MORNING FOODS

MORNING FOODS Midnight to Noon -- Best 7 am to 9 am
NUTS almonds apricot kernels brazil cashews, roasted carob coconut filbert hazel macadamia pecans pine nuts SWEETENERS maple syrup honey	FRUITS apples apricots avocado banana cherries dates guava mango nectarines olives papaya pears persimmons plantain plums tamarind	CITRUS FRUITS (Eat alone, best around 10:00 am) grapefruit kumquats lemons limes oranges tangerines OILS almond apricot avocado coconut cream olive walnut

At sunrise, the sun's rays first shine on the treetops. The fruits and nuts that grow on these trees are thus vitalized for nourishment as morning foods--they are energetically aligned with the body's morning nutritional needs. The nutrients available from the fruits and nuts that receive the sun's first rays are just the right nutrients for our bodies in the morning hours. Even the pH of our digestive system is correlated with these foods.

Breakfast is the most important meal of the day, and the almond is the most important morning food. Almonds contain protein and all essential minerals for the human body. Almond = "all world [al-mond], container of the 144 elements." When almonds are the first thing in your stomach after arising, they set the hydrochloric acid tolerance for the day, providing all-day protein digestion. When almonds are eaten first, they are efficiently digested since stomach acids are concentrated after the nightly fast. (If you leave hydrochloric acid alone in your stomach, the saliva and hydrochloric acid would become toxic.) Presoak organic raw almonds in distilled water overnight for quick germinal action. When soaked, almonds act as protein plus nitrogen.This protein helps your blood sugar stabilize throughout the rest of the day. Eat one almond per ten pounds of bodyweight, more if you want to gain weight and less if you want to lose weight.

Apples, peaches, plums, kiwi and bananas are among the morning fruits. Eating soaked prunes for breakfast provides iron, potassium, and dietary fiber. (Always soak dried fruits before eating.) In addition, kiwi fruit (or cherries, papaya, mango, peach) provides the necessary vitamin C to assimilate the iron from the prunes.

Citrus fruits do not combine well with other foods, with one exception: almonds can be eaten with oranges.

Another "fruit" choice is the avocado. If have avocado for breakfast, skip the other fruits--they don't combine well with the avocado.

"Fruits are not night foods. They should be eaten in the morning, because they are an eye-opener, a tonic, the eliminators of waste that has been produced in your body during sleep." Dr. John T. Richter

Remember that brown rice is a neutral food that can be eaten all day. One idea for breakfast is brown rice containing pine nuts and slices of avocado, olive, and umeboshi plum. Add a dash of cayenne to jazz it up and promote salivary flow.

 

The chemistry of your blood also affects how your body metabolizes foods. This is a simplified list of morning foods that are NOT beneficial for each blood type:
BLOOD TYPE:	A	AB	B	O
FOODS TO AVOID:	bananas brazil nuts cashews coconuts mangoes olives, all oranges papayas pistachios plantains tangerines tea, black	almond extract avocado bananas coconuts filberts guava mangoes olives, black oranges persimmons pomegranates prickly pear starfruit tea, black	almond extract avocado cashews cinnamon coconuts filberts olives, all persimmons pine nuts pisatchios pomegranates prickly pear starfruit	apple juice avocado brazil nuts cashews cinnamon coconuts coffee olives, all oranges pistachios plantains tangerines tea, black vanilla
"If you don't know your blood type, don't monkey around with nutrition." Adano Ley

---

 

__,_._,___

P ass The Butter ... please .

P ass The Butter ... please .  

           This is interesting . . .  .    

Margarine  was originally manufactured to fatten  turkeys.  When it killed the turkeys, the people who had put  all the money into the research wanted a payback so they put their  heads together to figure out what to do with this product to get  their money back.  It was a white substance with no food appeal  so they added the yellow coloring and sold it to people to use in place of butter.  How do you like it?   They have come out  with some clever new flavorings.  

