You may or may not have heard of fasted workouts, or probably more likely, fasted cardio. Fasted workouts are just that: workouts that are done in the morning on an empty stomach.
The idea is, if you get your sweat on before you break the overnight fast with breakfast (yes, indeed, that’s where the name comes from) your body will go immediately to burning its fat stores instead of wasting time burning through the calories you ate for breakfast.
It sounds good in theory, but doesn’t this go against everything we know about the “most important meal of the day”?
Let us first look at how breakfast affects your morning workouts in general:
FOOD IS YOUR BODY’S FUEL.
Your body uses the food you eat to power it to do the things you love, and all nutrients in your food are used for different purposes. This food, however, must be digested and broken down for those nutrients to do their jobs, which can take hours. Leaving time for this can be nearly impossible if you prefer to workout first thing in the morning, but it’s always been encouraged to consume at least a little something, preferably quick burning carbohydrates which break down quickly for fast energy. (more…)
While most people like to take advantage of sleeping in on a weekend morning, I roll out of bed and start cooking. Similar to most other families, mine is a crazy kind of busy all week. But on Saturdays we get one another’s undivided attention over a hearty breakfast that fuels our equally busy weekends. Since I have a preschooler who rises at dawn, sometimes my version of sleeping in is letting someone else cook, and that’s where I found this sandwich.
One morning at a favorite local breakfast dive, I poured over the menu and couldn’t find anything I wanted. However, the BLT on the lunch menu called to me, especially with the mention of avocado and tomato slices. I asked them to breakfast-ize it with an over-medium egg. They did, and it was glorious. It seemed so obvious, yet, I’d never thought about it before!
Any guilt you’ve harbored for the last few decades over eating a fried egg, well go ahead and shake it loose. Cholesterol is no longer the nutritional enemy we’ve been told to avoid. Our Mary Hartley, RD explains why we are no longer relegated to egg white omelets. That’s why we’re celebrating over runny egg yolk sandwiches! (more…)
The Dietary Guidelines Advisory Committee, the panel of experts who review the Dietary Guidelines for revision every five years (published most recently in 2010), will change their recommendation about dietary cholesterol in the report they will send to the federal government in the next few weeks.
The current guidelines, and those of the past 40 years, restricted dietary cholesterol to 300 milligrams a day. For reference, an egg yolk has around 200 milligrams and a 6-ounce T-bone steak has 90 milligrams. In 2013, the American Heart Association and the American College of Cardiology dropped their advice about cholesterol as well.
True, cholesterol is a major part of the plaque that narrows the arteries in atherosclerosis, the underlying cause of heart disease and strokes, but only 20 percent of our blood cholesterol comes from diet. Our liver makes the rest. The issue is confounded because many high cholesterol foods are high in saturated fat and saturated fat and trans fat do add to blood lipid levels. Dietary cholesterol, which is found in animal-derived foods, is usually accompanied by saturated fats as in full-fat dairy products and the meat of domesticated animals. Egg yolks and crustaceans (crabs, lobsters, shrimp, and crayfish) are high in dietary cholesterol but low in saturated fat. (more…)
By Frances Largeman-Roth, RDN, author of Eating in Color
I’m on a mission to get people to eat more colorfully. Why? Brightly hued fruits and vegetables are loaded with compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes, and obesity. You’d think that should be enough to convince anyone to throw some color on their plate! Unfortunately, the reality is that most of us are falling seriously short of getting enough fruits and vegetables.
That’s why I create fun and delicious ways for people to eat their colors, like the recipes in my cookbook Eating in Color. In my newest cookbook, I showcase just how vibrant and delicious real food can be. The book includes 90 family-friendly recipes that are fruit, vegetable, and grain focused that you’ll actually want to eat. With recipes like Caramelized Red Onion and Fig Pizza, Cran-Apple Tarte Tatin, and Roasted Tri-Color Carrots with Thyme, tasting the rainbow has never tasted so good, nor been so easy. (more…)