Wait! ... Why You Shouldn't Skip Breakfast

Wait! ... Why You Shouldn't Skip Breakfast by Frances Cheung

Do you ever find that you don't have time to eat breakfast in the morning? Or maybe you're trying to cut back on calories and figure skipping breakfast will help in your weight loss efforts? Or perhaps you just don't have an appetite for breakfast in the morning, or you just don't know what to eat?

I'm sure we've all heard it before: breakfast is the most important meal of the day. But is it really? Does skipping breakfast really make that much of a difference?

In short, yes, it does! Breakfast is so important, not only because it breaks the fast from between the time you eat dinner and when you get up (hence break-fast), working to jump start your metabolism, but because it also sets the tone for the day.

When you're creating the time and energy for breakfast, you're simultaneously honoring your body in that moment, sending yourself the message that it's important to you that you prioritize eating and being healthy - and this will carry through the rest of the day. Try it and let me know how it works for you!

Consider these other reasons for taking the time to honor your body with a healthy breakfast:

What you choose or choose not to eat for breakfast can really impact your moods, your energy, your thinking, and your concentration for the day. Food is more than just nutrients, vitamins and minerals. It is also energy. Feel scatterbrained some days and completely grounded on others? Hint: what you eat may have more to do with it than you think.

Eating breakfast stimulates our metabolism by breaking the overnight fasting period and replenishing our body's source of fuel. People who skip breakfast tend to snack and binge on less healthier items throughout the morning/early afternoon with whatever they can grab - be it a sugar-laden muffin at work, candy, or even soda. These foods are not only nutritionally deficient, they are often loaded with chemicals, empty calories, and wreak havoc on our thinking and performance throughout the day. It's not unusual for the bingeing to carry through to lunch or dinner, as your body continues to compensate for the skipped breakfast meal. Ultimately, skipping breakfast hampers weight loss efforts in the long run.

What do you do if you just don't feel hungry in the morning? Try having dinner earlier in the evening, and have a lighter meal. By morning, you should have an appetite. It may also take your body some getting used to at first. If you don't have an appetite in the morning immediately, there's no need to force yourself to have a big breakfast. Eating complex carbs with some protein, i.e. sprouted, whole grain toast with some almond butter, is perfectly fine.

Breakfast doesn't necessarily require much time - it just requires preparation in advance, and waking up 15 minutes or so earlier in the morning to make. Take a half hour during the weekend, and stock up on a few different options for breakfast. How about some frozen berries for smoothies, bananas for your oatmeal, or steel cut oats for a more hearty breakfast?

Keeping all the above points in mind before you go to bed tonight - what will you eat for breakfast tomorrow morning?

And be sure to note the difference in your energy, mood, focus and concentration!



Frances Cheung is a board certified Holistic Health Counselor. Her mission is to inspire, motivate and empower busy professionals in taking really good care of themselves through step-by-step nutrition and lifestyle guidance, so they can enjoy vibrant health and live the life they desire. To learn more about Frances' customized approach to health and wellness, visit http://www.francescheung.com .


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Six Foods To Save Your Brain

Six Foods To Save Your Brain by JD Bell

It was just a few months ago when I experienced what some might call a "senior moment". I was in a conversation and, all of a sudden, I had a thought I wanted to get out, but couldn't think of the word I needed to express it. I knew exactly what I wanted to say, but the specific word I was looking for just wouldn't come.

Moments like this are not necessarily tied to age and have happened to anyone who has forgotten a name, misplaced their car keys, or found themselves tongue tied in a conversation. They just seem to occur more frequently as we get older and our brains lose vitality.

However, there are ways to ensure that your brain continues to operate at a peak performance level, even as we age. The key is to energize the cells of the brain by supplying it with a steady diet of brain essential fatty acids and ensuring that blood sugar levels remain consistent.