   DO  YOU KNOW.. the   difference between margarine and butter? 

Read on to the end...gets very interesting!   

Both  have the same amount of calories. 

Butter  is slightly higher in saturated fats at 8  grams   compared   to 5 grams. 

Eating  margarine can increase   heart disease in women by 53%    over  eating the same amount of butter, according to a recent  Harvard  Medical Study. 

Eating   butter increases the absorption of many other nutrients in  other  foods. 

Butter  has many nutritional benefits where margarine has a few   
only  because  they are added! 

Butter  tastes much better than margarine and it can enhance the flavors of  other foods. 

Butter  has been around for centuries where margarine has been around  for less than 100 years . 

And  now, for Margarine... 

Very  high in trans fatty acids . 

Triple  risk of coronary heart disease . 
Increases  total cholesterol and LDL (this is the bad cholesterol) and  lowers HDL cholesterol, (the good cholesterol) 

Increases  the risk of cancers up to five fold.  

Lowers  quality of breast milk. 

Decreases  immune response. 

Decreases   insulin response. 

And  here's the most disturbing fact.... HERE IS THE PART THAT  IS  VERY INTERESTING! 

Margarine  is but ONE   MOLECULE away  from being PLASTIC..    

This  fact alone was enough to have me avoiding margarine for life  and anything else that is hydrogenated (this means hydrogen is  added,  changing the molecular structure of the  substance).   

You  can try this yourself: 

Purchase  a tub of margarine and leave it in your garage or shaded  area.  Within a couple of days you will note a couple of   things:

   *  no flies, not even those pesky fruit flies will go near it  (that  should tell you something)

   *  it does not rot or smell differently because it has no  nutritional  value ; nothing will grow on it. Even those teeny weeny  microorganisms  will not a find a home to grow.  Why?   Because it is nearly plastic .  Would you melt your Tupperware and  spread that  on your toast? 

Share  This With Your Friends.....(If you want to 'butter them   up')!

Chinese   Proverb:
'When  someone shares  something of value with you and you benefit from it,  you have a  moral obligation to share it with  others.

Vitamin C to the rescue

Get essential nutrients from fruits and veggies

 

Vitamin C is an essential water-soluble nutrient that must be regularly replenished. It's found in abundance in citrus fruits, rosehips, blackcurrants, cranberries, melons, mango, strawberries, kiwi fruits, peppers and more.

Hundreds of years ago, sailors suffered horribly from a disease called scurvy — until a British doctor discovered that a ration of lime juice prevented its onset (hence the nickname "Limey" for sailors of old).

Scurvy (now known to be a deficiency of vitamin C) is unlikely to occur in modern-day populations; however, possible signs of a deficiency include fatigue, easy bruising, bleeding gums, and poor wound healing. Those at greatest risk include diabetics, smokers, and athletes.

Vitamin C is an essential (meaning our body can't make it so we have to get it from our diet), water-soluble nutrient that must be regularly replenished. It's found in abundance in citrus fruits, rosehips, blackcurrants, cranberries, melons, mango, strawberries, kiwi fruit, tomatoes, asparagus, cruciferous vegetables, and peppers.

Vitamin C and the common cold

Vitamin C's ability to prevent the common cold, particularly in those individuals supplementing with a daily vitamin C tablet, is well-known. In clinical trials of people under acute physical stress, vitamin C supplementation has been shown to reduce common cold occurrence by 50 per cent.

C'ing more health benefits

Vitamin C is an antioxidant and may possess anticancer and detoxifying properties. It has also been associated with the following health benefits:

• Prevents asthma, cataracts, glaucoma, gingivitis, and the common cold
• Enhances iron absorption (important to prevent iron-deficiency anemia)
• Decreases blood levels of histamine (important for allergy and hay fever prevention and treatment)
• Reduces oxidation of LDL cholesterol (the bad type)
• Aids in the synthesis of collagen
• Heals wounds and burns

So, whether you're a Limey or a landlubber, get your vitamin C by eating a rainbow of fruits and vegetables daily.

