National Breakfast Week

National Breakfast Week is a campaign conducted by The Agricultural and Horticultural Development Board. The week takes place on the last week of January and is utilised to raise awareness of the health benefits of consuming breakfast. According to a poll two thirds of Britons do not consume breakfast in the morning.  Consumption of breakfast has been recorded as a positive correlation with academic performance. Some of the most recommended foods to consume during breakfast are eggs, Greek yoghurt and oats.

Eggs, Greek Yoghurt, Oats and Caffeine

Eggs increase the feelings of fullness of which leads to lower caloric intake at the next meal. Eggs help maintain steady blood sugar and insulin levels. Eggs also contain lutein and zeaxanthin of which are antioxidants of which prevent eye disorders such as cataracts and macular degeneration. Poached eggs are the most beneficial method of cooking eggs (in contrast to fried, scrambled and boiled). This is due to the fact that poaching eggs requires less additional ingredients such as butter, milk or oil. Also, poached eggs are cooked at a lower temperature. Cooking eggs at a higher temperature such as frying and scrambling elicits production of toxins of which cause inflammation of the body’s tissues such as muscles, joints and tendons.

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If you are looking to consume an ‘eggsellent’, filling and cooked breakfast, be sure to poach your eggs. Greek yoghurt is created by straining whey and other liquid from milk curds of which produces a creamier yoghurt with a higher concentration of protein. Studies have demonstrated that foods that consist of high proteins lower the feelings of hunger and increase the bodies metabolic rate post consumption. Oats contain a fibre known as oat beta-glucan. This fibre has been known to lower cholesterol. Oats are rich in antioxidants of which lower blood pressure and are easy to prepare and consume in the morning or even on the go.

Benefits of Caffeine and Coffee

Coffee is a very popular source of energy to consume in the morning due to the fact that it is easy to prepare (or buy) and its content is a high source of caffeine. Coffee improves mood, increases alertness and mental performance. Caffeine increases the metabolic rate and fatty oxidation (fat burning). It has been demonstrated that 100mg of caffeine per day helped people burn an extra 79-150 calories over a 24-hour period. Coffee is also rich in antioxidants of which reduces inflammation.

Those that suffer from cardiac or blood pressure issues should not consume high levels of caffeine. Therefore, an alternative would be to consume decaffeinate Coffee or a lower source of caffeine in the form of green tea. Green Tea has demonstrated positive health benefits to wide audiences of which consume green tea medicinally as well as recreationally. A wide range of studies have stated that Green tea can reduce inflammation of the body’s tissue. Green tea has previously been used in studies to treat a wide range of diseases ranging from cardiovascular to Parkinson’s.

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Breakfast and exercise

When relating to exercise, many choose to train in a fasted state if they are to train in the morning. This means that timing of breakfast is most likely going to be 30 minutes to an hour prior to exercising. Exercising in a fasted state has been claimed to be beneficial in relation to fatty oxidation (process of burning fat). This is due to the fact that the body releases glucagon in order to keep blood sugar at normal levels 6 hours prior to consumption of food (this is known as homeostasis). Your body begins to utilise the adipose tissue (fat) in order to produce energy of which leads to burning of the sugars of which your body previously ingested. Therefore, if you are exercising in order to lose weight, fasted training is a beneficial method of achieving your goals. 

Its all about timing

Meal timing is very important when relating to your body and workload each individual person puts theirs through. We are a habitual race, therefore in order to keep the digestive system ticking it is crucial that we as individuals follow a routine of which fits around our physical, mental and social activity. If you consume breakfast in the morning, it is crucial that you follow the same routine in order to fit around your work and recreational time. The Body works more efficiently when following a similar eating pattern from one day to another. It has been proven that eating in a routine with consistent breaks between each meal can improve sleeping pattern and regulate the body’s circadian rhythm (body clock metabolism). Breakfast remains an important meal during the day when relating to the bodily functions in relation to everyday life. However, it is not mandatory that you eat at specific times because certain studies recommend it. It is important to match your nutritional intake with your goals as well as recreational and working lifestyle. 

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Sources:
Dr Oetker Onkens’ Great British Survey
Telegraph, 2010
Adolphus, et al., 2013
Vander Wal, et al., 2005
Handleman, et al., 1999
Blesso, et al., 2013
Leidy, et al., 2010
Dulloo, et al., 1989
Correa, et al., 2012
V R & Mishra, 2008
Wehrens et al (2017)

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