Blueberry Pancakes

Serves 6

Ingredients:

2 Cups all-purpose flour

6 Tbs. sugar

2 Tbs baking powder

2 Cups unsweetened soymilk

2 Cups blueberries (fresh or thawed frozen)

Directions

1. Whisk together flour, sugar, and baking powder in a large bowl.

Slowly whisk in soymilk, adding more if necessary, for a smooth, spreadable batter. Coat a large skillet or griddle with cooking spray, and heat over medium heat. Scoop 1/4 cup batter into hot pan, and sprinkle with 2 Tbs. blueberries.

Cook 3 to 4 minutes, or until batter begins to bubble and pancake edges start to brown. Flip, and cook 2 to 3 minutes more, or until cooked through and browned on both sides. Repeat with remaining batter and blueberries.

Too Much Variety May Cause You to Eat More

Eating a variety of foods at any given meal may cause you to eat more than you would if you only ate a few similar foods. A study conducted by the University of Liverpool stated that eating foods varying in sensory and other characteristics can delay the feeling of satiation and keep you interested in eating more. In fact, this study showed that variety can stimulate eating by as much as 40% which may lead to weight gain.

This study looked at the amounts of food consumed when participants were given a variety of foods. Thirty three participants ate in a laboratory setting on four separate occasions. During the first occasion, the participants ate either salty or sweet popcorn, depending on preference, and were not interrupted or offered any other food choices. On the second occasion, the same participants ate the same popcorn as they did previously, but this time were interrupted to rate the popcorn. On the third occasion, they consumed the same popcorn, but were interrupted and offered a food similar in taste and characteristics to the popcorn. On the fourth occasion, the participants ate the popcorn and were then interrupted and offered a food with a different taste characteristic.

The participants who were offered a second food, ate more than when they were just offered more popcorn. The results of this study show that introducing variety during a meal or snack can increase the amount of food consumed.    

Bottom Line:  Sticking to a simple menu of healthy food offerings may make it easier for you to maintain a healthy weight.  

Source:

Hetherington, M. M., Foster, R., Newman, T., Anderson, A. S., & Norton, G. (2006). Understanding variety: Tasting different foods delays satiation. Physiology & Behavior, 87(2), 263-271.

Eat Breakfast and Weigh Less!

Breakfast may be the most important meal of the day because it kick-starts our metabolism and gets our minds and bodies prepared for the day ahead. Despite its importance, many people skip breakfast due to time constraints or a false belief that it will lead to weight loss. Skipping breakfast will not only leave you feeling sluggish and hungry mid morning, but it could also lead to increased consumption of food later in the day. A study published by the Journal of Clinical Nutrition found that women who consumed an energy dense breakfast had a lower body mass index (BMI) than those who did not eat breakfast. The results of this study show that the consumption of breakfast leads to weight management and can support a healthy life style. 

We know that breakfast is important, but what should we eat? A bowl of oatmeal, whole grain cereal with low fat milk or yogurt is a great breakfast choice. If you're on the go, grab a whole grain granola bar and a piece of fruit. If a fast food chain is your only option, go for the healthiest choice on the menu.  McDonalds now offers Fruit and Maple Oatmeal, which has 290 calories, contains 3g of fiber and 4g of protein. Starbucks offers an Egg White, Spinach & Feta wrap at 280 calories, 18g protein, and 6g of fiber, or oatmeal with dried fruit, brown sugar, or nuts. Dunkin Donuts offers an Egg White Turkey Sausage Flatbread sandwich containing 280 calories, 19g protein, and 3g fiber.

Bottom Line: The old saying is true - breakfast is the most important meal of the day!

Source: Ashima K Kant, Mark B Andon, Theodore J Angelopoulos and James M Rippe (2008). Association of breakfast energy density with diet quality and body mass index in American adults: National Health and Nutrition Examination Surveys, 1999-2004. American Journal of Clinical Nutrition, 88(2), 1396-1404.