There are many supplements that have been designed to provide brain-rich chemical combinations, but it all starts with a healthy diet. There are many foods that provide brain essential nutrients, but six key staples excel in their ability to keep our brains young and sharp.

Berries

Berries of all types, but especially blueberries, raspberries, blackberries, cranberries, and strawberries, provide high levels of brain essential omega-3 fatty acids. A study at Tufts University showed that rats, when fed a diet that included blueberries, raspberries, strawberries, and vitamin E, tested at a superior level for balance, memory, and speed while navigating a maze.

Fresh berries are best, but frozen will do in the off-season.

Fish

Cold water fish are rich in omega-3 fatty acids. Salmon, herring, mackerel, sardines, and tuna all contain high levels of the brain essential omegas. Wild, deep water fish are best as they typically avoid heavy exposure to mercury, dioxin, and the other toxins and bacteria that permeate shallower waters.

Eggs

Eggs get a bad rap for their relatively high levels of cholesterol, but they actually provide multiple nutrients critical in the maintenance of healthy brain tissue. Eggs are rich in lecithin, a critical building block for brain membranes, and a natural emulsifier of cholesterol and fats.

Eggs are also contain high concentrations of lipids, serine, inositol, and the brain essential amino acids tryptophan and tyrosine. All are critical components in maintaining mental clarity, memory, and other brain functions.

Spinach

Spinach, especially when served fresh and raw, protects healthy brain cells and rejuvenates old and damaged ones. The green leaves contain high levels of the B vitamin folic acid which is a powerful neuro booster. Studies have shown that diets rich in folic acid prevent the onset of Alzheimer's and other mentally degenerative diseases.

Spinach also contains high levels chlorophyll, lutein, and flavonoids. Flavonoids are especially valuable for the long lasting antioxidant protection they provide.

Other green vegetables that feed the brain include kale, broccoli, basil, arugula, kelp, and cilantro.

Beans

Beans are at the top of the brain-essential food chain. The dark beans (black, red, and kidney), provide a healthy supply of low glycemic carbs, brain essential amino acids, and high concentrations of antiaging antioxidants.

Walnuts

A handful of walnuts provides over 3g of healthy omega-3s. They contain an optimal balance of the omega-6 and omega-3 fatty acids, ensuring that the maximum benefits from both are obtained.

Walnuts are best acquired while still in the shell to preserve the valuable oils inside. They make an excellent snack between meals and assist in stimulating healthy brain activity throughout the day.

Peanuts, hazelnuts, pecans, and almonds are also excellent sources of antioxidants.

A fine tuned brain is a critical component of any healthy lifestyle. It all starts with a diet rich in brain boosting vitamins and nutrients that will keep you sharp and focused. You can live younger if you include them in your daily eating habits.



J.D. Bell is a former professional nutrition and fitness trainer. For more information on antiaging programs and recommendations, including some free trial offers, visit The Antiaging Clinic

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7 Nutritional Tips To Increase Brain Power

7 Nutritional Tips To Increase Brain Power by Alex Fyfe


Mentioned below is a seven step plan to enable you control your diet under control and for consuming food as a medicine for the brain.

1.Increase levels of Water Intake - As your brain comprises around 80 % water the first and foremost rule of brain nutrition is to have adequate water for keeping your brain hydrated. Even very slight dehydration can increase the level of stress hormones that can cause damage to your brain. At least 84 ounces of water is required to be drunk in a day. It is good to have liquids devoid of sugar, artificial sweeteners, sugar, alcohol or caffeine.

2.Restriction of Calorie - Scientific research has proved that a calorie restricted diet is useful for the brain and longevity of life. Eating in excess reduces your life span. Restricting your calorie intake controls weight, reduces chances of cardio-vascular diseases, risks of cancer, and strokes caused due to obesity - that is a major risk factor for all these illnesses.

