Amal Al-Sibai Saudi Gazette The alarm clock buzzes in the morning and the entire family is catapulted into a wild race. Everyone has to wash, pray, get dressed, grab a sandwich to eat, or in some cases buy breakfast when they are on their way to work or school. Does this pattern sound familiar? Do you find yourself often skipping a good breakfast due to the morning rush? Research shows that breakfast is an essential meal and by consistently neglecting it, you are doing a disservice to your body.
In fact, a recent study conducted at the Imperial College in London revealed that avoiding breakfast may actually cause weight gain and lead to obesity. Those who repeatedly skipped breakfast in the morning routinely over ate during lunch and had stronger cravings for junk foods. The study showed that eating a healthy and filling breakfast positively changed the way subjects of the study ate for the rest of the day; and those who sat down for a breakfast meal made wiser food choices all day long. Those who ate breakfast experienced far less cravings for high calorie, high fat, sugary foods and desserts. One of the researchers said: “Omitting breakfast may lead to hunger, which automatically makes high calorie foods and unhealthy snacks more attractive to the brain; thus thwarting any weight loss efforts. On the contrary, eating a sound breakfast actually diminishes one's appetite for less healthy foods all day long.”
The reasons behind this phenomenon are related to the fluctuations in blood glucose and insulin levels. After a full night's sleep, the body's blood glucose levels are low and the body and brain need some food in the morning to fuel functions and activities. Depriving the body of food results in lower glucose levels and prompts powerful sugar cravings. Hours later when you are hungry and low on energy if you nibble on high sugar foods like biscuits or cake or a doughnut with your coffee in the office, sugar levels suddenly sky rocket and a tremendous amount of insulin is released to control blood sugar levels. This sugar and insulin roller coaster of sudden ups and downs over a period of time can have a detrimental effect on the body and can increase your risk of developing high blood cholesterol levels, heart disease, diabetes, and obesity. Moreover, many studies indicate that children who eat breakfast perform better in cognitive tests in school. It is a common practice among women in Saudi Arabia and in the Arab world in general to drink a cup of Turkish coffee with a friend, neighbor, or family member first thing in the morning, before eating anything else. Coffee has fairly high acid levels and the caffeine also stimulates gastric acid secretion. Drinking coffee on an empty stomach can cause discomfort and heartburn and irritate the mucosal stomach lining. You do not have to give up your coffee habit, but nutritionists recommend that you eat something in the morning before you start brewing your favorite coffee. Introducing breakfast in your daily routine is easier than you think and it may require that you get up simply 10 minutes earlier than you normally do. When you are really short on time, be sure to at least eat a piece of fruit. To make sure that your family will eat a healthy breakfast no matter how crazy the mornings are, you can make some preprations at night before you go to bed. To avoid boredom and monotony, we will share some great, tasty, and innovative sandwich fillings you can make in a matter of minutes with cream cheese. For added nutritional benefits, always use whole grain or brown breads and toast because they are higher in the B vitamins, iron, zinc, magnesium, folic acid, and fiber than white bread. n Spread cream cheese on toast or pita bread and top it up with fresh cucumber, tomato, lettuce, or parsley; to add flavor garnish with cilantro. n As a sandwich filling, mix cream cheese, chopped green peppers, and green onions for a more spicy and lively taste. n Hawaiian sandwich: Mix cream cheese with finely chopped fresh pineapple slices and spread over toasted whole grain toast slices; an interesting twist of sweet and sour. n Mix some cream cheese with a tablespoon of milk to make softer and add raisins to the mixture before using as a sandwich filling- this one is for those of you who have a sweet tooth. n Italian cream cheese sandwich: Cream cheese, topped with olive oil, pitted green olives, and fresh thyme sprigs. n Sandwiches filled with cream cheese and tangy strawberry slices could be an interesting meal to munch during breakfast.
