Eat Breakfast Like a King...

Adelle Davis courtesy of the Adelle Davis Foundation website.

Adelle Davis had it right when she said: "Eat Breakfast like a king, lunch like a prince, and dinner like a pauper" and researchers agree. According to Katherine Zeratsky, R.D., L.D eating a good breakfast can lead to weight loss. Here are a few of her reasons why you should never skip breakfast:

• Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
• Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.
• Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.

In addition, according to research done by University of Alabama, Birmingham (UAB) eating a higher protein/fat/carb combo for breakfast can actually help control your weight. Bacon and eggs are among the highest protein foods you can wrap your lips around. If you are concerned about the fat and cholesterol content, don't be. Once cooked bacon only accounts for 1 gram of saturated fat, of which only one-third effects cholesterol and research by Wake Forest University shows no connection between eggs and heart disease.

So, tomorrow morning when you're debating over a bacon, egg, and cheese sandwich or a cup of coffee with a rice cake for breakfast...go on, eat that big sandwich, you'll be healthier for it......

In proper proportions, of course.

Skinny Pig

Pork is a cheap, tasty, easy to fix, and...wait for it...this is exciting...here it comes...almost there......Good for you waistline! According to a Purdue University study lead by Dr. Wayne Campbell and funded by the Pork Checkoff, eating a reduced calorie, high-protein diet consisting of at least 6 ounces of pork daily will help you lose weight while maintaining your lean tissue (that means you keep your long lean muscles while getting rid of the blubbery fat) and dieters reported feeling satisfied while on this diet.




The Purdue study gathered 46 women and put them on two different diets for three months. One diet was a higher protein diet consisting of 30 percent calorie intake from protein and at least 6 ounces of pork. The other diet was a normal protein diet consisting of 18 percent calorie intake from protein. Both groups of dieters lowered their calorie intake by 750 daily calories. While both groups lost weight, the group which consumed the higher protein diet including pork also maintained their lean tissue and "experienced greater satiety or the feeling of fullness during dieting."


A similar study conducted by Australia's Pork Cooperative Research Center reported that, "Initial results showed subjects on pork-based diets actually lost weight, in the form of body fat, during the study, but subjects on control diets gained weight." Read my June post There's Something About Pork for more on Australia's study.

You can also read more about the Purdue study in my Suite101 article Studies Reveal Lean Pork can Improve Health and Benefit Dieters. Also check out Pork.org for more on this study and and many others, just click on the "Research" tab to find the latest pork research or do a search for specific research results.