Breakfast: Don’t SKIP The Most Important Meal Of The Day

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You’ve probably heard it so many times and you may already be sick of it:

Breakfast is the most important meal of the day.

Breakfast is well thought-out to be the most important meal, especially so for children and adolescents, because it breaks the overnight fasting period. Breakfast provides you with the energy and nutrients that show the way to increased concentration in the work or at school. It has also been proven that skipping breakfast can hurt your child’s IQ.

During a rushing morning, it’s trouble-free to let breakfast fall low in your list of priorities, but taking just a few minutes to have something to fill your tummy can really make a difference to your day.  Without breakfast you are effectively running on empty, like trying to start the car with no petrol!

Also, some people skip breakfast in an effort to lose weight, but that’s not a good idea. Read on to find out why breakfast is a vital meal.

  1. It boosts brain activity. Your mental health also benefits from eating breakfast, mostly one that contains whole grains. Children, in particular, need a good breakfast to help them function well and think clearly at school. Countless studies have proven how eating breakfast can enhance memory and concentration levels.  Just like any other organ in the body, the brain needs energy to work at its best!
  1. It fills our energy needs. The longer you go without eating, the more your body starts to slow and shut down. Our energy needs differ depending on activity levels and life stage but normally, men have more needs of energy than women.
  1. Breakfast is good for the heart. Researchers have also confirmed that adults who have a years-long habit of skipping breakfast tend to have higher cholesterol, higher LDL and higher insulin levels. These are all precursors to heart disease and diabetes.
  1. Breakfast improves your metabolism. Your metabolism has a tendency to decrease when you go to sleep. Eating breakfast helps you jumpstart your metabolism. We all know that a faster metabolism will allow you to burn more calories during the day, another reason why regularly eating breakfast will help you weigh less.

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While breakfast is important, what you eat is important as well. If your idea of breakfast is a doughnut and a cup of coffee, or sugary cereal and a glass of fruit juice, you’re setting the stage for metabolic chaos. Fortunately, breakfast can be flavorful as well as healthy.

Easy-to-prepare breakfast food suggestions:

  • whole-wheat or wholegrain breakfast cereals, such as wheat biscuits, muesli or bran cereals
  • porridge, such as quick oats
  • fresh fruits
  • wholemeal or multigrain bread to toast
  • muffins or crumpets
  • toast toppings, such as baked beans, eggs, cheese or spreads
  • fruit or plain yoghurts
  • fresh fruit juices
  • low-fat milk.

If you skip breakfast, it’s possible that you could be going up to 12 hours or longer without any food – that’s not something you should just ignore. It is very important for you to make time for your morning meal.

Just in case you need a reminder as to why you should wake up and nourish your body – here – eat a healthy breakfast each day!

References:

http://www.webmd.com/diet/many-benefits-breakfast

http://www.hellawella.com/15-reasons-why-breakfast-still-most-important-meal-day

Foods To Fight Inflammation

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Our immune system is functioned to attack anything in our body that it recognizes as foreign and unfamiliar— such as an invading microbe, plant pollen, or chemical. The process is called inflammation. In some cases, inflammation persists, even when we are not threatened by a foreign invader.

How do we put a stop to this? One of the most potent ways to battle inflammation doesn’t come from the pharmacy or from our doctor, but from the grocery store. Our diet is a good place to start.

Choosing the right food may be able to reduce our risk of inflammation, or any kind of illness in general. Unhealthy foods may also contribute to weight gain, which is itself a risk factor for inflammation. Constantly picking the wrong ones could accelerate the inflammatory disease process.

Keep reading to find out what you can add to your diet to reduce the risk of inflammation.

Fish
Red meat has reasonably earned its bad reputation. It’s much higher in cholesterol and salt, which can cause inflammation. To get the right amounts of protein, switch to fish — like salmon, snapper, tuna, cod, halibut, and bass —which are all high in omega-3 fatty acid, which also helps to decrease inflammation.

Nuts and Fruits
For healthy snacking, try nuts and fruits. Walnuts, almonds, sunflower seeds, and hazelnuts are all great choices. They’re high in omega-3 fatty acids as well.

Why don’t you try replacing processed snack food with an array of fruits like apples, blueberries, cherries, pineapple, raspberries, and strawberries? The antioxidants in fresh fruits and veggies are sure to help your body fight off free radicals that can cause cellular damage.

Garlic
This one tastes so good that we put up with the bad breath afterward. But the powerful little garlic also packs a punch in the healthy-food department and works great for swollen joints

Chocolate
Thankfully, eating healthy doesn’t mean missing out on our favorites. Chocolates — that is at least 70 percent pure cocoa is the way to go. Opt for dark chocolate for a healthier treat.

