When most people think about getting in better physical shape, they think about exercise. They become a member at a gym, hire a personal trainer, or grab a book or a magazine to find a workout plan. But while exercise is a crucial part of losing weight and getting healthy, I’d argue that it’s not the most important piece. Research shows that with exercise alone you can expect to lose only about half a pound to one pound per month (.23 to .45 kilograms). That’s less than inspiring. To be honest, it’s pretty sad. So if exercise alone gets dismal results, what does work? Simple: Focusing on nutrition and eating habits. With a program that combines both nutrition coaching and an exercise program, you can expect to lose five times more fat in the same one-month period.
When it comes to better nutrition and eating habits, there is no better place to start than breakfast. Interestingly, some people intentionally skip breakfast to drop body fat. However, it doesn’t seem to work in the long run, as those who skip are up to 5 times more likely to be obese than those who make it a daily habit. Over one-third of adults (35.7%) and 17% of children and adolescents in the United States are obese. You may ask what those statistics have to do with you if you live in Cahir or Ireland for that matter. Unfortunately, they have everything to do with you – and your children. According to the Irish Department of Health obesity rates are increasing rapidly and it is now a real issue that Ireland is wrestling with.
The United States has “achieved” such high obesity rates due in part to the popularity of the following breakfast foods:
- Coffee
- Donuts/pastries
- Bagels
- Juices
- Sausage
- Bacon
- Cold cereal
- Cow’s milk
Obesity and being overweight brings with it a whole host of potential health problems such as cardiovascular disease, type-2 diabetes, cancer, and stroke, to name a few. When we take a look at the countries that have the lowest death rates resulting from the aforementioned diseases we find that they consume the following foods for breakfast:
- Steamed rice, rice porridge, rice cakes
- Seaweed & sea vegetables
- Green tea
- Miso & noodle soup
- Veggie stir-fry
- Tofu
- Broiled/grilled fish
- Whole grains (focusing on rye and oatmeal)
- Bilberries and other fruits
- Meats
- Cheese
- Fish
- Jam
- Yogurt with honey
- Greek coffee
- Eggs
- Olives/olive oil
- Feta cheese
- Beans
- Squash
- Chiles
- Herbs/spices
Consider how the breakfast selections of these countries differ from the United States. And consider the differing health outcomes.
Some ideas to consider when putting together breakfast:
- Take your time and pace yourself when eating, if you don’t want to allow time in the morning, prepare food ahead of time
- Include some protein dense food
- Eat enough food
- Eat real, unprocessed food
- Don’t be afraid of vegetables, or eating “dinner food” (like chicken and salad, or turkey/vegetarian chili) for breakfast
- Try whole grains (real whole grains like oats, millet, quinoa, amaranth, sprouted grains, etc.)
- Establish a routine that you can stick with
To conclude, remember exercise is only one piece of the puzzle – and a relatively small one at that. Nutrition and eating habits are crucial components to achieving your health and fitness goals.
Chris Kendrick's Blog 