Start Your Day Right!
 For a lot of working people, this presents a real challenge. We wake up to the blaring of our alarms only to scramble for the snooze button, a sequence repeated 2-3 times before we force ourselves to roll off our bed. Often, this leaves us with only, and only just, barely enough time to execute a strict routine of our individual morning patterns, things we have to do to get ready for work.
Often, we rush out without breakfast, only to indulge in local fares such nasty lemak, roti canai, mee goreng or any sandwiches or pastries we can grab along the way. Worst, sometimes we do without breakfast! When it comes to being healthy, none of these options is a great way to start your day!
Skipping breakfast is not a smart way for losing weight. The body needs to be refueled a few times each day, and this starts with breakfast. In fact, having the right breakfast is helpful for weight loss!
It’s a predicament that many of us face everyday i.e. either we don’t have time for breakfast, or we don’t have many healthy options. The first problem means you start the day with an empty stomach. By the time you’re getting into the swing of work, your blood-sugar levels are perilously low, resulting in a need for instant sugar fixes which explains that strange urge for donuts or some other unhealthy choice.
The second problem is also a real problem, because the usual run of the mill breakfasts in Malaysia as aforementioned are extremely unhealthy. They are either too sugary, fatty or carb-filled and low in fat and protein. Put it simply, these are often nothing but empty carb calories. This starts your day with blood-sugar levels that are too high which your body then constantly tries to adjust quickly, only for it to drop like a blood-sugar roller-coaster ride all day.
The key is finding the right balance, the right protein without too much saturated fat, whole-grain carbs and low-fat dairy or soy options, fiber and nutrients. You have to find the time to get it right, which either means waking up a bit earlier, or preparing breakfast the night before. The rewards are tremendous. A healthy breakfast kick starts your metabolism, and helps you stay slim, healthy and alert.
Fresh fruits, by itself or blended into juice, should be the first on the list. This sparks your brain into action, improving your powers of thought and concentration, and is rich with antioxidants. There are also some vegetables you should add to the blend such as celery, which is rich in Vitamin B1, B2, B6 and C and several other active compounds that not only promote health, but helps to lower cholesterol, and are useful in cancer prevention.
Then there are carrots, “the nutritional hero” which are not only fat free, low in sodium, cholesterol-free and a good source of fiber and Vitamin A, but are also the best supplier of Carotene, an invaluable antioxidant which improves the appearance of skin, hair and nails, lowers cholesterol and blood pressure and helps prevent cancer. It also helps in improving eye health, menstrual flow, regulating blood sugar, promoting colon health, preventing obesity, poisoning of the blood, gum disease, insomnia, inflamed kidney, liver, gallbladder, Alzheimer's disease, colitis, ulcer and painful urination.
The other core element of a healthy breakfast includes whole grains, which can be conveniently found in breads and cereals (sugar-free ones, of course). These provide much needed fiber. Interestingly, unlike fats, carbohydrates and proteins that have to be broken down and absorbed by the body, fiber isn't digested, passing relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fiber doesn't do much, but it in fact keeps you healthy by normalizing bowel movements by increasing the weight and size of your stool and softening it i.e. a bulky stool is easier to pass, decreasing your chances of constipation. It also lowers blood cholesterol levels, controls blood sugar levels by slowing the absorption of sugar, aids in weight loss by making a meal feel larger and linger longer, so you stay full for longer – fiber have fewer calories for the same volume of food.
Low-fat protein in peanut butter, hard-boiled eggs, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon aids in the constant repair, maintenance and growth of our muscles, skin and bones. This is essential when you combine healthy diets with a fitness regime. The low-fat proteins mentioned provide the necessary types of amino acids to renew your body and because these can’t be stored, they need to be replenished daily, starting with breakfast.
Together, these core groups provide complex carbohydrates, fiber, protein and minimal fat — a combination that packs huge health benefits while leaving you feeling full and contented for hours. The best way to ensure a great day is by starting the day right!
So start simple - Eat breakfast!
* Jane is looking to renew her life, leaving old habit behinds. She strives to lead a wholesome and healthy life and would like you to follow her on her journey.
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