Fitness level vs. body weight

In the quest for a longer life, a new study suggests fit is where it is at - even if you are fat. According to recent findings in the "Journal of the American Medical Association," it was noted that overweight and obese seniors who were physically fit outlived their contemporaries, even thin ones who were not physically fit.

Although I don't consider myself a senior as yet, I can easily relate to this phenomenon because, although small in stature, I do not participate in daily, weekly or even monthly scheduled exercise.

Except for my running around the office, I have long abandoned the three-mile beach walk and bicycle ride alongside my jogging spouse daily at 5:30 a.m. And, yes I was once very overweight.

I admit I need to be engaged in an exercise program doing something I like, regardless of my weight, because keeping active and remaining fit are known to prolong our lives and can even help prevent or delay illness or disabilities as we grow older.

I'm the only one who can make this happen; I need to stop making excuses.
Adequate fitness is achieved with only 30 minutes of moderate exercise each day, such as brisk walking, gardening, dancing etc., regardless of your weight.

I should be able to find 30 minutes in my day to do something good for my health and you should, too!

In a recent study researchers looked at the relationship between body fat, fitness and longevity and women aged 60 and older who took part in an Aerobics Longitudinal Study. Among overweight people in the study, 23 percent were classified as unfit as were 53 percent of people that were obese.

A professor at the University of South Carolina School of Public Health, Steven Blair, led the team for the study that looked at the relationship between body fat, fitness and longevity in more than 2,000 men and woman age 60 and older. It was noted that over 12 years of follow- up, 450 people died.

"You really can't tell if a person is fit by looking at them," he said. The individuals who died were older, tended to have lower fitness levels and greater risks for cardiovascular disease.

Numerous studies have provided evidence that physical fitness is associated with lower mortality risk, however if you have an increased body-mass index indicating obesity (associated with excess risk of mortality), this relationship is significantly diminished in individuals who demonstrate good physical fitness and exercise.

The benefits of being physically active extend throughout our lives and can improve many health conditions as well as lower risk for falls and developing heart disease and diabetes, helping you to live on your own longer.

Don't wait for the New Year to make your resolution. Join me now as I plan to make being fit a part of my everyday life.

It will be a slow start, but gradually I will reach the required 30 minutes of activity even if it is broken up throughout my busy day. You can too!

During December the Healthy Eastbourne Board, in partnership with the local NHS and Eastbourne Borough Council, is offering a series of free courses for local sports clubs and fitness instructors.

Heading for Fitness is aimed at improving awareness of the needs of people with mental health problems.

Barbara Hardcastle, health promotion specialist for mental wellbeing at East Sussex Downs and Weald Primary Care Trust (PCT) said, "One in four people will experience a mental health problem at some point in their lives.

"As well as promoting general health, taking part in exercise can help to alleviate some of the symptoms of mental illness.

"Unfortunately, many of the people who have these difficulties feel anxious about joining local clubs and groups because they are unsure of how supportive staff will be.

"In Heading for Fitness we are helping to incr

ease understanding of mental well-being, tackle the stigma attached to mental illness and give local fitness instructors and sports clubs the confidence to welcome everyone to their groups."

Some people with mental health problems will soon be eligible for direct payments which they could use to purchase the services of exercise providers.

It is important that Sports Clubs and Fitness Instructors have been trained to offer the appropriate support.

The training is funded by the Care Services Improvement Partnership and is free.

Delivered by mental health workers, the workshops will give practical advice and guidance on how to develop a supportive exercise environment.

 

 

Ways2trade: The 10 Golden Rules of Trading

 

Gearing Up
Is Yoga Just Posing as a Good Workout?

