People who skip breakfast are at risk of dying from heart attack

Skipping breakfast and eating a late dinner could wreak havoc on your health, research suggests.

Scientists found people who frequently missed their morning meal and regularly ate dinner less than two hours before going to bed were far less likely to survive if they suffered a heart attack.

Experts believe shifting the bulk of food consumption to earlier in the day gives the body a better chance to burn off calories and results in a healthier hormone balance.

The theory – which backs up the old adage, ‘breakfast like a king, lunch like a prince and dine like a pauper’ – also holds that people who eat well in the morning are less likely to snack during the day.

Researchers from São Paolo State University in Brazil tracked 113 people who suffered heart attacks.

The team found 57 per cent of the participants skipped breakfast at least three times a week, 51 per cent had late dinners three times a week, and 41 per cent both missed breakfast and ate their evening meal late.

The researchers also discovered that those who regularly missed their morning meal and ate within two hours of going to bed were four to five times more likely to die within a month of their heart attack, or suffered a repeat attack.

The academics, who published their findings in the European Journal of Preventive Cardiology, said changing the way people ate would be an easy way to improve their health.

Study leader Dr Marcos Minicucci said: ‘Nutrition is a relatively inexpensive and easy way to improve prognosis.’

He recommended a minimum two-hour interval between dinner and bedtime.

‘It is said that the best way to live is to breakfast like a king,’ he added.

‘A good breakfast is usually composed of dairy products [such as] fat-free or low fat milk, yogurt and cheese, a carbohydrate – whole wheat bread, bagels, cereals – and whole fruits. It should have 15 to 35 per cent of our total daily calorie intake.’

The researchers said people who miss breakfast and have a late dinner are also more likely to have other unhealthy habits – such as smoking and low levels of physical activity.

Dr Minicucci said: ‘Our research shows that the two eating behaviours are independently linked with poorer outcomes after a heart attack, but having a cluster of bad habits will only make things worse.

‘People who work late may be particularly susceptible to having a late supper and then not being hungry in the morning.

‘We also think that the inflammatory response, oxidative stress, and endothelial function could be involved in the association between unhealthy eating behaviours and cardiovascular outcomes.’

-Daily Mail

5 Brunch Options For You

The weekend or holiday season always presents the perfect opportunity to throw a perfect brunch for your family without throwing the healthy caution out the window.

If you are planning to make a good brunch meal and the creativity department has failed you, we have a few recipe ideas for that perfect meal. Whether it is a carbohydrates, proteins or fruit options. Check out these 5 suggestions below;

1. Pancakes
Pancakes are prepared from a starch based batter and contain eggs while some butter. The preparation may vary depending on the cook but they make for a good brunch meal because they can be served with a variety of toppings. Whether jam, strawberries, syrup

american.pancakes

 

2. French toast
This is the easiest breakfast option to prepare with very few ingredients required. All you need is bread, eggs and milk and you are on your way to making the perfect french toast. Also known as eggy bread, french toast is made of bread soaked in beaten eggs and fried on a pan on both sides. It is also a healthy option as it can be served with different toppings such as maple syrup, fresh berries and butter.

french toast

 

 

3. Eggs
Eggs are a brunch staple to very many foodies. And there are very many options to choose from when prepping the eggs. You may choose to have them boiled, omelette, frittata, sunny side up, scrambled, poached, baked and the options are endless.

egggs

4. Cereal
Your supermarket aisle has over 10 varieties of cereal to choose from. Whole grains and cereal fibres are the most recommended mostly due to illnesses such as cancer and diabetes. However it being a healthy option doesn’t equal you overeating more calories than is required. They are a good breakfast option and are very fast to prepare.

The trick to eating cereal cutting down on the sugar, reading the ingredients to check whether it is processed, look for alternatives with higher proteins and keeping portions in mind.

cereal

 

5. Fruits
Going the healthy way is also a good sign on your dining table because this brunch alternative is very flexible as one can substitute all the different fruits they like to make a perfect fruit salad. If you love presentation on the dining table, fruits with complementary flavors and colours are an option. Choose mangos, strawberries, kiwi, apples for a pretty and yummy salad bowl

fruits

 

 

The Biggest Breakfast Mistake You’re Probably Making

You know by now that breakfast is the most important meal of the day and that if you don’t put something in your stomach, it will be moaning at you by noon. But not all breakfasts were created equal. Even if you’re eating something seemingly healthy in the a.m.—avocado toast, a granola bar, a piece of fruit—it’s probably not giving you the boost you’ll need to face the day.

“No matter what meal it is, your plate should be half fruits and vegetables, a quarter whole grain, and a quarter protein,” says Krista Yoder Latortue, M.P.H., R.D. It’s the protein portion you’ve really got to pay attention to, though—and the one you’re likely forgetting.

The protein doesn’t just provide the fuel to help you leave the house. “If you just have carbs at breakfast, your metabolism is off for the whole day,” says Yoder Latortu. “How hungry you feel is based off two factors: how much you eat and what you eat. If you don’t eat protein at breakfast, you’re going into lunch feeling ravenous. When you’re ravenous, you make poorer choices.”

There’s another reason skimping on protein at breakfast hurts you, too: Since your system can only utilize 30 grams at a time, if you don’t have enough of this nutrient in the a.m., it can hard to be take in enough throughout the rest of the day. Most women need about 80 to 100 grams of protein a day, although the exact amount you should be getting depends on your weight and activity level, says Yoder Latortue.

You don’t have to eat a hearty breakfast of steak and eggs to take in enough protein. “It could be eggs and cheese with fruit on the side,” says Yoder Latortue.

Keep in mind that your best bet is aiming to get all your protein needs from your food, not a powder. “The obvious sources are from animals, so chicken, beef, turkey, eggs, milk, cheese, yogurt,” says Yoder Latortue. But consider plant-based sources, too, like beans, nuts, and seeds. “Hummus is a great source, or tofu, or edamame,” says Yoder Latortue.

-womenshealthmag.com

7 Things Maina Kageni Promised Mwalimu King’ang’i but never delivered

Mwalimu King’ang’i is a complaining man this morning, he says that his co-host Maina Kageni makes promises that he doesn’t keep. Mwalimu who comes to studio bearing gifts every morning including bananas and oranges for Maina is concerned that he may never receive any of the things he has been promised.

Here is a list of things which, according to Mwalimu,  Maina promised but never delivered.

1. He promised to pay gym membership for Mwalimu after noting his ever growing belly, he is yet to.

2. After Maina got his Manchester United branded Chevrolet, he promised to buy Mwalimu a car.

3. He also promised to gift Mwalimu Sh100,000 every Friday for business.

4. Maina also promised to buy Mwalimu the PRC land that he sells and advertises on air.

5. Mwalimu says that he hopes to spend some holiday in Miami like Maina once promised but he is still waiting.

6. He also promised to take Mwalimu to Zanzibar for a weekend.

7. Maina also promised to buy Mwalimu new shoes.

Will Maina ever fulfill any of the promises he has made to Mwalimu? Only time will tell