Diet and Nutrition

Breakfast, that word says it all… you are breaking the fast.  You wake up and it’s been 7-9 hours (or longer) since you have eaten a meal.  Why is breakfast so important?  Well your brain runs on glucose for energy which allows you to function and do your normal daily routine.  If you skip breakfast and don’t eat until lunch, you are going way too long and putting unnecessary strain on your body.

Since there is no glucose for energy, your body is working extra hard using stored glucose or breaking down protein or fat into a useable form for energy.  Your body is doing all this hard work while you are trying to perform 100% at work or school.  That’s a lot to ask!  Eating breakfast has been proven to improve mood, memory, concentration, and mental performance.  You and your children are at a disadvantage if you skip out of breakfast.

Eating breakfast also helps with weight loss and weight maintenance.  By eating regularly you are providing brain fuel and energy, jump starting your metabolism, and you can sensibly and reasonably think about your meals because you aren’t starving and trying to devour the first thing you can get your hand on.

A common excuse for not eating breakfast is “not having enough time.”  There are ways to get around this excuse:

• Wake up 10 minutes earlier
• Have plenty of healthy breakfast options around the house
• Prep the night before.  Try to prepare as much as you can the night before (pre-cut fruit, pre-bag cereal, etc.)
• Have easy to grab and go options (yogurt, mini box cereals, fruit, granola, etc), but taking caution to avoid pastries, sweetened cereal bars, and toaster strudels.

Another excuse is “I’m not hungry.”  Ways to overcome this are:

• Take your grab and go options with you and eat them in the car or once you get to work/school
• Wake up earlier and get moving earlier
• Make it a habit… wake up and eat.  In doing so you’ll train yourself and get into a routine.  Soon you will be waking up and won’t want to wait to eat.

Be creative with your breakfast and include your entire family!  Incorporating the kids in making breakfast is another great opportunity to enjoy some time together and provide education on eating healthy.

The New York Times this week published an animal study examining foods eaten during a rats pregnancy and nursing and its possible affect on the age that their offspring starts puberty.  For girls, an early first menstrual period has been linked to complications later in life such as breast cancer, obesity, and insulin resistance and is associated with teenage depression.

Researcher from the University of Auckland conducted a study in which they fed pregnant rats two different diets and continued the feedings though lactation.  One group received a high-fat diet while the other group received a regular diet.  After the babies were weaned from their mothers, they also consumed a high-fat or regular diet.

The researchers noticed those rats whose mothers consumed a high-fat diet had a much earlier onset of puberty, despite the diet the babies ate.  Also, babies that ate a high-fat diet had an early puberty (even if their mothers ate a regular diet). Deborah Sloboda, lead author of the study, concluded with “This might suggest that the fetal environment in high-fat fed mothers plays a greater role in determining pubertal onset than childhood nutrition”.

Easily said, a high-fat diet may be linked to early puberty.  A diet high in fat is linked to numerous health complications, but knowing this information is very important for expecting mothers.  The truth is you are making decisions about yours and your baby’s health.  While pregnant and lactating, it is imperative to provide your child with the best and healthiest food choices.  For specifics, consult a Registered Dietitian (RD) in your area or ask your physician for a RD that specializes in pregnancy and lactation nutrition.

We are thrilled to have Monica Shaw join us again in our Friday Guest Blog Series. Monica Shaw is a freelance writer who specializes in science, health, fitness and food. She is the primary author of the website and blog, SmarterFitter.com.

Leave all preconceptions about scrambled eggs at the door; tofu’s in town and it’s ready for the skillet.

Previously, I discussed staples of the vegetarian diet and veggie breakfasts.  Today I move on to lunch.  “Tofu scramble” is one of my favorite quick lunches.  It’s perfect for when I’m craving a high-protein meal packed with loads of nutrient-rich green vegetables and yummy savory tofu.  Plus, It’s easy to prepare and incredibly versatile.  Sometimes I add cumin for tofu tacos, or use the leftovers in a sandwich or tortilla wrap.  That is, if I have any leftovers – I usually eat it all, fresh out of the pan, hot with toasted whole wheat bread.

This recipe requires no marinating or special tofu prep – literally crumble it into the pan. The onion and soy sauce are essential, but you can use whatever herbs and veggies you have on hand to spruce things up. Adjust the number of veggies you use to achieve the desired tofu-to-veggie ratio.  Use frozen veggies to save time, or leave the veggies out completely for a more egg-like dish. Also, make sure you use firm tofu, not the silken stuff.

Tofu Scramble

Serves 3

Ingredients

• 1 Tbsp olive oil
• 1 onion, diced
• 1 block (450g) firm tofu
• 1 Tbsp soy sauce
• 1/2 tsp turmeric
• 1 tomato, diced
• 3 Tbsp nutritional yeast flakes
• salt and pepper
• diced veggies (mushrooms, green pepper, kale, broccoli, peas, etc)
• herbs and spices (parsley, cilantro, basil, cumin, curry, etc)

Directions
1. Put a frying pan on medium heat and add the olive oil
2. When the oil is hot, add the onion and cook until onion is soft and translucent
3. Using your hands, crumble the tofu into the pan and sprinkle on the turmeric. (At this point the tofu might give up a lot of water. If so, turn up the heat and let the water boil off. This is key to not ending up with a soggy mess.)
4. Add the soy sauce and the remaining veggies and cook until veggies are tender
5. Sprinkle on the nutritional yeast. Mix well.
6. Salt and pepper to taste

Makes about 3 servings. Per serving: 103 Calories (kcal); 14g Total Fat; 22g Protein; 15g Carbohydrate

You can find more of Monica’s vegetarian recipes at SmarterFitter.com.