Healthy Raw Food Breakfast Recipes : Introduction to Raw Food Breakfast Recipes

Learn how to make healthy breakfast recipes for a raw food diet with an introduction to raw food breakfast ideas in this free cooking video on making raw food breakfast recipes. Expert: Denise Bennett Bio: Denise is a Raw food chef. She is a partner in "Light & Love Cafe," in Sedona Arizona. She is also the owner of "Gentle Soul Cafe" in LA, CA. Filmmaker: Danniel Fishler



http://www.youtube.com/watch?v=upUXtpMfvg0&hl=en

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What Calories Gain Weight? Eat These 5 Healthy High Calorie Foods and Gain Healthy Weight Fast

The people that usually have a hard time gaining weight are hard gainers, but the truth is, most people that find it hard to gain the weight they're looking for are not eating enough high calorie foods. When you start including foods high in calories into your diet you will begin to gain the weight your looking for, simple as that.

When your changing your diet to gain weight you must make sure your not including just any calories in your diet. You have to increase your calorie intake in a healthy manner and make sure the foods your eating have some kind of nutritional value as well. So what are some healthy foods high in calories that can help you gain weight quickly? Take a look below at 5 foods high in calories but healthy at the same time.

Bananas: Bananas contain a lot of useful minerals and vitamins which make them a very healthy and nutritious food item. Bananas not only have the benefit of being healthy but they also pack a lot of calories as well. One medium banana will provide you with about 115 calories.

Nuts: Nuts are high in calories and fat but they also have other healthy ingredients such as healthy monounsaturates. This makes them a healthy but calorie high snack you can use in between meals to keep your body gaining the most weight possible.

Peanut Butter: Peanut butter contains a lot of monounsaturated fats which is good for you, and one teaspoon contains about 62 calories. Now imagine when you spread peanut butter over a slice of wheat bread, this will give your weight gaining calories a good boost.

Pasta: A typical serving of pasta will provide you with around 800 to 1,000 calories. This makes pasta and other carbohydrates great for gaining weight. Other healthy carbohydrates you should consider including in your diet are whole grains, cereals, beans, potatoes, and rice.

Breakfast Cereal: Each morning you should develop the habit of eating at least 1 serving of cereal for breakfast. 1 serving of your favorite cereal can give you a 185 calorie boost for the day.

Eating the right foods is one thing, but you also need to make sure you involve yourself in a regular workout routine to achieve a bigger toned body, not a flabby and chubby one. Even if your a hard gainer, with the right healthy high calorie foods along with the proper workouts you will have no trouble at all to gain weight.

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Lose weight the Healthy way: Week Two of the Fat Smash Diet The Foundation

Yay I lost 2.9 pounds in nine days! Follow me: datgirl25makeuponabudget.blogspot.com and twitter.com/datgirl25 Week Two: Same rules apply 4-5 meals a day 1. eat as many fruits and veggies 2. dont skip meals 3. continue a physical activity 4. stay away from FRIED, SUGAR, and unnessary calories! Foods Allowed: Same list as in Week One plus; MEATS (3-4 oz) Chicken, baked, no skin Turkey, baked, no skin Ground beef, extra lean sirloin, broiled Sirloin Steak, Broiled Lamb, Broiled SEAFOOD: halibut, tuna, salmon, snapper, striped bass etc: 3oz (NOT FRIED) 4 large shrimp 3oz mussels 6-12 oysters 3 clams EGGS: 4 egg whites or 1 whole egg(scambled, boiled, or poached) MILK & CHEESE: 2 1/2 cups low fat, skim, or soy milk 2oz cheese (about 2 slices) 1/2 cup cottage cheese per day CEREALS: 1cup a day for hot cereal and 1/2 cup of cold cereal corn flakes, cheerios, oatmeal, farina, total, bran flakes, life, rice crispies, puffed rice, puffed wheat, wheaties, special k, and chex SWEETNERS: 4 tsp of gradulated sugar (or sugar substitute) 1tbsp of honey SPICES & HERBS: 2 tsp salt pepper as you like FLAVORINGS: 2tbsp of fat free dressing 1 tbsp extra virgin olive oil 1 tbsp of fat free mayo 2 pats (2teaspoons) of butter DRINKS: 1 10oz cup of coffee and 3 cups herbal tea and 5 cups of club soda or 2 cans of diet soda and 1 cup of ice tea-sweetened only w/. 2 packets of sugar substitute or EXERCISE: increase your exercise plan by 5-10percent lemonade made w/. real lemons and 2 packets of ...



http://www.youtube.com/watch?v=fSzZHbKJ9WA&hl=en

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Is Your Breakfast Cereal Healthy?

How many times have you stood in the middle of the cereal aisle wondering which breakfast treat to purchase this time? The cereal aisle can be very overwhelming. There is sweet, there is crunchy, there is bland, there is whole grain, there is refined grain, there is vitamin enriched, and there is fiber enriched. Some have dried fruit, some have nuts, some have chocolate, some have peanut butter, and some have cinnamon. So how do you know if the cereal you are eating is the best one for your health?

