20 January 2018
Are you big on breakfast?
If the answer is “No. Not really.”, it’s time to reprogram your metabolism. When we eat late at night, we are less likely to feel hungry in the morning, less likely to eat breakfast and then we don’t get a chance to “break the fast” - leaving our metabolism slow for the rest of the morning, often leading to us being hungry later in the day when we are less active. People often say to me, “If I eat breakfast, then I am hungry all day.” Yes! That means that your metabolism has been stoked!
Last week I reviewed the five habits of successful weight losers. Researchers at the National Weight Control Registry found that eating breakfast every day is key to maintaining a healthy weight. This week you can find some suggestions here for quick, easy and tasty breakfasts. If any of these foods sound foreign or gross to you (peanut butter anyone?) remember what we tell our children “You have to taste a new food 10-15 times before you like it.” The same rule applies to us grown-ups!
Each meal should be made up of three key components: a carbohydrate based food, a protein-containing food, and a fruit and/or vegetable. A traditional balanced breakfast is cereal with milk and a piece of fruit, or toast with eggs and tomatoes.
We all have culturally established views of what are acceptable breakfast foods. But consider the options! You could have rice, salmon and green beans for breakfast and that would be a balanced healthy meal, if maybe a little non-traditional. So when every minute matters in the morning, when you are oscillating between feeding and changing nappies, or trying to wrestle your little ones out the door to playgroups or school, why not reheat some of last night’s dinner, if you fancy it. Or make up your own combinations of carbohydrate, protein and fruit/vegetables. How about a Baby Bell, or a cheese cube, a couple of oat biscuits and some slices of pineapple?
Our family favourite for breakfast is porridge made with milk (or almond milk), mashed banana and a couple teaspoons of natural peanut butter. Porridge is a base you can make the night before, reheat in the morning and vary the toppings. Slivered almonds, walnut pieces, chia seeds, sunflower seeds and berries all make interesting toppings. When I am feeling generous I sometimes add a dusting of cocoa powder and a drizzle of honey* and my kids think they’ve had chocolate for breakfast!
When you have a little more time:
Low sugar French toast (eggy bread) with sliced fruit
Scrambled egg with smoked salmon on whole wheat toast and fruit salad
Chicken sandwich with cucumber sticks (why not?!)
Avocado on toast with a glass of milk
When it comes to planning your breakfasts, keep it fresh and mix it up, or find something that you really enjoy and look forward to eating in the morning.
* no honey for children under 12 months!
10 January 2018
It’s January, and that means it’s time for introspection and self-improvement. Much as I hate to admit it, a sad reality of having two children close together and a busy schedule, has meant there are still a few last pesky pounds to lose.
Begin with an end in mind
For some, losing weight is easy, for some it’s more difficult, but many people will identify with the concept of yo-yo dieting, or the repeated cycle of losing weight and then putting it back on again. This really should be avoided, and so beginning with an end in mind, I turned to The National Weight Control Registry (www.nwcr.ws), which is an American register of people who have successfully lost at least 30lbs (2 stone), and kept it off for at least a year. There are over 10,000 ‘big losers’ registered with the NWCR and researchers are studying how they keep the weight off.
Interestingly, people in the NWCR lost their weight in a variety of ways, about half of them did it on their own, without a formal programme. However, NWCR researchers found that the majority of the successful losers tend to do a few things in common:
1) They eat breakfast every day.
2) They weigh themselves every week.
3) They watch less than 10 hours of TV per week.
4) They eat a lower calorie and lower fat diet. There are plenty of fad diets that people use for quick weight loss, but if we want to keep the weight off, it’s back to what health professionals have been advising all along – reduce our energy and fat intake.
5) The vast majority of NWCR registrants, do plenty of exercise, an average of 60 minutes per day.
My goal with this blog is to inspire and inform both myself and Boom readers to achieve and maintain our healthy weight. Each week you can find tips and advice. Let’s start with exercise. First of all, check with your doctor or midwife before you start any exercise programme. Once you have the all clear, take a look at last month’s Boom Magazine, the Winter Exercise Edition LINK for a list of groups and classes where you can take your little ones whilst you burn off the Christmas pudding!
The kids and I will be trying out the Monday, Tuesday and Friday groups. Come join us! It will be nice to see some familiar faces and for the kids to have some playmates!
Next week we’ll explore ideas for quick and healthy breakfasts.
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REMEMBER TO USE YOUR BOOM COUPONS
SATURDAY 11 MARCH 2017
Boom are hosting a great event in March for local families and residents. It would be great to have you along to support local businesses and mummypreneurs. We have a prosecco van and refreshments for sale too. Make it into a night out and pick up your 2-4-1 Yardleys cocktail voucher for afterwards.
REMEMBER TO USE YOUR BOOM COUPONS
18 NOVEMBER 2016
Boom Belper! Pick up your copy at 45 Degrees Print & Design, Children’s Choice, Chucklebutties, Fresh Basil, M&M Nails, Mini Moos Toddler Time and Moobies Baby Time, Ritmo Studio and Yardley’s.
Don’t forget to use the coupons on the back pages for such delights as: a FREE tea or coffee with your cake at Fresh Basil, Bring a friend for free to Chucklebuttties, up to 15% off at Tom Yum Thai Kitchen, FREE taster session at Impact Dance and Fitness and dedá. You will also find coupons for 50% off Twistin Tots and Mini Moos and Moobies. Gemma at Beauticious has several great offers and so does Skyeland Soft Play and Bouncy Castles. Discounts for Little Red Keepsakes and Christina Michelle Photography are also found on the coupons on the back cover of Boom.
BOOM MAGAZINE ISSUE 1 IS NOW AVAILABLE!
17 OCTOBER 2016
Boom Magazine’s launch night at Splitz Dance Centre was a success. Over 100 local parents attended, enjoyed a glass of wine, snacks and music while they learned about our sponsors and picked up the first edition of Boom Magazine – hot off the press!