While practitioners say the ancient art is good cardiovascular exercise, most fitness experts say that's a stretch. How to find a balanced routine

By NANCY KEATES
November 17, 2007; Page W1

Ask Bikram Choudhury, founder of the Bikram style of yoga, if yoga alone is enough of a cardiovascular workout, and he will laugh in your face: "My classes are so hard you use your heart more than if you run a marathon."

Ask Kenneth H. Cooper, the physician credited with coining the term "aerobics" and founding the aerobics movement back in the 1960s, and he says that while some types of classes can provide good exercise, yoga should be supplemented with at least 30 minutes of sustained, rhythmic cardiovascular training three times a week. "Don't make the mistake of only doing yoga," he warns.

READ MORE

 

• Is "just" doing yoga enough? Join a discussion.

• Plus, finding the right routine.

So who is right? Almost every study on yoga and fitness agrees that the practice has a significant positive impact on muscular strength, endurance and flexibility. But most find doing only yoga -- without mixing in some traditional aerobic workouts -- doesn't exercise the heart enough. That's a growing concern, with more than 14 million Americans practicing yoga and Tai Chi now, up from six million in 2000, according to the Sporting Goods Manufacturers Association.

Cardiovascular exercise -- defined as a repetitive, rhythmical exercise involving large muscle groups -- is widely viewed as increasing longevity by increasing the body's demand for oxygen and making the heart and lungs work harder. According to the American College of Sports Medicine, it should involve pushing your heart rate to 60% to 90% of its maximum, and keeping it there for 20 to 60 minutes at a time.

Seeing a horror movie can elevate the heart rate -- so a faster rate isn't proof of cardio conditioning. To see how efficiently the muscles are using oxygen, it is necessary to use a test-tube-like mask over the mouth of the person exercising to find how much oxygen is consumed. The term used to measure cardio respiratory fitness is VO2 -- or the maximum oxygen used by the body.

There haven't been many published, peer-reviewed studies of the cardiovascular effects of yoga. A 1989 Duke University study in the Journal of Gerontology found that those who participated in four months of aerobic exercise training produced an overall 11.6% improvement in peak VO2; in contrast, those who did the same amount of yoga experienced no change in cardio respiratory fitness. Co-author and Duke psychologist James Blumenthal says the yoga consisted mostly of stretching and stationary positions.

This was backed up by a study in the Journal of Strength and Conditioning Research in 2005 that looked at "hatha" yoga, a term that includes a variety of yoga styles. In this study, it included "movements that are implemented in typical hatha yoga classes found in health clubs, fitness centers and studios," according to one of the authors. The results showed an expenditure of oxygen about twice as high as resting but almost half as high as walking.

"That's the same amount you'd expend scratching yourself," says Christopher Dunbar, director of the Laboratory of Applied Physiology at Brooklyn College of the City University of New York.

BEYOND DOWNWARD DOG

 

There are dozens of companies now selling yoga products, from apparel to equipment. Below, a sampling for the studio and at-home workouts.

Indian Rosewood Yoga Block, $23
Made from the Shisham tree, these blocks, which help improve alignment during difficult poses, weigh 1.7 pounds. (barefootyoga.com )

Salubrion Meditation Seat, $49.95
At 2 pounds, the seat travels fairly easily and can assist in proper back alignment, and increase blood flow to the legs. (santosha.com)

Prana Eco Sticky Mat, $44
Designed to decompose over time -- or be recycled when it wears out -- the mat's antislip surface is useful for people who sweat a lot. (vickerey.com)

Whale Therapeutic Back Bench, $419.95
Designed for stretching the spine before and after yoga to help open up the spaces between vertebrae. (fourgates.com)

"You can be sweating and your heart can be beating fast, but that still doesn't mean you are getting an effective cardiovascular workout," says Cedric Bryant, chief science officer for the American Council on Exercise, which funded a study that found no significant increase in cardiovascular health from yoga.

In contrast, a study published in Preventive Cardiology in 2001 and conducted by researchers at the University of California at Davis looked at 10 college students who attended four sessions a week: 10 minutes of pranayama (breathing exercises), 15 minutes of warm-ups, 50 minutes of asanas, or poses, and 10 minutes of meditation.

