Vol. 2, No. 8
Aug 9, 2005

Skip Breakfast for that Sumo Wrestler Physique

Japanese sumo wrestlers have a trick for gaining weight: they skip breakfast so they'll be hungry enough at lunchtime to finish three to four huge servings. If you've ever seen a sumo wrestling match, you'd agree that this method seems highly effective. There are no skinny competitors.

Joking aside, research shows that breakfast eaters are less likely to be overweight than non-breakfast eaters. Eating breakfast makes it less likely that you'll overeat later in the day -- and more than make up for the calories you "saved" by skipping the meal.

Here are a few suggestions for healthy, quick and flavorful breakfasts (From Muscle& Fitness Hers, Summer 2005):

• High-fiber cereal with a cup of fat-free milk

• Whole-grain English muffin with tomato slices and two pieces of melted low-fat cheese

• Five egg-white and vegetable omelet (onion, tomato and bell pepper) plus a whole-wheat English muffin

• One cup of low-fat cottage cheese with two tablespoons of crunchy cereal or ground flaxseeds

• Unsweetened oatmeal with 1/2 cup of low-fat milk plus two tablespoons of raisins or a cup of berries

To create your own healthy breakfasts, include a low-fat protein plus a healthy carbohydrate for a winning start to your day -- and your weight loss.  

Free Radicals: Friend or Foe?

Every day, your body is under an environmental assault. Ultraviolet rays, electro-magnetic radiation from computers and cordless phones, burnt food, polluted air and cigarette smoke all add to the production of free radicals.

Formed when our bodies convert oxygen into energy, these highly reactive and unstable compounds contribute to diseases, certain physical conditions and even premature ageing. That's the bad news. Normally, the body takes care of business itself by breaking down the free radicals into harmless water and oxygen and even repairs damaged cells. As the body ages, however, it becomes less efficient at doing so. Here's the good news: you can do something about it...

Although you can't avoid them completely (nor would you want to since they perform necessary functions like fending off infection), you can keep them under control. Stock your pantry with leafy green vegetables, carrots, citrus fruits and melons. These foods have natural antioxidant properties and can help neutralize those nasty radicals. Supplements may also help, including vitamin C, E, beta- carotene, selenium and CoQ10.

Eat healthy and give your body the fighting chance it deserves.  

A Quick Lesson in Portion Control

A dietary plan without portion control is a plan doomed for failure over time. Learning portion sizes is essential for permanent weight loss and is a part of a healthy weight-loss plan.

It's easy to follow portions at home with a food scale and measuring cups, but what do you do when you're at a restaurant or a party?

The answer is simple: you need to know how to "eye" a portion of various types of foods.

Here are a few references to keep you on track:

• One serving of butter or mayo: thumb tip

• One serving of meat or fish: deck of cards

• One baked potato: computer mouse

• One serving of hard cheese: four dice

• One serving of rice or pasta: tight fist