I have always been a big fan of breakfast. My mother instilled this jewel upon me as I grew up. Futhermore,—a quick bite before a workout and then a fiber- and calcium-filled “second breakfast,” such as a parfait of Greek yogurt, granola and fruit, is especially a healthy start.  A high-fiber, calcium-rich mix of whole grains, protein (including eggs and dairy) and fruit keeps energy up and weight down.

If you want quick, healthy breakfasts before starting the day, post this list of 350-calorie meals on your fridge door. (Know that egg consumption is okay  —research shows you can eat up to three eggs daily without raising LDL, the harmful cholesterol.)

SPEEDY WEEKDAY BREAKFASTS (about 350 calories each)

Breakfast Burrito
Cook 1 Amy’s Breakfast Burrito as directed on package. Top with 2 tablespoons plain nonfat yogurt. Serve with 1 orange.

Bacon, Egg and Cheese Sandwich
Order 1 Starbucks Reduced-Fat Turkey Bacon and Egg Whites English Muffin sandwich.

Cream Cheese, Fig and Nut Wrap
Roll up a whole-wheat wrap with 2 tbsp light cream cheese, 4 dried fig halves and 2 tbsp chopped walnuts.

Cherry-Vanilla-Almond Smoothie
Blend together 1 cup frozen cherries, half a medium banana, 1 cup skim milk, 1/2 cup plain nonfat yogurt and 1 tbsp sliced almonds. Add a few ice cubes to make it more frothy.

Strawberry Almond Oatmeal
Prepare 1 packet instant plain oatmeal with 1/2 cup skim milk instead of water. Top with 3/4 cup frozen strawberries, thawed; 2 tbsp sliced almonds and 1 teaspoon brown sugar.

Apricot, Almond and Ricotta Toast
Spread 2 slices whole-wheat toast each with 2 tbsp part-skim ricotta and 1 tsp apricot preserves; top each slice with 1 1/2 tsp sliced almonds.

5-Minute Egg and Smoked Salmon Sandwich
Crack 1 egg into a microwave-safe bowl. Cover with a paper towel and microwave until egg is cooked through and not runny. Layer 1 wedge The Laughing Cow Light cheese, egg, 2 oz smoked salmon and 1/4 cup raw baby spinach on a Whole Wheat Arnold Sandwich Thin. Serve with 1large apple.

LEISURELY WEEKEND BREAKFASTS (about 350 calories each)

Portobello and Pesto Egg Scramble
In a medium sauté pan, cook 1 sliced portobello mushroom cap with 1/4 cup chopped red onion in 1 tsp olive oil until soft, about 5 minutes. Whisk 4 egg whites with 1 tbsp water and add to pan. Scramble mixture over medium heat until eggs are no longer runny; add salt and pepper to taste. Just before removing from heat, fold in 1/4 cup shredded part-skim mozzarella and 1 tsp prepared pesto. Serve with 1 slice whole-wheat toast.

Peanut Butter Waffle-wich
Top one toasted whole-grain waffle with 2 tsp peanut butter, 2?3 cup sliced apples and a sprinkle of cinnamon. Top with another whole-grain waffle. Serve with a café au lait made with 4 ounces coffee mixed with 4 oz steamed skim milk.

Spinach and Smoked Gouda Egg Sandwich
Sauté 1 cup fresh spinach with olive oil cooking spray until wilted (add pepper and garlic powder if desired); set spinach aside. In same pan, fry 1 egg plus 1 egg white in cooking spray until no longer runny. Top eggs with 2 tbsp shredded smoked Gouda. Sandwich eggs, cheese and spinach between 2 sides of a toasted whole-wheat English muffin. Serve with 1 orange.

It only takes a small amount of iron to get the body back on track. A trace amount of the mineral is required in women, especially during the childbearing years or while we’re actually pregnant. “Iron is part of proteins that carry oxygen from the lungs to other venues in the body.” It forms proteins and enzymes that maintain the healthy body as well as benefit the brain. Non-pregnant women between the ages of 19-50 need 18 mg of iron per day; pregnant women need 27 mg; and women aged 51 and older need 8 mg per day. Talk to your physician before trying iron supplements if you do not feel food is meeting your needs.

Splenda® can be Gut Wrenching: Research suggests that Splenda®, while FDA– approved, may be doing damage as it passes through the intestines. According to an article in Dr. David William’s newsletter Alternatives, Research with Rats, “Splenda® can reduce the amount of beneficial bacteria in the intestines by as much as 50 percent, increase the Ph level in the intestines, increase body weight, and cause the re-routing or inactivation of certain drugs through the alteration of glycoprotein levels.”