3.Good Fats, Fish, Fish Oil, & Bad Fats - A large portion of the grey matter of the brain is made up of DHA, a form of omega-3-fatty acids that is found in fish. Cell membranes are formed from the fat present in the brain and determine some of the vital functions of the brain. Neurons also containomega-3 fatty acids. The retina of the eye also contains high quantities of DHA. According to Research and study conducted in the recent years diets rich in omega-3 fatty acids may enhance positive mood and a healthy emotional balance in the years to come. .

4.Dietary Antioxidants in increased quantities - Scientific research has substantiated that a considerable amount of dietary antioxidants intake that comes from fruits and vegetables reduce the risk of a cognitive impairment significantly. Study and research disclosed that free radical formation played a vital role in brain deterioration with age. When oxygen is converted into energy by a cell freed radicals are formed. Produced in normal amounts they rid the body of harmful toxins, keeping it healthy and strong. On the contrary if produced in excess, they damage the body cells and tissue. Vitamin C, E and beta carotene restrict production of excess amount free radicals in the body. The Department of Agriculture in the US have mentioned the following to be the best antioxidants: Blackberries, Blueberries, Strawberries, Cranberries, Raspberries, Spinach, Plums, Brussels sprouts, Broccoli, Beets, Oranges, Avocados, Red bell peppers, Red grapes, Cherries and Kiwis.

5.Carbohydrates, Balance Protein & Good Fats: In view of obesity and the various issues related to weight the best thing is the Atkins Diet and its clones that get rid of many of the simple sugars we consume. High refined sugar diets enhance diabetes, cognitive impairment and tiredness. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly. The main principle is that a balanced diet is essential, especially balanced with proteins, carbohydrates and good fats. Proteins help in balancing blood sugar levels. During every snack or meal or, try to balance the intake of protein, fat and high fiber carbohydrates.

6.For you to follow a "brain healthy" calorie restricted diet plan you need to have some great references and choices. The book Super Foods Rx by Steven Pratt and Kathy Matthews is good resource in this context. It enlists 14 priority food groups that keep one healthy with reasonable calorie intake. The American Cancer Society prescribes 5- 9 servings of vegetables and fruits in a day.

7. Plan Snacks - Snacks are helpful in balancing intake of carbohydrates, fats and proteins. Some favorite low calorie snacks Vegetables and dried fruits are examples of some great low calorie snacks, not the dried fruits & vegetables found in supermarkets that are packed with preservatives. When you much on veggies or dried fruit balance it out with some intake of protein and little fat.



Alex Fyfe is an expert in the area of health & Fitness and has published numerous documents which can be seen various article sites and on http://www.alexfyfe.com . If you need help with dieting check out http://www.fitteryounow.com .


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4 Quick Tips To Eating Healthy

4 Quick Tips To Eating Healthy by Chris Jensen

The best part is that you can eat as much as you want of some of your favorite foods! There is absolutely no cutting back when it comes to certain items, and the results are real, significant, and fast. This program definitely may not work for every person, but if you are serious about losing weight quickly and cheaply, this is a great solution for you.

These 4 quick tips work great for losing weight, because it will provide you will all the nutrition that your body would get from a normal diet, but at the same time will make you lose weight fast. It uses what you eat to burn fat quickly and efficiently, maximizing your body's weight-loss potential.

Some of the foods that you can eat as much of as you want are as follows:

1) Apples: Apples are delicious and one of the best things you can eat. They don't require packaging, are convenient, are extremely filling, and have a great amount of vitamins. They also work to hydrate your body, and can keep hunger pains away. Eat as many apples as you want every day, and still maintain a great figure. Also, there are so many varieties of apples that you can have a different kind every day and never get bored!

2) Black beans: Black beans are full of protein, are extremely cheap, and go great on everything from salads to burritos. Throw in a little chili powder and some salt, and they make a great meal all by themselves. Mix in a little brown rice and you have a hearty meal! Anyone can make black beans work in their diet, as they are extremely versatile and are one of the cheapest foods you can get. Try to work in Black beans at every meal to help fill you up and provide extra protein for muscle building.

