Two new studies suggest that unless you are a competitive athlete, consuming sports drinks or high carbohydrate foods such as protein bars right after exercise may negate the health benefits that exercise creates.

The first study published in the journal of applied physiology showed that walking on a treadmill for one hour daily which expended 500 calories increased the effectiveness of insulin to clear blood sugar by 40%. But when the 500 calories expended was replaced by a high carbohydrate drink following exercise, the positive effect disappeared entirely, along with improvements in several other key health markers like inflammatory proteins.

To understand whether the negative effects of the post exercise meal were due ot the total calories or the carbohydrate consumption, researchers tested two different meals given immediately after 75 minutes of modest intensity cycling. The meals contained the same amount of calories but one was high in carbohydrate and the other was low in carbohydrate. The results showed the effectiveness of insulin to clear blood sugar was greater when the meal was low in carbohydrates.

The bottom line - to retain the metabolic fat burning benefits of exercise after a workout eat a low carbohydrate meal.

4 slices of low calorie bread(40 calorie a slice Wonder, Arnold low carb or peppridge farm) or 2 cups of plain bread crumbs

1 cup blueberries

1tsp of minced garlic

1 TBS of vinegar

1TBS grainy Dijon mustard

1 TBS of Jamaican Jerk seasoning

1TBS of salt  1 TBS pepper

12 oz of 93% lean ground beef

If using sliced bread tear pieces apart and whir in a food processor until fine crumbs form.

Place the crumbs in a large work bowl

Place blueberries and next five ingredients in the food processor and whir until smooth and liquidity Add blueberry mixture to bread crumbs and add ground  beef. Mix thoroughly . To portion ; Loosly pack the meat mixture in a half cup measuring cup and place on a foil lined baking sheet. Form the burgers into patties and place a thumb indent in the center of each to prevent shrinkage. Place in the freezer for an hour to allow the burgers to set up. (Handle burgers carefully they are fragile until cooked)

Cook or grill the burgers over medium heat about 3 minutes each side for medium well done. Less if you like rare.

Serve on Low carb hamburger buns and add your choice of condiments,reduced calorie  cheese, and toppings like tomatoes, onions lettuce or salsa.

Calories per burger 172   Fat 8 grams  Carbohydrates 7 grams

You realized your adolescence ended and now it is time for a change . Thankfully you stopped the smoking, but your pants are too tight and you can’t climb a flight of stairs without huffing and puffing and you feel much older than your years.

It is true, breakfast can make or break a diet , because breakfast helps set the tone for the rest of the day. If you are one of those people who thinks skipping breakfast is a good way to lose weight …think again. Here are the top reasons why you need to eat breakfast everyday!

1. Break the fast. Ever think about the word breakfast means? -Your body responds to not eating by slowing down  metabolism and you burn fewer calories to conserve energy. By eating breakfast you wake up your metabolism and get your engine running and burning those calories you need to lose weight.
2. Eat more, weigh less. Researchers have repeatedly shown that people who eat breakfast have a better chance of losing weight and keeping it off ! When you skip meals you become so hungry by lunchtime you are ready to eat an entire cow!  The national weight control registry shows that among those who have lost 30 pounds or more and have kept it off more than a year, 90% report eating breakfast everyday.
3. Are you interested in doing better at work and at school?  Breakfast will help you wake up and perform better. Studies show people who eat breakfast are more alert and do better on tests than then those who skip breakfast. A myriad of studies show that eating breakfast helps improve memory and positively affect tasks that involve retention of new information.
4. Breakfast is your chance to eat the foods you may not eat the rest of the day. You can’t go wrong with a whole grain cereal and fresh berries with skim milk- here is your fiber, folic acid, and calcium in one easy to grab bowl
5. Skipping breakfast makes you grouchy. Studies show that people who eat breakfast tend to be in better moods (Don’t get near me when I’m hungry!).Breakfast gets you started on the right track for the day. If you start out with a healthy breakfast then you set the mood for lunch .  You are more likely to choose something reasonable for lunch  because you are not famished and irritable from low blood sugar.
6. Cancel the Danish and donuts first thing in the morning. They cause a rapid rise in blood sugar and a dip a couple of hours later- the dreaded”sugar crash” which creates cravings for for more sugary carbs that maintains a vicious cycle of overeating and weight gain. Give up the sugar and opt for high protein eggs or oatmeal.
7. Breakfast makes your metabolism run faster and hotter throughout the rest of the day. It will help you to avoid overeating later in the day when you are more likely to store the calories as fat and not use them for energy. Late night bingers are notorious non breakfast eaters.- and they can’t figure out why they can’t lose weight.
8. If you are a parent, set a good example . If you skip breakfast your kids will not think it is not important either. Get your kids of to a good start and help them to maintain a lifelong habit for good health.
9. Beware of healthy Breakfast bars and processed protein bars . Some contain more than 30 grams of sugar per serving . They are cleverly disguised candy bars!
10. One more word about labels. If it says nutritious it doesn’t mean it is healthy. Cereal manufacturers are experts in marketing using words that send messages of health . But unless you read the label most cereal is loaded with sugar and fat.

The few cereals on the market that contain minimum amounts of sugar are Kashi, Puffed wheat, Shredded wheat, puffed rice wheat germ and wheetabix.

Breakfast – You can’t afford to miss it! Get easy make ahead breakfast recipes in my book GOOD TO GO – Take your diet to work. Available at www.HARTBODY.com
Jim Hart is a REGISTERED PERSONAL TRAINER AT Philadelphia’s 12^th STREET GYM

You can get more information on cooking  and eating healthy by visiting www.HARTBODY.COM. Or e-mail me at Hartbody@aol.com