Type in your questions related to wellness, diet, exercise & beauty.


Q:

Why is it important to eat breakfast every morning for weight loss? Is skipping breakfast bad for health?

Sent in by Vlad, on 22-Jul-2014, under Nutrition.

A:

Many of you have heard the expression "Breakfast is the most important meal of the day". Personally, I believe that breakfast is important but not necessarily the most important. I think it depends on the individual.  There are several reasons why dietitians and nutritionists recommend having a healthy, generous breakfast.  According to several diet studies I have looked at, those people who eat a good breakfast tend to be more successful at losing or maintaining their weight.  Also, having b...

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Many of you have heard the expression "Breakfast is the most important meal of the day". Personally, I believe that breakfast is important but not necessarily the most important. I think it depends on the individual.  There are several reasons why dietitians and nutritionists recommend having a healthy, generous breakfast.  According to several diet studies I have looked at, those people who eat a good breakfast tend to be more successful at losing or maintaining their weight.  Also, having breakfast could help you control your appetite throughout the day, as you won't be too hungry later in the day.  But that really depends on each person individually.  For some, skipping breakfast is the best way to keep the weight off because they feel they can control themselves with food for the rest of the day, and it's easiest to not eat in the morning.  Another reason to have breakfast is that it can help keep your blood sugar levels stable.  Skipping breakfast is not bad for health, unless you have some medical condition.  However, I believe every meal is an opportunity to nourish the body, so I would not skip any of these opportunities and enjoy a healthy, balanced, nutritious, antioxidant-rich breakfast every day.

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Q:

My family members suffer from low bone density. What is the best diet to improve the quality of our bones? Are there any exercises to improve bone density and prevent osteoporosis?

Sent in by Aurora, on 24-Sep-2012, under Fitness.

A:

Osteoporosis is a serious health concern, especially for older people. There could be nutritional deficiencies that your family members have, and that should be addressed with your doctor. Once you determine the cause of low bone density, your doctor may recommend certain supplements, such as Vitamin D, Vitamin K, and/or Calcium. A diet rich in these vitamins could potentially prevent future bone density loss and osteoporosis. Foods such as eggs, oily fish (salmon, sardines, tuna), and fortified...

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Osteoporosis is a serious health concern, especially for older people. There could be nutritional deficiencies that your family members have, and that should be addressed with your doctor. Once you determine the cause of low bone density, your doctor may recommend certain supplements, such as Vitamin D, Vitamin K, and/or Calcium. A diet rich in these vitamins could potentially prevent future bone density loss and osteoporosis. Foods such as eggs, oily fish (salmon, sardines, tuna), and fortified dairy products are high in Vitamin D. For Calcium-rich foods, try adding broccoli, kale, low-fat dairy, and oily fish to your diet.

Exercise has been proven to increase bone density, particularly strength training (squats, lunges, pushups), and weight lifting. Also, cardio exercises such as running/jogging, fast walking, stair climbing, jumping rope, and jump training are great bone density building sports.

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Q:

I am a vegan and I see that when I lose weight I tent to have bad hair and black circles under my eyes. What is the best way to lose weight and still maintain nice skin and hair?

Sent in by Priyanka, on 16-May-2012, under Nutrition.

A:

As a vegan, you may not be getting all the proper nutrients your body needs. That is why you may be having hair and skin problems. It is really important to get healthy fats and protein for your hair and skin to look great. Make sure your diet includes fats from oils such as olive, flax seed and grape seed, nuts, avocados, and olives. Those oils have heart-healthy omega-3 fatty acids that prevent hearth disease, keep bad cholesterol down, and make your hair shiny and improves your skin.

For v...

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As a vegan, you may not be getting all the proper nutrients your body needs. That is why you may be having hair and skin problems. It is really important to get healthy fats and protein for your hair and skin to look great. Make sure your diet includes fats from oils such as olive, flax seed and grape seed, nuts, avocados, and olives. Those oils have heart-healthy omega-3 fatty acids that prevent hearth disease, keep bad cholesterol down, and make your hair shiny and improves your skin.

For vegetarian protein sources, go for whole-grains like brown rice, buckwheat, quinoa, and barley. Beans and lentils are excellent source of protein as well. Many vegetables have a respectable amount of protein as well, especially spinach, broccoli and cauliflower, asparagus, and beetroot. For fruit the best sources are apples, bananas, all types of berries, and cantaloupe.

You may also want to take some supplements (if you have no health conditions and you have consulted your physician) such as spirulina (a seaweed high in protein). Talk to your physician to determine which other nutrients your body may be missing and which supplements you can take.

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Q:

How many calories should I eat a day to lose weight? I'm a female of 20 years of age, 160 cm and 60 kg. I don't exercise much.

Sent in by Aurora, on 5-Apr-2012, under Nutrition.

A:

If you don't exercise at all, and you want to maintain your weight at what it is, you should consume about 1300 calories a day. If you want to lose weight, you should eat less than that, or increase your exercise level to where you are burning at least 200 calories a day.

My suggestion to you is not to obsess with counting calories. Just eat healthy meals, small portions, don't starve yourself, but don't overeat. Exercise as much as you can, and you'll lose weight without ever having counted ...

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If you don't exercise at all, and you want to maintain your weight at what it is, you should consume about 1300 calories a day. If you want to lose weight, you should eat less than that, or increase your exercise level to where you are burning at least 200 calories a day.

My suggestion to you is not to obsess with counting calories. Just eat healthy meals, small portions, don't starve yourself, but don't overeat. Exercise as much as you can, and you'll lose weight without ever having counted one calorie!

Continue following my guidelines as outlined on HHB Life and sign up to the 7-Day Challenge!

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Disclaimer: The information on this website should not be construed as providing specific medical advice, but rather to offer readers information to better understand their lives and health. It is not intended to provide an alternative to professional treatment or to replace the services of a physician.