3) Low Calorie Yogurt: Low Calorie Yogurt is delicious, provides Vitamin D, and helps keep the weight off permanently. Yogurt makes a great breakfast, snack, lunch, or can be part of a healthy dinner. It is also very affordable, and it doesn't take much to spice it up with a little cereal or crunchy granola.

4) Eggs: Eggs are nutritious, full of protein, and can work in any meal plan. You can cook them a variety of ways, so eggs are never something that is going to get boring to eat. They should be a staple in everyone's diet.

This weight loss program is not intended for long-term use, but can help you lose weight and burn fat quickly and effectively, and also at a low price. Stay on track to develop healthy habits and that is how you will achieve a long term healthy lifestyle.



Chris Jensen is a contributing author of Jetfly Blog. For more related articles and reviews visit Jetfly Healthy Lifestyle Blog now. Also, for the best up-to-date related online products, check out Jetfly Shakes & Drinks Shop for todays current online deals.

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An Apple A Day Keeps The Doctor Away

An Apple A Day Keeps The Doctor Away by Mary Anne Durkee

"An apple a day keeps the doctor away", this is what my sis and I grew up with. My mom made all possible efforts to drill this into us. She felt it was the best way to get us to eat an apple without a fuss (a really fussy eater I was till I started cooking. Only when I started cooking on my own did I actually realize how much of effort my dear mom would have put into making each of the yummy dishes).

My mom was definitely successful in her efforts and so "an apple a day keeps the doctor away" became a part of us in no time. It was the rule until we grew up, however, while in university somebody added a new twist to it? An apple a day keeps the doctor away, however, if the doctor is handsome keep the apple away. No doctor seemed so interesting that he was worth keeping the apple away for. However today with in-laws being doctors this is something that we all have a good laugh over.

Coming back to apples, this is truly a wonder fruit. Available in so many varieties and sizes red, green, big and small you would be able to find just the one to suit your preferences. It has several properties that goes to make it a wonderful source of nutrition.

Apples are known to work wonders preventing several types of cancers namely the prostrate cancer, lung cancer and colon cancer. A native of the Central Asian region, the apple is high in fiber and is effective in regulating the bowel movements. Apples are also good for the heart, a symbol of romance apples help in controlling cholesterol levels and are also helpful in weight loss. With high antioxidant properties, apples must definitely be a part of our diet to stay healthy and fit.

With fruits and vegetables making a major difference to our overall health and well-being it is advisable to include a generous helping of a variety of fruits in the daily diet. Apples are definitely a must have whether raw or in some other delicious form.

When eating them raw, do ensure that you wash your apple well before consuming it. This is very important considering the harmful insecticides and pesticides that form a layer on the surface of such fruits. Organic apples - a great choice as you eliminate all the harmful effects.

There is scope for a lot of experimentation with this wonder fruit. From apple shakes that tastes great with honey to apple pies and tarts they are truly heavenly. Apple pies with crisp pie crusts and delicious soft apples on the inside can be absolutely divine. Baking an apple pie can be a lot of fun too. I remember once trying an apple crumble recipe. The recipe was simply superb as a dessert. Served with a dollop of ice cream it was indeed an instant hit.

I liked this video by Scott too, wherein he has shown how to go about making caramel apples. I like caramel strawberries or the chocolate dipped strawberries but doing them with apples did add a good twist. There's definitely a lot you can do with apples.

So, the next time you meet a handsome and interesting doctor - you definitely know what to do. Don't put the apple aside, treat the doctor to a delicious apple pie and you can be sure of what to expect. Remember the way to a man's heart is definitely through his stomach:).



Mary-Anne is a featured member and regular contributor at ifood.tv, a global food network, featuring recipes from all over the world. Other popular healthy recipes videos on ifood.tv include apple recipes, asian recipes and asparagus recipes.

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