The students had an increase in "VO2max" (the amount of oxygen consumed at the person's highest level of activity) of 7% -- indicating a respectable level of aerobic activity. The yoga practiced in the study was a combination of different types of hatha and the warm-up exercises were mostly stretching, which wouldn't affect the VO2max, says UC Davis cardiovascular medicine professor Ezra A. Amsterdam.

It isn't hard to find anecdotal evidence that yoga helps people lose weight and feel fit. Honolulu attorney Jennifer Lyons, who typically does 90 minutes of Bikram yoga a day, says her practice has given her a sufficient foundation to swim a mile or to run or bike several miles with relative ease. Over the past few months in her studio, she's watched one woman go from more than 200 pounds and unable to do much more than to stay in the hot room, to moving down five dress sizes and being able to do about two-thirds of the postures.

Mr. Choudhury says modern medical science isn't developed enough to explain yoga's benefits, but he sees practical evidence every day.

Lewis G. Maharam, a sports-medicine doctor and medical director of the New York Road Runners, says measuring cardiovascular activity in yoga is tricky, as it varies depending on the instructor, the type of yoga and the individual's fitness level. But Dr. Maharam says no yoga provides the rhythmic aerobic exercise that is always beneficial: one that keeps the heart rate in the right range for at least a continuous 20 minutes.

There have long been funny yoga spinoffs like laughter yoga and sleep yoga. Now, to address the yoga-cardio dilemma, there's a bevy of so-called fusion yoga classes. Yoga Spinning combines indoor cycling with hatha stretches; Yoga Booty Ballet marries yoga with dance, and Ariel Yoga involves a trapeze.

Purists say these offshoots aren't really yoga -- they compromise the traditional, disciplined technique of the poses. Compromising poses -- and pushing participants to go for the burn and the intensity -- can also increase the risk of injury. Over the past three years, 13,000 Americans were treated in an emergency room or a doctor's office for yoga-related injuries, according to the Consumer Product Safety Commission.

Beth Shaw, founder of Yoga Fit in Torrance, Calif., teaches classes that combine aerobic exercises with yoga poses such as squats, rowing-chair pose and jumping forward with a ball between the legs. She believes the workouts provide at least 20 minutes of sustained cardiovascular activity. However, she still tells students to get an additional 30 minutes (running, brisk walking) at least three times a week. "Yoga should be a supplement," she says.

Dr. Cooper recommends people do all three exercises -- cardiovascular, musculoskeletal and relaxation/stress reduction. He suggests people in their 30s do 80% aerobic, 20% musculoskeletal; that moves to 70/30 for people in their 40s, 60/40 for those in their 50s, and 55/45 for those 60 and older (muscles start to atrophy when you age unless you exercise to keep muscle mass).

That means at least 30 minutes of continuous cardiovascular exercise three times a week and 20 to 30 minutes of musculoskeletal twice a week. Yoga, he says, falls into the musculoskeletal and relaxation categories.

Write to Nancy Keates at nancy.keates@wsj.com

Finding the Right Routine

We asked Kenneth Cooper, who designs fitness programs at his Dallas- and McKinney, Texas-based Cooper Wellness Clinic, to prescribe three sample weekly aerobic and yoga workout routines.

An out-of-shape, 50-year-old, busy male executive: To ease back into exercising, start with 15 minutes of brisk walking three times a week and two 15-minute sessions of yoga. To save time, do the yoga on the same days as the walking. Over six weeks, up the walking time to 30 minutes and the yoga to 20. Substitute light weightlifting for the yoga every other week.

A moderately fit 35-year-old: People who are in pretty good shape should push themselves to run two miles in less than 20 minutes, four times a week. Yoga is less important but still a great way to stretch and reduce stress, so Dr. Cooper recommends yoga at least twice a week.

