Get Back Into Your Routine With Breakfast
Transitioning from summer to fall can be tough. Whether you spent the summer traveling and enjoying the outdoors and are returning to a regular work schedule, or you’re a parent trying to get your kids adjusted to a school schedule, it’s not fun or easy. Making eating breakfast a staple in your morning routine can offer structure in addition to setting you up for a focused, productive day.
Eating breakfast helps to control snacking and binge eating throughout the day. Typically, when one skips breakfast, hunger takes control, leading to unwise food choices later in the day—including excessive calorie intake. In addition, studies have shown kids who skip breakfast are twice as likely to be overweight.
A “balanced” breakfast should include a substantial amount of fiber (which can include fruit or vegetables), low- or nonfat dairy, whole grains and some lean protein. A good breakfast might be a high-fiber fortified cereal with milk, eggs, and an apple or orange. This breakfast alone provides the essential vitamins B, C and D, calcium, folic acid, protein and iron.
Curb Your Caffeine Consumption
Did you know that 90% of Americans consume some form of caffeine regularly? Caffeine has many effects on the body’s metabolism, including stimulation of the central nervous system. It can make one feel more alert and provide a boost of energy.
For most people, the amount of caffeine in two to four cups of coffee a day (200 to 400 mg) is not harmful. However, too much of it can make one feel restless, anxious and irritable. It may also prevent a good night’s sleep, and cause headaches and abnormal heart rhythms. Furthermore, if heavy caffeine use stops, it can cause withdrawal symptoms. Certain circumstances call for reducing the amount of caffeine you consume. If any of these situations apply, you should cut back:
- You consume unhealthy amounts, more than 500 to 600 mg a day.
- You have caffeine sensitivity. People with smaller body masses, those who do not usually consume caffeine and those who are overly stressed will feel the effects of caffeine consumption sooner.
- You are not sleeping well. Caffeine interferes with the ability to get a good night’s sleep.
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