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!

The Healthy Whole Wheat Nut Butter Bread Recipe

I am always on the search for a good banana bread recipe. I was looking for one that was whole grain, low sugar and high protein, so I could feel good about giving it to my kids on a school day. I found the original recipe here. But I tweaked it a bit to fit my food preference.

Whole Wheat Nut Butter Bread

• 1 cup King Arthur White Whole Wheat Flour
• 1 cup quick cooking oats
• 1/2 c brown sugar
• 1/4 c ground flax seed
• 1Tbs baking powder
• 1 1/4 cup unsweetened Coconut milk ( I prefer So Delicious, but you can use regular milk if you prefer)
• 1/3 cup soy nut butter (I just had some on hand, next time I will use PB)
• 1 Egg
• 2 large very ripe bananas
• 1 tsp vanilla

Blend all the ingredients in a blender, or with a hand mixer. This is key to get all the ingredients smooth.

Pour wet mixture on top of dry mixture and stir with a spatula until well mixed.

Pour in a bread pan and bake for 50-60 min at 350.

After baking gently pop out of pan and while hot wrap in foil. Let it cool like this and you will have moist delicious banana bread. I let mine cool about 2 hours. Keep it wrapped in foil to keep moist.

There Is So Much Healthy Food For The Fatter To Lose Weight

If you've ever been on a diet, you know the awful feelings of deprivation and hunger that come over you as you cut back on the amount of foods you eat each day. Feeling this way for too many days in a row can almost guarantee that you will give up on your efforts, and stop dieting altogether. Even worse, it may cause you to fall into emotional binge eating and end up gaining more weight. So, the key to any successful weight loss effort is to cut calories by consuming foods that curb hunger and keep you satisfied. And if those healthy food is highly nutritious and delicious, you can almost guarantee a successful outcome.

Protein and fiber are the best types of nutrients to help you feel full and keep you eliminating regularly. Elimination is key, as constipation leads to excess of toxins, which your body wraps in fat molecules, making it a lot harder to lose the weight.
Most of us assume that the best protein comes from animal sources, like chicken, fish and some lean meats.

1. Vegetable Soups

Water is one of the best appetite suppressors there is. Have a glass of water when you’re hungry, and the hunger will go away for awhile. Soups can help you control or suppress your appetite even longer and provide a wonderful opportunity to add nutritious ingredients like whole grains and vegetables to your daily routine. Studies have shown that people who consume two portions of low-calorie soup every day lose up to 50 percent more weight than those who consume the same calories through other means.

2. Quinoa

Another ancient American grain, Quinoa was a staple in the diet of the native peoples of Central and South America. Quinoa is considered a complete protein (i.e. includes all essential amino-acids), it’s a great source of fiber, calcium and other nutrients, and it is very easy to digest.

3. Whole Grain Oats

Whole grain oats are very high in fiber and very low on the glycemic index, which means that they take longer to digest, helping you feel fuller, longer. It is important to note here that the oats must be consumed in their whole grain form (not the sugary, instant formula available in supermarket isles), and without all the added stuff that could turn it into a sugary snack instead of a healthy meal. Dress it up with cinnamon, walnuts or pine nuts, which can help curb your appetite even further.

4. Apples

This fruit is relatively low in sugar, and it will make you feel full for a long time. Apples are great at suppressing your appetite, because they contain a lot of a bulky type of fiber. This fiber has the ability to expand in your stomach, making you feel full and turning off your appetite longer than other fruits, and far longer than other processed snacks!