Splenda® has Something in Common with Organochlorine Pesticides: The sucralose molecular structure resembles organochlorine pesticides such as DDT, lindane and endosulfan. Although 85 percent or so of sucralose passes through the digestive system without being absorbed, the 15 percent that does get absorbed may be problematic.

According to James Bowen M.D., in an article titled The Lethal Science of Splenda, a Poisonous Chlorocarbon, “Any chlorocarbons not directly excreted from the body in fact can cause immense damage to the processes of human metabolism and, eventually, our internal organs.” Recent research suggests that they may actually confuse the body’s response to sweet tastes and contribute to weight gain. The percentage of Splenda that is absorbed into the body’s organs and intestines can be POISONOUS!

The liver is a detoxification organ which deals with ingested poisons. Chlorocarbons damage the hepatocytes, the liver’s metabolic cells, and destroys them. “In test animals Splenda® produced swollen livers, as do all chlorocarbon poisons, and also calcified the kidneys of test animals in toxicity studies. The brain and nervous system are highly subject to metabolic toxicities and solvency damages by these chemicals. Their high solvency attacks the human nervous system and many other body systems including genetics and the immune function. Thus, chlorocarbon poisoning can cause cancer, birth defects, and immune system destruction. These are well known effects of Dioxin and PCBs which are known deadly chlorocarbons. Just like aspartame, which achieved marketplace approval by the Food and Drug Administration when animal studies clearly demonstrated its toxicity, sucralose also failed in clinical trials with animals. Aspartame created brain tumors in rats. Sucralose has been found to shrink thymus glands (the biological seat of immunity) and produce liver inflammation in rats and mice.”

Instead of artificial sweeteners, why not have a small amount of real sugar, or better yet, honey or maple syrup which are unprocessed sweeteners that occur in nature! Americans have become habituated to the intensely sweet taste of artificial sweeteners and it’s long past time to kick that habit. If you have a yearning for something sweet, why not just a small taste of real sugar! It’s natural, it doesn’t take much to sweeten up food and drink, and it hits the pleasure centers of the brain, which the artificial sweeteners do not. Even better, use natural Stevia or have some fresh fruit, which comes “packaged” with nutrition and fiber.

References
Nakagawa Y, Nagasawa M, Yamada S, “Sweet taste receptor expressed in pancreatic beta-cells activates
the calcium and cyclic AMP signaling systems and stimulates insulin secretion,” PLoS ONE. 2009;4(4):
e5106. Epub 2009 Apr 8.
Abou-Donia MB, El-Masry EM, Abdel-Rahman AA et al, “Splenda® Alters Gut Microflora and Increases Intestinal
P-Glycoprotein and Cytochrome P-450 in Male Rats,” Journal of Toxicology and Environmental
Article from: Gilead Healing Center, 306 S Creyts Rd., Lansing, MI 48917

For More Energy, Try: AN APPLE WITH PEANUT BUTTER

To beat fatigue, experts at Glamour recommend an apple with a teaspoon of peanut butter. The combo is a carbohydrate, rich in fiber with a little protein that takes time to digest so you will ultimately have more energy throughout the day.  This is a better snack than a snickers candy bar. If you are in a pinch at the office, try a bag a peanuts from the vending machine instead of  sugary or salty snacks, says Keri Gans, R.D., spokesperson for the American Dietetic Association.

For Acne, Try: FISH or WALNUTS

Dr. Nicholas Perricone, adjunct professor of medicine at Michigan State University’s College of Human Medicine: Foods high in omega-3 fatty acids, which help control inflammation throughout the body, including inflammatory acne,” he says. Do not consume mostly refined white flour, or processed carbs like white bread and sugary cereals.  Dr. Perricone suggests that halibut, walnuts, flaxseeds and salmon should be the foods incorporated in every woman’s meal plan.

For A Bad Mood, Try: HEALTHY CARBS

Many of us crave sweets which are simple carbohydrates . Kelly O’Connor, R.D., of the Mercy Medical Center in Baltimore says, stress and depression can be eased by the hormone secreted by the brain called serotonin. Foods that boost your mood are complex carbs like chickpeas, lentils and whole-grain bread.  If you do succumb to sugary sweets, you be sure that your bad mood will increase along with a crash in your blood sugar.  

 For PMS, Try: MILK or CHEESE

A New York City endocrinologist,  Susan Thys-Jacobs, M.D., notes that women can experience more severe cramps without sufficient calcium in their diets. A lack of calcium causes severe cramps, mood swings and bloating.  Her research found that 1,200 milligrams of calcium a day is enough to reduce premenstrual symptoms by 48 percent.  Two slices of Swiss cheese plus a glass of milk and yogurt will suffice for this recommended dose of calcium.  If you normally get headaches at this time, then a quarter cup of almonds or cashews can help boost your magnesium levels by 30 percent.