A fit 75-year-old male or female: Building up muscle and stretching is important as you age, so Dr. Cooper recommends yoga and weightlifting three times as week to supplement 30 minutes of walking three times a week.

Informed Reader
November 16, 2007; Page B7

Wall Street Journal

MEDICINE

Rise of Homeopathy in India Adds to Health-Care Tensions

• THE LANCET -- NOV. 17
 

Homeopathic medicine's rising popularity in India has recently strained some of the tensions in that country's complex health-care system, says Raekha Prasad in the British medical journal the Lancet.

 

Homeopathic medicine, which claims to treat diseases with highly diluted doses of supposed remedies that cause the same symptoms as the disease, arrived with German missionaries nearly 200 years ago and caught on quickly. About 10% of the country relies solely on homeopathic medicine to treat illnesses. Homeopathic medicine has the third-largest of the Indian government's seven medical departments, of which only one is devoted to what Ms. Prasad calls modern medicine. Three quarters of India's homeopathic practitioners are trained by the state.

 

For the poor, homeopathic medicine is seen as a cheap, convenient and side-effect-free alternative to modern medicine, especially in rural areas where physicians are scarce. For the wealthy, it has become a fashionable treatment, giving rise to a private homeopathic industry in urban areas that is valued at about $165 million, but is rapidly increasing.

Despite such wide acceptance, homeopathy has caused some recent controversies. Many doctors trained solely in homeopathy have been giving their patients conventional drugs such as antibiotics, often in unconventional cocktails, which the Indian Supreme court considers quackery. Despite efforts to stop homeopaths practicing in areas they aren't qualified, about 90% of them are administering pharmaceutical drugs. Last month, a homeopathic doctor made national headlines for selling a homeopathic HIV cure for about $3,800 to hundreds of patients. He was prohibited from advertising the claim that he had cured 2,000 people of AIDS and is under investigation from medical authorities.

drinking water on empty stomach

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DRINK WATER ON
EMPTY STOMACH
KEEP THE WATER IN A COPPER VESSEL OVERNIGHT

 

It is popular in Japan today to
drink water immediately after waking up every morning. Furthermore,
scientific tests have proven a its value. We publish below a description
of use of water for our readers. For old and serious diseases as well as
modern illnesses the water treatment had been found successful by a
Japanese medical society as a 100% cure for the following diseases:

 

Headache, body ache, heart system,
arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma,
TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea,
piles, diabetes, constipation, all eye diseases, womb, cancer and
menstrual disorders, ear nose and throat diseases.

 

METHOD OF TREATMENT

 

1. As you wake up in the morning
before brushing teeth, drink 4 x 160ml glasses of water

 

2. Brush and clean the mouth but do
not eat or drink anything for 45 minute

 

3. After 45 minutes you may eat and
drink as normal.

 

4. After 15 minutes of breakfast,
lunch and dinner do not eat or drink anything for 2 hours

 

5. Those who are old or sick and
are unable to drink 4 glasses of water at the beginning may commence by
taking little water and gradually increase it to 4 glasses per day.

 

6. The above method of treatment
will cure diseases of the sick and others can enjoy a healthy
life.

 

The following list gives the number
of days of treatment required to cure/control/reduce main diseases:

 

1. High Blood Pressure - 30 
days

 

2. Gastric - 10  days

 

3. Diabetes - 30  days

 

4. Constipation - 10  days

 

5. Cancer - 180 days

 

6. TB - 90  days

 

7. Arthritis patients should follow
the above treatment only for 3 days in the 1st week, and from 2nd week
onwards - daily.

 

This treatment method has no side
effects, however at the commencement of treatment you may have to urinate
a few times.

 

It is better if we continue this
and make this procedure as a routine work in our life.

 

Drink Water and Stay healthy and
Active.

 

This makes sense .. The Chinese and
Japanese drink hot tea with their meals ..not cold water. Maybe it is time
we adopt their drinking habit while eating!!! Nothing to lose, everything
to gain...

