Eat Your Breakfast

Breakfast – the most important meal of the day. I know you’ve heard it before, from your mother and from me, but it seems that it is particularly true when weight loss is your goal.

Researchers at Virginia Commonwealth University assigned 94 women to one of two groups. Group one received 1100 calories a day with breakfast the smallest meal of the day. Group two received 1200 calories a day with breakfast the largest meal of the day. At the four month mark, the small breakfast group had lost an average of 28 pounds, while those on the big breakfast plan lost 23 pounds. However, at the eight month mark, the small breakfast group had regained an average of 18 pounds while the big breakfast eaters had continued to lose, dropping another 17 pounds on average. So for the entire eight month period, the small breakfast group had lost 10# and the large breakfast group had lost 40#. As a bonus, the big breakfast eaters reported less hunger and fewer cravings than the other group.

Here is a breakfast recipe to try (adapted from Quakeroats.com):

Maple Apple Oatmeal
1 c apple juice
¼ teaspoon ground cinnamon
Dash salt
½ c old fashioned oatmeal
2 T chopped apple – no need to peel and throw away vitamins and fiber
1 T sugar-free maple syrup
2 T chopped nuts (optional)

In medium saucepan, bring juice, cinnamon, and salt to a boil; stir in oats, apple and syrup. Return to a boil; reduce heat to medium. Cook 4-5 minutes or until most of juice is absorbed, stirring occasionally. Stir in nuts, if desired. Let stand until desired consistency. Serves 2, or serve 1 today with leftovers to reheat in the microwave for an easy breakfast tomorrow!

Happy breakfasting,

Sandi Birch, RD LD