Ginger
This spicy root has gained a following for its nausea-calming powers, but it has another trick up its sleeve — inflammation crushing. Studies have associated the root to lowered post-exercise inflammation and a drop in joint pain caused by the chronic inflammatory conditions osteoarthritis and rheumatoid arthritis.

Peppers
Peppers have high quantities of antioxidant vitamins and lower levels of starch. Hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation.

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Replace unhealthy eats like processed foods and alcohol with super foods like those mentioned above.  Remind yourself that fresh is best because that’s when are at their highest.

We all should eat healthy, but now that you know that our diet can treat swelling and inflammation? It makes even more sense to eat healthy.

Reference:

http://abcnews.go.com/Health/Wellness/14-foods-fight-inflammation/story?id=19421185

Take Care Of Your Eyes: Foods That Eyes Can Benefit From

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Our eyes – the windows of our soul. Our eyesight is precious. If you have health eyes, don’t take it for granted and wait until your visions get bad.

Eating healthy is beneficial for your whole body — of course, your eyes being included! Quite a lot of other vitamins and minerals are essential for healthy eyes that we aren’t aware of.  Research has shown the idea that vitamins and minerals in a variety of foods fuel your body and shield vision in the long run.

Nature has just what you need for energy boosts and vision protection. Here’s a list of food that your eyesight may benefit from:

  1. Carrots

We’ve all heard how carrots are good for eyes – and those are all true. Once you consume beta-carotene, your body changes it into vitamin A, which helps not only with good eye health, but also with a strong immune system and healthy skin. Baby carrots, sweet potatoes, pumpkin, spinach, and greens also contain a healthy dose. A few servings of these vegetables a day will give in great results in your vision.

  1. Fish

Cold-water fish such as salmon, tuna, sardines and mackerel are abundant in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. Supplements are also available to help us acquire our daily dose of omega-3s.

  1. Eggs

The vitamins and nutrients in eggs, including lutein and vitamin A (which may protect against night blindness and dry eyes), promote eye health and function.

  1. Citrus Fruits and Berries

Oranges, grapefruits, lemons and berries are high in vitamin C, which may diminish the risk of cataracts and macular degeneration.

  1. Nuts

Nuts are always a good idea and a great to-go snack! Pistachios, walnuts, almonds — whichever type tickles your fancy — are rich in omega-3 fatty acids and vitamin E that boosts up your eye health.

  1. Tomatoes

Tomatoes are also an exceptional source of vitamin C, another vision protector. Processed tomato products or fresh tomatoes eaten with a little olive oil will help increase the absorption of lycopene.

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There are other very plenty of ways to improve our eye health that we don’t take seriously — this includes getting enough rest (this allows your eyes to completely repair and improve from the day), exercising your eyes by blinking, and taking breaks from the computer screen and books.

Though all of these will help you lead a better vision and improved eye strength, the best way to improve your eyesight is through the foods you eat.  The next time you plan a meal, I encourage you to keep your eyesight in mind.

Along with getting the most from what you eat and proper care, you can do so much to protect the health of your eyes.

References:

http://www.rd.com/slideshows/improve-your-eyesight-foods-to-eat/#ixzz3gxKacI1J

http://www.hungryforchange.tv/article/5-foods-to-improve-eye-health

Green Tea And Its Overall Benefits

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Aside from water, tea is the most regularly consumed beverage in the world. In Asia, green tea is a common recipe ingredient, which is a great—and sneaky—way to incorporate this superfood into your diet. Green tea is said to be the healthiest beverage on the planet.

Many people report having more steady energy and being much more creative when they drink green tea, compared to coffee.

Here’s what green tea has to offer, from our brain to our belly.

Heart Disease.  Green tea improves both blood flow and the capability of arteries to relax, with research suggesting a few cups of green tea each day may help prevent heart disease. It may also defend against the formation of clots, which are the main cause of heart attacks.

Esophageal Cancer. Green tea is an exceptional source of powerful antioxidants, so it makes perfect sense that it could decrease your risk of cancer. It is also extensively thought to kill cancer cells in general without damaging the healthy tissue around them.

Weight Loss. If you look at the ingredients list for any fat burning supplement, most likely, green tea will be listed there. Green tea increases the metabolism. The polyphenol found in green tea works to strengthen levels of fat oxidation and the rate at which your body turns food into calories.

Skincare. Green tea can apparently also help with wrinkles and the signs of aging. This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can decrease sun damage.

Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

Memory. It protects your brain. A drink with 250 mg of green tea extract increased the brain connections that process and store information.

