5 Breakfasts that Slim and Energize

We have all heard that breakfast is the most important meal of the day, right?  Guess what?  Starting out your day with fuel also affects both your weight and your health in the long run. In fact,  breakfast eaters consume fewer calories and less saturated fat throughout  the day than those who don’t, research shows.  Breakfast munchers also have flatter abs and a lower risk for heart disease.

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.

Buyer Beware: Splenda (Sucralose)

When summer rolls around it is tempting to use food and drink with artificial sweeteners in an attempt to cut down on calories, surprisingly, no research has ever convincingly shown that using these products contributes to weight loss. The artificial sweetener sucralose (brand name Splenda®) has been increasingly added to processed foods. Sucralose is a sugar that has been chemically altered to create chlorocarbon. Chlorocarbon is a sugar enhanced with CHLORINE! The chlorine causes Splenda to pass through the body largely unabsorbed, and thus reducing the caloric intake.

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

Keep Your Brain Fit

 
 

 

 

 

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.

The Secret to Prevent Midday Fatigue

 

 

 

 

 

 

 

 

 

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

Maintaining a Youthful Appearance

It amazing how times flies by once you graduate from high school. I find myself taking a lot more care and concern as to how I treat my body. I found some tips to keeping a youthful appearance that I think is interesting. 

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

How To Boost your Energy

The editor of Harvard Women’s Health Watch, Celeste Robb-Nicholson, M.D., explains that natural way s to boost your energy. Some us suffer from the fatigue during the afternoon, yet the last thing you will want to do is reach for a cup of java or a candybar. Dr. Robb-Nicholson shows her subscribers how to  keep alert and productive without side effects.

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.

What does Organic Food Mean?

 

 

 

 

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.

Breakfast: The Fuel to Start Your Day

 

 

 

 

I do not know about you but breakfast is a must to start my day. It is also what I eat that helps. A simple donut and juice or coffee will only leave me on edge and cranky. I have to eat proteins and whole grains to make the day a good one.
Studies have shown that kids given breakfast performed better at school than kids who did not eat in the morning. Also, eating a good breakfast helps to lose weight or maintain it.  Protein and fiber satisfy your hunger and give you that full feeling until lunch.  A midday snack of granola and seeds,  soy, other nuts. 

Take a look at this meal plan from Bob Greene:

Oatmeal Topped with Almonds and Berries

1 cup cooked plain oatmeal
3/4 cup raspberries, fresh or thawed from frozen
2 Tbsp. almonds
1 cup nonfat milk (optional: use some of the milk in cooking the oatmeal)

Combine oatmeal, raspberries and almonds. Serve with remaining nonfat milk.

Sleep, Pray, Love Survey

There are many studies about sleep lately.  Health.com review a sleep study that indicates our sleeping patterns are based by our lifestyle.  Our ethnicity and lifestyle shapes the aspects of how we sleep, pray, eat, and our political views.

Of all of our differences between the races, there is one comonality, most of us are not getting proper sleep at night. More than 1,000 whites, African Americans, Asians, and Hispanics ages 25 to 60 were asked about their sleep and bedtime routines in this survey.  The group was conducted by the National Sleep Foundation, a nonprofit organization, where six out of 10 people reported they don’t get a good night’s sleep every night or almost every night. 

Consequently, the sleepiness affects the productivity of inivduals during the day.  It impacts every aspect of our lives and the people around us.  Thomas J.Balkin, Ph.D., chairman of the National Sleep Foundation say, “Sleepiness impacts every aspect of our lives, so for those people who are not getting a good night’s sleep, getting better sleep will make you sharper in the boardroom, give you a better quality of life, and [make] the sun seem a whole lot brighter.” In fact, it has been noted that one in four people have missed work of family functions due to a lack of sleep.

Some people are said to use sleeping aids while it is marked that certain ethnic groups are least likely to choose sleeping aids.  Some people do not sleep with their bedrooms with their loved ones or share a bedroom with their children and pets.  Others watch television, surfing the internet, or pray before going to bed almost every night of the week.  All inclusive, each group studied got les  than seven hours of sleep.

How do you get some sleep? It is suggested that people should reset their internal clocks or possibly even medication. “Most people require seven to nine hours of sleep to feel rested,” says Balkin. “The first step is to become aware of the problem, and then make more time for sleep and engage in practices that promote good, healthy sleep.” Going to bed and waking up at the same time each day is ideal- an alarm clock should not be neccessary plus using the bedroom only for sleep is a good start.  Also, abstaining from nicotine, caffeine, or alcohol after 2 p.m.; and avoiding stressful tasks right before bed.

Sleep is is a requirement and is as important as diet and exercise to our overall well-being.  So, what else is keeping many Americans awake at night?  The economy? Health probems? Sleep disorders such as insomnia and sleep apnea causes people to wake up frequently.  While others experience financial problems causing lack of sleep and other health concerns.

What Makes People Happy

 

 

 

 

Just changing your outlook to a positive one, can work wonders on physical being and emotional psyche. While unhappy people are preoccupied with worrying, happy people are creating habits that are in common. Research has shown that these habits are worth having.

Studies have shown that a positive attitude is key to any relationship. A simple conversation about the weather or chatting with someone in line at the grocers could help those lonely feelings. In fact, it is even better to make a closer connection to those you love.

Count your blessings. Everyone has something to be thankful for. For instance, your health, family, a job, among other things. So count the things you have as oppose the things you do not. It makes life so much more worth living if you do. I also read that it may take some worriers five good thoughts before they can change from bad thoughts. Try creating a gratitude journal.

Find out what is your passion in life. There are signals that we get -when we have done something that not many other people can do. You know, that thing you do that everyone raves about when you do it. That is it! You may even go to bed thinking about it and wake up thinking about it. That may very well be you God-given gift to the world. Maybe it can be a new group within your company at work or you need to venture out to do it on your own.

Cannot buy love or happiness.  Happiness cannot be bought or sold, so be content where you are. I have read the book of Solomon to find that he only cared about pleasing God. So, that is when God pleased Solomon by giving him riches. It sounds too simple to be true, right? Anyway, it feels better to give away things to charity than to buy more stuff I do not need.

Finally, enjoying the moment or better yet, create memorable one. Have you ever felt you could have reacted to a situation better? I know I have. I choose to let God order my steps each morning as I wake up. I give each day to Him with gladness in my heart and the intention to walk in truth and love.

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