Tips For A Healthy And Nourishing Breakfast

That time of the day in which everybody stresses about and is supposedly the "great start" to your day. There is no denying it, and as you grow older, breakfast tends to become more and more of a dilemma. How can you juggle your studies while having ample time to eat an energized breakfast?

Is it really that hard? Do you have to be enabled with super powers? Super-juggling-never- miss-breakfast-in-your-lifetime kind of powers? Am I making sense to anyone out there? On a serious note, here is a list of points I have compiled to help you get on the road to a healthy and nourishing breakfast:

1. Consume a protein filled meal

This entails such foods as eggs, cheese, fish, meats, and lentils. This might sound strange, but I have a memory of my dad eating some fish for breakfast. It was leftovers to be precise, and he rolled it up in some pita bread with a bowl of salad. Brain food at its best. What's more, he actually felt quite geared up and ready to take on the day with open arms. Also, it's known to reduce calorie levels and boosts one's energy.

2. Get your instant sugar fix

By that, I do NOT mean gorging on donuts like our dear friend Homer Simpson, or settling for candies and chocolate bars like a scene from "Charlie and the Chocolate Factory". I mean the God-given fruits such as apples, dates, and raisins. Apples are known to assist in bone density. In fact, eating an apple with its skin keeps the nutrients intact, such as fiber and antioxidants.

3. Incorporating bran within your diet

Instead of opting for the "white" breads, why not go for some whole wheat/ bran? I remember constantly being reminded of its benefits from friends, family, etc., and decided to see what all the fuss was about. The switch from white to brown bread was made, and I never looked back since. Eating some whole wheat bread, or cereal lowers your carbohydrates and promotes clearer skin. One cereal that really comes to mind is Raisin Bran. Wholesome, nutritious, and great for an active mind.

4. Adding a cool glass of milk

I may sound biased, but I try to add milk with whatever breakfast I may be having. From pouring it onto cereal to drinking it with an egg/ cheese sandwich, milk is key to maintaining a healthy blood pressure and is involved in generating energy. To be frank, I am shocked with people who have energy drinks and sodas for breakfast. I actually feel like I would have killed a brain cell or two if I ever did such a thing.

5. On-the-go dried Fruit & Nut mix

Why fill yourself up with chips that are high in fat and cholesterol, and are just extremely unhealthy? Go for dried fruits such as dried apricot, banana, apple, and pineapple. Likewise, if you're not allergic, why not try out highly fortified nuts such as walnuts, almonds, and peanuts. Walnuts are ideal against heart problems and decrease the risk of certain cancers, such as breast and prostate cancer. Dried fruits contain a high amount of fiber, vitamin E, and vitamin A. With all these options, you never have to feed that empty belly with junk food again!

In short, one should place his/ her health as one of the top priorities in life. Don't fill your stomach with "cheat" foods, as I call them; cheating our system with chips, sodas, candy bars. They get you high, and bring you down almost instantly. It doesn't do a body good. Try not to skip breakfast as it keeps you going for the rest of the day! Say NO to junk food with a big, wide grin on your face. Breakfast is a meal that can't be compromised so take the safe way out and live well. In the end, it is all worth it as you can breathe a sigh of relief instead of a cry for help.

There Are 7 Healthy Snacks For Weight Lose

"Snacking" and "unhealthy eating" may seem to be synonymous, but they don't have to be. If you snack on healthy foods, you can actually speed up your weight-loss efforts and get long-lasting results. Many diets fail because people get hungry between meals, particularly between lunch and dinner, and turn to unhealthy foods as snacks. However, eating healthy snacks can help keep your metabolism running at maximum efficiency.

Here are 7 great choices for healthy snacks that won't expand your waistline:

1. Nuts

The monounsaturated fats in nuts can reduce your levels of bad (LDL) cholesterol and your overall cholesterol, while preventing plaque from building up in your arteries. They also keep you feeling full for longer because of their high protein content.

2. Sunflower Seeds

Sunflower seeds and nuts share many of the same nutrients. Be aware, however, that sunflower seeds often have salt added to them, which can make them a less-than-healthy snacking choice. If sunflower seeds are your healthy snack of choice, make sure they're labeled "salt-free," "low salt," or "no salt added."

3. Popcorn

Popcorn has lots of good fiber and is low in calories - as long as it isn't covered with salt and butter, that is. Popping popcorn in an air popper is the healthiest way to do it. If you pop it on a stove, use a type of oil with monounsaturated fats, such as olive oil or canola oil.

4. Soy Crisps

Soy crisps might be described as the lovechild of a bag of nacho-cheese chips and a bowl of edamame. They're low in fat, high in fiber, and a good source of healthy soy protein.

The International Journal of Obesity recently conducted a study that concluded that soy protein doesn't just contribute to the weight-loss process - it also helps to ensure that you're losing fat, not muscle.

5. Peanut Butter

Peanut butter and other nut butters are a delicious and fun way to get your protein, which helps you feel full between meals. It tastes great all by itself, on crackers, in a smoothie, or with fruit. (There's actually a plate of apple slices and almond butter in front of me as I'm writing this - a personal favorite of mine.)

6. Fruit Smoothies

With enough healthy, filling ingredients, fruit smoothies can become more than a snack - they can act as a healthy lunch all by themselves. Depending on what you put in them, they can have as many as 600 calories, the same amount found in a healthy meal, and you'll feel full for a long time after having one. (Of course, fruit smoothies can make great snacks, too.)

You can make a homemade fruit smoothie out of your favorite fruit, some yogurt, and some peanut butter, or you can order one from a cafe or juice bar. When ordering, add protein to your smoothie by asking for a shot of soy protein or whey powder.

Keep in mind, though, that most fruit smoothies are high in fructose (the natural sugar in all fruits), and if you don't burn off that sugar, your body will store it as more fat.

7. Gum

If the answer you get when you ask yourself the question "Am I really hungry right now?" is "No" or "I'm not sure," try chewing gum instead of having a snack, even one of the snacks on this list.

According to studies, when you chew gum, the up-and-down motion of your jaws burns about 11 calories an hour. That may seem insignificant, but if you were to spend an hour every day chewing gum, you'd lose about an extra pound in a year - and that's not counting the calories you'd save by not eating snacks!