CyFitness CyFitness Magazine October - December 2014 | Page 28

nutrition CyFitness

4 Great
High-Protein
Breakfast
Ideas

M

ost of us we forgot protein completely as we
order salads with low-fat dressing in an effort
to fit into their skinnυ jeans. While a highprotein, low-carb die is overkill, there is good evidence
that a moderate-protein diet may be the way to go.

We need enough protein, in combination with exercise, to build muscle or even hold onto what muscle we
have. We tend to lose muscle mass as we age, and this
makes our metabolism go down. Muscles also becomes
critical for quality of life as we age-once an elderly
person loses enough muscle mass, things like balance
or the ability to get out of a chair are comprimised.

Why we need protein
Protein plays a role in ensuring that we don’t feel hungry too soon after a meal, making it a helpful partner in a weight-loss plan. A higher-protein breakfast,
in particular, has been shown to help people feel less
hungry during the day and eat fewer overall calories.
A rule of thumb for most people is to get 20-30 grams
of protein at a meal. Try one of the following ideas.

Strawberry smoothie
Blend together 1/2 cup of strawberries, 6 ounces of
plain Greek yogurt, 1/4 cup of uncooked oatmeal, a
drizzle of honey (as needed) and 1/2 cup of skim milk
or soy milk. Total: 21 grams of protein.
27 | CyFitness Mag |Issue 2

Toast with peanut butter
Two slices of whole-wheat bread with 1 tablespoon
peanut butter on each topped with sliced banana.
One cup of skim milk to drink. Total:22g of protein

Breafast burrito
Tortilla filled with two scrambled eggs, sauteed onions, 1/4 cup of black beans and
pico de galo. Total: 25grams of protein

Salad for breakfast
Toss together 1/2 cup of chopped tomato and
1 ounce of mozzarella cheese. Drizzle with balsamic vinegar and serve a whole-wheat breadstick on the side. Total: 25grams of protein

Sugars, Fats, Exercise And
Their Effects In The Brain
by Anna Andreou

Part 1/2

In the times we live , the word ‘sugars’ has an apparent misleading meaning , as
when it is referred to it is usually directly linked to a variety of diseases, such as
diabetes , high cholesterol , cancer , and as the main factor behind gaining unwanted bodyweight . Commonly it is of no surprise that the word ‘fats’ brings all
those concerns to the table once again when it comes down to nutrition.
The word ‘Saccharum’ or else sugar is used to abbreviate the sugar levels in the
blood, and describe the amount of carbohydrate intake in our daily diet. In the
Anna D. Andreou
same case fat otherwise known as tryglicerides and fatty acids, are the terms used to Sport Nutritionist
describe the fat content in the blood, which in the same case comes from our daily BSc, Food Nutrition and
Health (UK, Huddersfield)
food sources. Both of these elements are essential for our wellbeing and the correct function of our bodies, but their excessive use or preparation could determine MSc, Applied Sport and Exercise Nutrition (UK, Oxford)
their positive or negative effects, something we will analyze in future articles. The
email: anna_andreou8@hotlifestyle of each person must be based on good diet but always in combination with mail.com
right exercising techniques. The two most important criteria that contributes to a
healthy lifestyle may imbalance when the person develops a diet rich in ‘bad’ fats
and refined carbohydrates ( ‘sugars’) while simultaneously the exercise’s levels are reduced or absent from the
routine. This unhealthy lifestyle affects negatively the functioning of the nervous system. The brain and cranial
nerves III-XII are parts of the central system and the peripheral nervous system respectively. According to
studies, diet and exercise affects the way in which the brain works. A survey conducted in 2002, at the University of California by doctoral of segments of Science in Physiology and Neurosurgery, showed that a diet high
in refined sugars and bad fats can decrease the levels of synapsin I MRNA (phosphoroprotein responsible for
regulating neurotransmitter’s release), reduces the cellular transcription factor CREB and brain derived neurotrophic factor (BDNF) ( protein which is regulated by the cellular transcription – CREB and is responsible
for the development of nervous system and brain plasticity. Finally it reduces the levels of protein named GAP
43 mRNA (protein responsible for the development of neurons, neurotransmitter’s transmission, learning and
memory). In conclusion, a bad diet is able to change the structure of the brain and thus its function through
the regulation of neurotrophins (proteins that assist the nerve’s development). So in order to maintain the
structure and the function of the brain, proper diet must be adjusted and proper exercise must be incorporated
into our daily lives.
A diet rich in ‘slow’ carbohydrates and ‘good’ fats can keep the blood glucose levels in optimum levels by
ensuring brain health. ‘Slow’ carbohydrates are considered to be sugars with low glycemic index, which means
foods that slowly release the sugar in the blood. These foods may be fruits like apricots, cherries or foods
like traditional oat, rustic bread, sweet potatoes, yogurt low in fat and unsalted peanuts. Common foods that
increase blood sugar levels, which are considered ‘fast’ carbohydrates, are refined foods such as; white bread,
French baguette, white pie, watermelon, ice cream, rice, corn flakes and dates. Frequent consumption of ‘fast’
carbohydrates can lead to loss of memory, double or triple the chances for insulin resistance, lower the levels of
good cholesterol (HDL) and cause glycosylation (=premature aging).
To be continued.....

Issue 2 | CyFitness | 28