What to eat and drink for Breakfast?

Apparently the most important meal of the day.....Breakfast! So, I've put together a short post with a few breakfasts and their benefits, to help you make a simple choice when deciding what's best. They're all pretty popular choices, and you may well be eating them already, so let's take a look at them......



 Eggs 

Eggs do often get a bad reputation, but they contain lots of essential nutrients, 13 in fact, including protein. Research has shown that a high-protein morning meal wards off unhealthy snacking later in the day.

Coffee

I’ve done a short post about coffee and its benefits in the past, and here it is again. This essential morning ‘get-me-up’ is packed with antioxidants. In moderate amounts coffee has shown to have heart benefits and may slow cognitive decline. It may also ward off some cancers, including basal cell carcinoma, the most common cancer in the world, and protect you from type 2 diabetes. Coffee-Break anyone!?

 

Bananas

A medium banana is rich in fibre, vitamin C and potassium, which you don't often get in the typical American diet without a heavy dose of salt. A medium banana has 422 milligrams of potassium and no sodium. This combination can help control blood pressure.

Grapefruit

A great source of vitamin C and potassium. Also high in fibre to help you feel fuller longer. A 2006 study found that making half a grapefruit your "appetizer" of sorts can speed up weight loss.

Greek Yogurt

Greek yogurt is a great source of protein. It's also a great source of calcium. Just stay away from the flavoured varieties. It's diluted with added sugars. Instead, opt for low-fat plain and sweeten with fresh fruit.

Carbs - Energy, Muscle-Building and Brain Power......PLUS WIN £500 CASH!!!

A few top tips to help guide you on your carb intake....

Boost your brain power

Low blood sugar deprives your brain of glucose, leaving you fluffy-headed and weak. The good news? Mental stimulation is packaged in punnets: scientists have linked carb-rich berries to reduced oxidative damage in the brain, which follows earlier research that a blueberry smoothie maintains concentration for up to five hours.

Maintain healthy hair

All that extra energy gives your follicles a boost, too: of two groups who spent six months on either a low-carb or a low-fat diet, the latter were 24% less likely to report hair loss, say Philadelphia University researchers. It could be down to the nutrients in fortified cereals: just 50g of cornflakes gives you your full RDA of cell growth-promoter folic acid.

Increase your endurance

For intense exercise, forget the low GI rule – temporarily. “Sugary carbs deliver an instant hit of energy,” says ultra-running GP Dr Andrew Murray. “For any activity longer than 60 minutes, you need between 30-60g of carbs per hour.” A banana packs 36g.

Fight cancer

Your protein-rich diet may be getting you stacked but it could also be putting you at risk of lung and bowel cancer, according the Annals of International Medicine. Combat it with super-carb broccoli, and boost the green stuff’s cancer-fighting abilities with a probiotic yoghurt. A University of Illinois study found good gut bacteria up your intake of broccoli’s big ‘C’ fighting compound sulforaphane.

Get the balance right

Eat too many carbs, though, and you could find your waistline expanding. Sports nutritionist Becky Stevenson reveals how much is enough...

Light activity (less than one hour per day) 4-5 grams of carbs per kg of weight

Light to moderate (one hour per day) 5-6g

Moderate (1-2 hours per day) 6-7g

Moderate to heavy (2-4 hours per day) 7-8g

Heavy (more than four hours per day) 8-10g

And that's about it for the carb blog post and the benefits they include. But remember, too much can be bad, so make sure you follow the above advice.

One last thing before I go, I am doing a competition where you could win £500 cash (paid into your PayPal account). All you have to do is purchase a £1.00 ticket, before 10/08/2014. You can enter as many times as you like, and there are no restrictions on entrants, so please share around. Winner will be picked at random on Friday 15th August 2014 23:00PM BST.
If you want to be in with a chance of WINNING £500, get your ticket now by visiting the 'Buy Now' Link 

Nutrition for Babies

Adequate nutrition during infancy is essential for lifelong health and wellbeing. Infants should be exclusively breastfed for the first six months of life to achieve optimal growth, development and health. Thereafter, to meet their evolving nutritional requirements, infants should receive nutritionally adequate and safe complementary foods, while continuing to breastfeed for up to two years or more.

Key facts

• Every infant and child has the right to good nutrition according to the Convention on the Rights of the Child.
• Undernutrition is associated with 45% of child deaths.
• Globally in 2012, 162 million children under 5 were estimated to be stunted and 51 million have low weight-for-height, mostly as a consequence of poor feeding and repeated infections; 44 million were overweight or obese.
• About 38% of infants 0 to 6 months old are exclusively breastfed.
• Few children receive nutritionally adequate and safe complementary foods; in many countries only a third of breastfed infants 6–23 months of age meet the criteria of dietary diversity and feeding frequency that are appropriate for their age.
• About 800 000 children's lives could be saved every year among children under 5, if all children 0–23 months were optimally breastfed.

Undernutrition is associated with more than one third of the global disease burden for children under 5. Infant and young child feeding is a key area to improve child survival and promote healthy growth and development. The first 2 years of a child’s life are particularly important, as optimal nutrition during this period lowers morbidity and mortality, reduces the risk of chronic disease, and fosters better development overall.

Optimal breastfeeding is so critical that it could save about 800 000 under 5 child lives every year. In countries where stunting is highly prevalent, promotion of breastfeeding and appropriate complementary feeding could prevent about 220 000 deaths among children under 5 years of age.

WHO and UNICEF recommend:

• early initiation of breastfeeding with one hour of birth;
• exclusive breastfeeding for the first 6 months of life; and
• the introduction of nutritionally-adequate and safe complementary (solid) foods at 6 months together with continued breastfeeding up to two years of age or beyond.

Breast milk is also an important source of energy and nutrients in children aged 6 to 23 months. It can provide half or more of a child’s energy needs between the ages of 6 and 12 months, and one third of energy needs between 12 and 24 months. Breast milk is also a critical source of energy and nutrients during illness, and reduces mortality among children who are malnourished.

Adults who were breastfed as babies are less likely to be overweight/obese. Children and adolescents that have been breastfed perform better in intelligence tests. Breastfeeding also contributes to the health and well-being of mothers; it reduces the risk of ovarian and breast cancer and helps space pregnancies–exclusive breastfeeding of babies under 6 months has a hormonal effect which often induces a lack of menstruation. This is a natural (though not fail-safe) method of birth control known as the Lactation Amenorrhoea Method.

Information sourced from the World Health Organisation website. Please check back regularly for more posts and also check the offers posted around the site, loads to choose from. Thanks for reading. 

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