 

For more info and comments blog on   Ways2fitness

To avoid back pain.

Dear  All, We all sit in single position for the whole day in the office, and ride the bike all the way to our places.   As a result at night, while going to bed, many of us experience a slight pain in the back. DON'T IGNORE IT AT ALL.....this may lead to many further deceases and disabilities as well.... Don't be panic, just do the following exercise for 10 mins every morning and shoot off the back pain. Enjoy a healthy living.... Simple Exercises... to keep you fit and avoid back pain. Need not visit a gym, your home may be the ideal place.                     For more info Log on to    Ways2fitness

 

The Many Benefits of Breakfast

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---

The Many Benefits of Breakfast

 

The right breakfast foods can help you concentrate, give you strength - even help you maintain a healthy weight.

 

Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.

Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:

•  A more nutritionally complete diet, higher in nutrients, vitamins and mineral
• Improved concentration and performance in the classroom or the boardroom
• More strength and endurance to engage in physical activity
• Lower cholesterol levels

Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.

Breakfast Benefit: Weight Control

Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.

Another theory behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).

It's worth noting that most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains -- not meals loaded with fat and calories.

Make Lean Protein Part of Your Breakfast

Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime.

"Protein blunts your hunger the most, and is the most satiating," Purdue University researcher Wayne Campbell, PhD, tells WebMD.

And a traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein.

In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume.

"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their ... blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD.

Another study, reported in the Journal of the American College of Nutrition, also substantiates eggs' ability to satisfy hunger.

"Both these studies show that when people eat eggs at breakfast, they felt more satisfied and consumed fewer calories throughout the day, compared to those who ate a primarily carbohydrate meal like a bagel," explains Dhurandhar.

But what about the cholesterol in eggs? A large egg contains 75 calories, 6 grams of protein, and 212 mg cholesterol. According to the American Heart Association (AHA), healthy people can eat an egg a day.

"It should be noted in our study that none of the women had increases in blood lipids, confirming that healthy adults on a low-fat diet can enjoy eggs without significantly impacting their risk of heart disease," says Dhundar.

Another study, reported in Obesity Research, found that women who added a little lean protein to their breakfast (in the form of a slice of Canadian bacon added to an egg sandwich made with an English muffin) felt less hunger during the next four hours than those who ate a breakfast without protein.

All the participants lost about 18 pounds over the course of the study, but the group eating more protein - about 30% of total calories - kept more lean muscle than the group who ate the same number of calories but less protein.

Experts note that lean muscle mass is more metabolically active, and thus helps with weight management.

Breakfast Cereal and Weight Control

Many studies have also shown that when breakfast cereal is consumed as part of an overall healthful lifestyle, it can play a role in maintaining a healthy body weight.

A Harvard study of more than 17,000 men found that those who frequently ate breakfast cereal -- both refined grain and whole-grain types -- consistently weighed less than those who rarely or never ate breakfast cereal.

Another study, published in the Journal of the American Dietetic Association, evaluated the diets of adults and found that breakfasts of ready-to-eat cereal were associated with lower BMIs in women than other, higher-fat breakfast meals.

Choosing the Right Breakfast Foods

This just goes to show how important it is to choose the right foods for breakfast. A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, low- or non-fat dairy, and lean protein.

Even if you think you don't have time to eat breakfast, there are grab-and-go options that fill the bill. Some quick and healthy choices include:

• A veggie omelet and a piece of whole-wheat toast
• A whole-wheat English muffin with low-fat cheese, a scrambled egg, and slice of tomato or lean ham
• Smoothie made with fruit and low-fat yogurt
• Salmon on 1/2 whole-grain bagel with light cream cheese
• Whole-grain cereal with fresh fruit and low-fat milk
• Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice
• Low-fat yogurt and a piece of fresh fruit
• Yogurt smoothie and breakfast bar
• Hard-boiled egg and a banana