For Bad Breath, Try: PLAIN YOGURT

Did you know that yogurt can alleviate bad breath? Breath mints may pose to be a quick back up plan, but they do not rid the mouth of the bacteria that causes bad breath in the first place.  The bacteria build up on your tongue, in between your teeth and in the back of your throat  from food debris when not brushing thoroughly is the root cause.  Needless-to-say, the breath mint may help temporarily but the sugar it contains will only worsen the bad breath by feeding those microbes.  Japanese research has found that eating plain, sugar-free yogurt will eliminate the odor causing sulfur compounds.

Most of us have a critical image of our bodies which other people may admire. Art does not always imitate real life, though. The culture around us can warp our self-image and distort reality because it is impossible for every woman to be a size 4.

From movies to magazines, we have all dreamed of having the ideal body type, perfect hair, and skin -the list goes on… You know almost zero percent body fat. Well, here is another point of view. God wants us to all realize that He made us differently to serve His purpose. Think about it. Everyone has a different talent that cannot be duplicated. No one sings the same, draws the same way, or cooks the same. You might not swim Mike Phelps the Olympic swimmer, but you may have a gift for something he cannot do.

In fact, the bible tells us that God knew the plans he had for us before we were knitted in our mother’s womb. We were made especially for our purpose on earth, the purpose that he planned for us. I do not know why we cannot be content in our own skin. It is a journey that some of us grow into with time, maybe.

I know people in my community that are real sizes, maybe a size 14. Yet, their inner glow and comfort in their skin is so inspiring that I am sure girls want to emulate them instead of the super thin models in the magazines.

So what about your body image? Yahoo Shine has a self-test that I included. Tell us what you think.
How do you feel about your body?

• The way I feel about my body is definitely informed by media images. If I steer clear of magazines and television, I feel better about myself.

• I love my body! Sure, I have down days about it, but for the most part, I really have a good self-image.

• I feel pretty crummy about my body. Losing weight is the only way I could feel better about it.

• When I exercise, I feel great about my body. It helps me to remember what it can do, not just what it looks like.

• I recognize that my body is not the Hollywood ideal, but that look is a manufactured fantasy! I feel sexy and strong just the way I am.

• Something else — I’ll explain in the comments.

There studies that prove that certain foods help improve the function of the brain. The spice called turmeric found in curry, has shown to prevent the accumulation of plaque build-up in the brains of Alheimer’s patients.  The spice interferes with the communication between neurons which is beneficial to the overall health. Also, it is equally important to engage in regular physical and mental exercise, and make sure your diets is chocked with leafy greens and foods rich in omega-3s.

For example, Salmon has omega-3 fatty acids which is a mood enhancing brain chemical. These fatty acids are responsible for improved cognition and alertness, reduced risk of degenerative mental disease. Tuna has omega 3s high levels of vitamin B6 that is most important for balancing your mood. Seeds like sunflower seeds, sesame seeds, flax seeds, and tahini plus almonds, hazelnuts, cashews, and walnuts are great choices that are rich in vitamin E to serve as a positive mood enhancer with stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Pamela Peeke, MD, is a Pew Foundation scholar in nutrition and metabolism at the University of Maryland and author of Fight Fat After Forty. Peeke introduces a plan proven to prevent the midday slump (from 1,400 to 1,600 calories). She gives an example plan for the average 5-foot-4, 140-pound woman to keep her spirits and energy high throughout the day. Start by eating “smaller meals and bigger snacks, avoid sugar sprees, and mix high-fiber or multigrain carbs with lean protein (especially soy, which is not only loaded with calcium but also helps ease symptoms of menopause) and only a little fat (preferably olive oil)—too much drags you down.”

Breakfast: Unsweetened oatmeal (cooked with water or skim or soy milk) with cinnamon, raisins, blueberries, or a dollop of jam. Or a smoothie: soy powder with water or skim milk, and fruit.

Snack: Small whole wheat pita with two to three slices of low-fat or soy cheese melted in the microwave. Or a container of fat-free yogurt.

Lunch: Grilled fish or chicken on a bed of greens with a little dressing. (Use the real stuff—the fat-free spin-offs don’t satisfy.) Or a vegetarian wrap.

Snack: A cup of soup or half a sandwich (tuna fish with a dash of vinaigrette, or turkey with mustard—hold the mayo) and a piece of fruit.

Dinner: Three to four ounces of chicken, fish, or beef, or a veggie burger. Salad or cooked vegetables. Twice a week, add one cup of brown rice or whole wheat pasta.