Tooth Decay. Drinking green tea on a regular basis can lead to a healthy mouth because tea’s catechins can essentially help kill mouth bacteria. Mouth bacteria can turn the sugar in foods into plaque, and plaque produces acids that can cause tooth decay. Catechins may also help kill the bacteria that can cause bad breath.

Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effectual for treating everything from influenza to cancer.

Green tea lemon

If you’re not very enthusiastic about green tea’s flavor, there are many ways to drink it. Try a few different kinds. Try it iced or hot. Add some of the natural herb to sweeten it if you want a sweeter drink. I personally love it with a fresh squeeze of lemon!

On the other hand, you should know that while adding lemon to your tea is beneficial, adding milk is not. The proteins in milk may bind to and neutralize the antioxidants in tea, such that its health benefits are significantly reduced.

If you basically want to lose weight and lower your risk of chronic diseases, then you might want to consider making green tea a regular part of your life.

References:

http://www.womenshealthmag.com/nutrition/green-tea-weight-loss

http://articles.mercola.com/sites/articles/archive/2015/04/23/green-tea-dementia.aspx

Pomegranate: Powerful Health Benefits

 

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One of the most popular, nutritionally rich fruit with unique flavor, taste, and heath promoting characteristics, pomegranate, is known as a superfood.

If you’re not familiar with the pomegranate, it is a red fruit with an outer layer; only the juice and the seeds inside are edible. Pomegranate juice is available year round, but you can purchase fresh pomegranates in most grocery stores.

This fantastic little fruit has a lot to offer after making its back into the news and market after extensive research. Here’s what you need to know:

Pomegranates are an antioxidant-rich superfood.  
The most important source of pomegranate’s benefits come from its antioxidant contents. It’s also an excellent source of the antioxidant vitamin C, with one pomegranate providing about 40 percent of the daily requirement for this vitamin.
If our bodies don’t meet the adequate supply of antioxidants to help neutralize free radicals, then we can be at risk of oxidative stress, which leads to accelerated tissue and organ damage.

Pomegranates may have anti-cancer properties.
Pomegranate’s antioxidant activity is known to reduce cell proliferation and invasion, and promote apoptosis (cell death) in various cancer cells.

Pomegranates may reduce arthritis symptoms and support bone health.
Pomegranates or pomegranate extract may help decrease joint pain and lessen inflammation in arthritis sufferers, according to experts. The antioxidants in pomegranates may also help to cut down the inflammation that contributes to the destruction of cartilage in your joints.

Pomegranates are good for the heart.
There is evidence to suggest that the antioxidants in pomegranates also benefit your heart in a number of ways, including lowering systolic blood pressure, slowing, and even reversing the enlargement of plaque formation in arteries, and improving blood flow and keeping arteries from becoming thick and stiff.

Pomegranate may also be useful against breast cancer.
Breast cancer is the most widespread type of cancer in women. Pomegranate extract has been publicized to slow down reproduction of breast cancer cells, and may even kill some of them.

Pomegranate may lower blood pressure.
High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes. Although pomegranate juice contains fructose, it does not raise the blood sugar levels as other fruit juices do.

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Pomegranate juice is, in general, safe to drink if certain facts are first considered. If you choose to drink pomegranate juice, check the label to be sure that you’re drinking pure pomegranate juice, and not a mixture of juices that contains added sugar. The sugar adds more calories to the juice, which reduces its heart-health benefits.

Pomegranates are considered to be among the healthiest fruits on the planet.

 

References:

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-pomegranate.html

http://www.ncbi.nlm.nih.gov/pubmed/19146506

Food For Energy: 9 Foods That Will Wake You Up

Fatigue and a shortage of energy are the most common complaints for people with a career, and every one of us has felt that all-out energy drain. Put down your cup of coffee and candy bar. Did you know that foods high in fat and calories can leave you feeling fatigued, since they oblige more energy to digest?

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It’s time to make smarter choices about what we use to fuel your body. Pick up one of these foods to get a healthy, natural energy boost:

