The best time to eat breakfast

Charlyn Fargo, Contributor

It's true that breakfast gives a much-needed energy boost to start the day. After all, the point is to "break-the-fast". However, a new study sheds some interesting light on when to eat breakfast when it comes to your morning workout. In the Journal of Physiology and also reported in Eating Well magazine, the study finds that it may be best to wait until after working out to eat your breakfast.

Eating before or after workouts

In a six-week study, participants who ate a high-calorie, high-fat breakfast before working out at the gym gained an average of three pounds. Those who ate the same high-calorie, high-fat breakfast after their workout gained almost no weight, despite eating the same thing. Researchers explained that exercise elevates levels of adrenalin, a fat-burning hormone.

But when you exercise after eating, the insulin your body releases to help digest the food blunts the spike in adrenalin. The result is that you burn less fat.

Split your breakfast

For those who can't exercise without eating something, researchers suggest splitting breakfast. Try a four-ounce yoghurt before a workout and afterwards have wholegrain toast with peanut butter and a banana. Cooking Light magazine also offers advice on what makes a healthy breakfast: wholegrains, fruits and/or vegetables, lean protein and low-fat dairy.

What if you can't eat that much? Just eat something, even if it's as simple as an apple and a piece of cheese. Skipping breakfast sets you up for physical and mental lows and bad food choices when you pass the pastry counter at the coffee shop.

Walking and older people

Q: Is it true that it is more beneficial for older people to walk at a brisk pace rather than a regular walking pace?

A: Your question relates to news reports about research that links longer life expectancy with faster walking speed. While walking a short test distance, these large studies of adults - mostly those age 65 and older - do link faster speed with longer life. Other indicators of physical function, such as grip strength and ability to rise from a chair, also show this link. But researchers say faster walking and these other physical functions are a marker that can help to separate more frail elderly from healthier elderly, which can be important in making various health-care decisions.

Walking speed and muscle strength

Walking speed is affected by muscle strength, heart function, balance and more, all of which relate to various aspects of health. Optimal walking speed varies with individuals, especially as we age; we know that people 'age' at different rates.

Walking is a good exercise for all of us, because it promotes weight control and provides direct benefits to lower risk of heart disease and cancer. Walking at a brisk pace means that in the same amount of time you burn more calories than walking at a slower pace, and thus does more to assist weight control.

Charlyn Fargo is a registered dietitian at Creators Syndicate, website: www.creators.com.