Snack: Fruit and fat-free yogurt or unbuttered popcorn.

Article by O, The Oprah Magazine

Most women of color just do not think of sunscreen to protect their skin from the harsh rays of the sun. Some women experience fine lines, early wrinkles and sagging in their thirties which is caused by collagen breakdown and the environment. These tips are almost full-proof to defending  your face. Ways to slow down aging is Coppertone Nutra-Shield Faces 70+ SPF with Dual Defenses and eating lots of vitamin C–rich citrus (the vitamin helps prevent collagen loss), and apply cream with a retinol or retinoid (a vitamin A derivative) every night to promote skin-cell growth.

Another way to stay youthful is to stay energized each day with vitamin B to ward off depression and promote cell producing energy. Vitamin B can be found in dairy, beans, meat, seafood, and eggs are good sources, but if you eat few (or none) of those foods, a supplement might make sense, according to Dr. Chrsitine Gustafson of integrative medicine  in Alpharetta, Georgia .

I am starting to see a pattern here because I have heard the next topic before. Sleep should be a main priority to good health and appearance. Most women can blame high hormone levels for sleepless nights, in fact, we can point the finger at stress, too. Needless to say, rest enables us to be more equipped to fight off conditions, like memory loss, high blood pressure, and a weak immune system, all of which make you look and feel older. Dr. Gustafson recommends a magnesium supplement due to the body using the mineral quickly and a deficiency may lead to frequent sleep problems, possibly because it interrupts proper electrical activity in your brain. Almonds are rich in magnesium, for example.

Every decade that we acheive with age, we also begin to store more fat that we can only battle off by exercising. Have you heard of muscle confusion? It may help to change the way you exercise by the frequency, too. Try working out 20 minutes instead of an hour three days a week. As women, our hormone levels tend to store fat creating the tummy pooch, so it helps to adjust the structure of your eating to more fresh fruits and vegetables, whole grain, and lean meats to promote cells to burn fat better.

The last words of wisdom the Dr. Gustafson mentions is that we should exercise our brains. “Research shows people who do things with their minds tend to have less memory loss.” It is important to try something new periodically, so take a course at the local community college, a dance class, cooking course, a good book.

SUMMARY- TAKE YEARS OF BY DOING THE FOLLOWING

SLEEP EIGHT HOURS PER DAY- 5 YRS

STOP SMOKING – 20 YRS

LOSE TEN POUNDS- 5 YEARS

EXERCISE FIVE TIMES WEEK- 10 YRS

SUNBLOCK 30 SPF GIVES 20 YRS OFF FACE/BODY

Stress- induced emotions can zap your energy, so try a support group like your family and friends or a counselor. Set priorities in terms of what is most important to accomplish. I would like to add meditating on the Word of God to prevent circumstances getting bigger than God. There is nothing that He can not conquer. Avoid midday naps and try to develop a sleep pattern to set your internal clock. I know this works because I have tried it. Eat small meals with snacks spanning every few hours to maintain blood sugar and support the brain. Drink coffee before 2 p.m. daily. Drink plenty of water, of course. The last tips are to avoid alcohol and smoking, in fact create a habit of walking as little as fifteen minutes a day to maintain good cardio-exercise for your heart.

The USDA gives an organic seal to crops that are raised without synthetic pesticides, petroleum-based fertilizers, or sewage sludge (semisolid leftovers from waste water plants used as fertilizer). The organic animals even consume organic feed and are required to be exposed to nature. In other words, it is more costly to the farmer to go organic.  The government standards are very critical with multiple certifying bodies and federal regulations. There are no treatments with antibiotics or growth hormones, so the organic labels mean the food synthetically treated to prolong shelf life.

Processed foods are everywhere you turn in the grocery store.  The retail market makes sure the it is displayed on the outside of the aisles, for impulse shopping.  Beware.  The is a typical scheme to distract you from making healthy choices. Children are lured by commercials on Disney and Nickelodeon of sugar plums, dancing gummi candy, talking chocolate cookies. Adult television is not much better, though.  Our commercials leave us desiring things that we did not want until we saw it before our eyes. 

I have tried preparing my meals before I go to the store to prevent impulse buying.  I have a cash only policy for grocery shopping, that way I do not overspend my budget.  It has been an interesting experience for me to make these changes so that I can create other goals.

Just because we are in this world, does not mean we have to follow their lead. Right? I can be my leader and show my children how to do the same.  God made fruits and vegetables to provide nourishment, healing, and energy for the human body.  A gift like this should not be tampered or engineered, yet it is widely accepted.