  1. Brown Rice: Rich in manganese, the mineral that helps create energy from protein and carbs, it will help you maintain high energy all day. An all-around ingredient, for a powerhouse lunch or dinner.
  1. Bananas: Because they are composed generally of sugars and fiber, bananas are a perfect energy food.
  1. Almonds: Almonds make a great pick-me-up snack. Packed with protein, manganese, copper and riboflavin, almonds are a handy snack to keep at your desk or in your bag. Copper and manganese play a crucial role in keeping energy flowing throughout the body by neutralizing toxins within cells.
  1. Spicy Herbs: Spicy herbs can help rev up your metabolism and give you an energy boost. Some types of spices may even improve cognitive function, according to the Medical Journal Of Australia (PDF).
  1. Whole-Grain Cereal and Low-Fat Milk: Whole-grain cereal and low-fat milk is the ultimate way to start your day. Not only does it serve up an energizing mix of protein, fiber, and slowly-digested complex carbs, it’s ready in less than a minute. Their vitamin C will help you absorb even more of your cereal’s iron.
  1. Lemon water: The simplest way to get a boost, ever! Just add lemon to water and it transforms regular H20 into a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy. Hydration in general is key for a mood boost.
  1. Eggs: Eggs are the highest source of complete protein with eggs providing an impressive 30 per cent of your daily requirement.  They are great to help after exercise to ensure your muscles can recover properly and your body feels fresh for the day ahead.
  1. Carrots: I believe carrots are everywhere. You can even get baby carrots which are the perfect size for snacking and require zero prep. Enjoy a crunchy snack that will give you guilt-free energy with no crash at a bare minimum of expense.
  1. Dark Chocolate: Believe it or not, that’s actually OK to eat a bar chocolate 3 times a week — as long as it’s the right type of chocolate. Dark chocolate—and the less processed the better—is rich in a type of antioxidant called a flavanol, which studies have shown can help protect heart health. And a healthier heart means more oxygen delivered, which translates into higher energy levels.

The key to a healthy energy source is carbohydrates. But the key is eating the right kinds of carbs, ones that will give you that much-needed energy without sending your energy levels crashing. With that being said, you also won’t have to be carrying extra weight!

Keep your carb levels away from those sugary snacks and replace with healthy options. You know you want to!

How about? What kind of food boosts your energy?

Reference:

http://www.self.com/food/2011/12/energy-boosting-foods-slideshow/

Bad Eating Habits: Put A Stop To It

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Doesn’t mean that we put food to our body, everything’s already well. There are also bad eating happens that could have an adverse effect on our health. It’s not too late to reverse your worst habits, though. You can instantly change these ways and start living a happier, healthier life. From eating lunch at a desk to skipping meals – these bad habits are made to be broken.

Learn easy tricks to help you eat better every day.

  1. Rushing Through A Meal

Studies show that when you eat and hit the brakes, taking time to chew and enjoy the food, your brain has more time to register the meal you took and tell you to stop eating.

  1. Eating While Watching TV, Doing Online Shopping

You have to meditate on your meal. People are notably more attentive of how much they’re eating when they pay close attention to their serving sizes. The more TV you watch, the less physical activity you’re getting, increasing your odds of being overweight and developing type 2 diabetes.

  1. Aiming To Be The Perfect Eater

An all-or-nothing technique to eating is too limiting and unrealistic. Instead of thinking of a strict eating plan that doesn’t fit your lifestyle, focus on strategies that you can, with a little work, realistically live with. It’s not good to always deprive yourself.

  1. Eating Too Much Fast Food And Processed Food

Salty and fatty convenience foods are everywhere at the groceries and in commercials.  Decide on for mostly fresh and whole foods and read labels to help make the smartest choices when you do go for more highly processed goods.  Trans fat, often found in fast food, raises ‘bad’ cholesterol and blood fats that contribute to hardening of the arteries, as well as sacking up inflammation. The health benefits of making the switch to healthy food will be immediate and substantial.

  1. Eating Out More Than Twice A Week

Research shows that people who eat out two or more times a week are more expected to gain several pounds per year compared to those who eat out less normally. It’s a good health advice to reserve eating out for special occasions.

  1. Skipping Meals, Particularly Skipping Breakfast

You might think that skipping breakfast—a whole meal!—would help you cut calories, but the research says that eating breakfast can better help you lose weight. Skipping the first meal of the day can have serious penalty for your weight, your energy levels, and even your blood sugar. Because you’re re-fueling your body early in the day, you’ll also have more power in the morning. You may discover that you start to control your weight more easily, too.

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Don’t let your desire to lose weight create unhealthy eating habits! What you need is  healthy lifestyle that takes time to be learned. It’s easier said than done, but with a little practice and discipline, you can learn to organize your calorie intake without feeling deprived.

Anyone who struggles with food and eating can fall into habits that may lead to what professionals call disordered eating. Disordered eating can take many forms, ranging from unhealthy eating habits that keep you from losing weight to binge eating disorder, bulimia, or anorexia.

Your goal should be moderation, not perfection.

If you have any other bad habits that aren’t on the list – share it with us by commenting below!

References:

http://www.besthealthmag.ca/best-eats/healthy-eating/the-8-worst-eating-habits#rAMuH5PkuslJsGDS.97

http://www.webmd.com/diet/obesity/avoid-unhealthy-eating-habits