You can already notice the stark discrepancy between the two mentioned experiments.

There are limitations in the research studies looking at breakfast effect, including the size of participants. There are also other control factors not accounted for, such as frequency and quality of other meals throughout the day. Nutrition research studies are often very challenging because of the difficulty controlling the participants other lifestyle habits (such as smoking and level of physical activity). They are often not 100% controlled intake studies.

Even though research shows that skipping breakfast does not affect weight, it is advised to not skip long term. Nutrients provided by eating breakfast are important for tackling the day. The experts advise us that breakfast should not be about weight maintenance, it should be about encouraging people to eat healthy. The hope is to form a habit for kick-starting our day with essential nutrients.

A healthy breakfast should include the following:

Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, and Melba toast.

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Lean protein. Examples include peanut butter, lean meat, poultry, fish, and hard-boiled eggs.

Low-fat dairy. Examples include milk, plain or lower sugar yogurts, and low-fat cheeses – such as cottage and natural cheeses.

Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100% real fruit juice without added sugar, as well as fruit and vegetable blended Smoothies. Make sure you choose low-sodium versions of beverages, though.

By following these guidelines, no matter how busy you are, you will soon see the effects of a quick healthy breakfast. This value should not be underestimated.

Here are some tips for fitting in breakfast on a tight schedule:

Cook ahead. Make breakfast the day or night before.

Prepare. You can also prepare any dry ingredients and any bowls or pans for use in the morning.

To-go. Make an easy to transport breakfast the night before. In the morning, you can just grab it and go.

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Sometimes you have the drive to eat right, but you just need some inspiration for what to eat. An apple is an apple, but about something more exciting?

Here are some examples of quick and healthy breakfast recipes:

Berry-nana Soy Smoothie

Ingredients:

1 cup vanilla soymilk

1 cup frozen blueberries, or frozen berry mix

1 banana, sliced

1 tablespoon soy protein powder

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1/2 cup ice cubes

1 teaspoon honey (optional)

Prep time: 3 minutes

Directions:

Puree all the ingredients in a blender on high, until smooth. Serve immediately and enjoy.

Cereal Sundae

Ingredients:

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A bowl of fiber-rich bran flakes (about 1½ cups)

8 ounces of low-fat milk

¼ cup of nuts, or fresh/dried fruit , such as chopped pecans or blueberries.

Prep time: 5 minutes

Directions:

Mix all the ingredients. Serve immediately and enjoy.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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