Well the truth is, if you eat cereal at least once a day it can have a tremendous impact on your health. That is if you pick the right cereal. So which breakfast treat is the best alternative? One of the most important things to look for when choosing a cereal is that it is made from whole grains. Whole grains are great for our health because they lower our risk of developing diabetes and heart disease. They also reduce our chances of unnecessary weight gain. Once you find a cereal that is made from whole grains, make sure that it is also rich in fiber. Many of us don't consume the recommended daily fiber, so buying a fiber rich cereal will increase our chances of reaching that goal.

Some people believe that cereals made from refined grains are healthy for the body. But the truth is that refined grains don't offer nearly as many health benefits as whole grains. Some other things to look for when shopping for healthy breakfast is to find a cereal that is low in sugar, contains no saturated fat, contains no trans fat, has numerous health benefits and still tastes good. Because no matter how healthy your breakfast choice is, if it does not taste good you will not want to eat it; hence, find something that is healthy and delicious.

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YouTips4U - Healthy Diet Breakfast Weight Loss Tips

To purchase a YouTips4U Custom Designed T-Shirt, please click here: cgi.ebay.com For more helpful tips, or if you have any questions, please visit www.youtips4u.blogspot.com Hi, in the video I discuss how to add important fiber and the importance of a good breakfast. I show you what I have for breakfast that stays with me for hours. A good breakfast really sets the tone for an energized day and helps you lose weight by reducing the need to overeat later in the day. I hope you'll find this video helpful and that it will motivate you to make breakfast a priority. I welcome your comments and don't forget to subscribe because I have lots more helpful tips to come!



http://www.youtube.com/watch?v=5CCQgQfMA50&hl=en

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The Weight Loss Benefits of Eating a Healthy Breakfast

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The saying suggests 'Eat breakfast like a Queen, lunch like a prince and supper like a pauper' and it is correct! According to clinical trials by the American Dietetic Association opening your day with a calorie controlled breakfast can have a detrimental affect on your capacity to lose weight.

Yet despite all these statistics point to the contrary, over 30% of individuals still think that missing breakfast can help them to reach their weight loss goals, when the sad reality is: bypassing breakfast can influence weight gain!

A 1994 study for example revealed that children who don't eat breakfast are twice as likely to become obese in later life than children who regularly ingest breakfast...

Is there an alternative?

Forget the pressures to eat less food and discover why including a hearty breakfast into your eating habits, can in fact aid you to benefit from:

Improved energy - a good breakfast can efficiently boost your metabolic rate (after your night time 'fast') and create the momentum of your calorie burn for the remainder of the day. Without a constant supply of glucose, your body cannot work properly leaving you feeling tired, grumpy and fidgety.

Improved cholesterol levels - according to research by the University of Nottingham has revealed, missing breakfast can trigger increased LDL levels due to silly dietary decisions for the entire day. Yet, eat a hearty breakfast enriched in fibre including oatmeal, strawberries and citrus fruits i.e. apples and you can efficiently decrease your cholesterol levels and keep them under wraps.

Bolstered excess weight loss -a study by the National Weight Control Registry has divulged that over 80% of individuals who get rid of 30 pounds or more eat breakfast day

Better work behaviour - decide to eat breakfast first thing in the morning and you can benefit from better concentration, more controlled memory retention and improved problem-solving capabilities

Of course, all of these health improvements only really applies if you can skip the temptation of ingesting croissants, fatty meats and meals that include high sugar, saturates and calories...

To achieve healthy weight loss you eat a good, hearty breakfast cereal where you can easily include bananas, apples, mango, low fat yoghurt, low fat milk and oatmeal into your breakfast - basically all you could need to improve your metabolic rate.

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Healthy Raw Food Breakfast Recipes : First Step in Serving a Raw Food Breakfast Plate

Learn the first step and how to make a healthy breakfast plate for a raw food diet in this free cooking video on making raw food breakfast recipes. Expert: Denise Bennett Bio: Denise is a Raw food chef. She is a partner in "Light & Love Cafe," in Sedona Arizona. She is also the owner of "Gentle Soul Cafe" in LA, CA. Filmmaker: Danniel Fishler



http://www.youtube.com/watch?v=xdLmI8rHlyE&hl=en

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Oats and the Glycemic Index - Time to Get Healthy!

 The Glycemic Index is a scale applied to foods based on how quickly the glucose in foods is absorbed into the blood stream, relative to pure glucose. Some nutrition professionals use the glycemic index as a tool for people trying to control blood sugar, such as those with diabetes.[ref. Science Daily 2007] All foods that contain carbohydrates, such as starchy vegetables (potatoes, corn), desserts, fruits, bread, pasta and rice, can be tested for how they affect blood sugar levels after being eaten.

Glycemic index variations occur in the average person, the diabetic and the non-diabetic. These variables can change the glycemic response to a food or meal by as much as 100 percent. The Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point and is given a Glycemic Index (GI) of 100. Steel cut oats rate 42 on the glycemic index, old fashioned rolled oats ranking in at 50. In addition to steel cut oats, whole grain breads, veggies and most fruits are relatively low on the Glycemic Index. Oats are most often used as oatmeal, flakes or rolled oats. They are rich in starch and protein and are used in oatmeal, cake, cookies and breakfast cereal. Oats are cold tolerant and will be unaffected by late frosts or snow.

Typically 2 bushels are sown per acre either broadcast or drilled in 6-inch rows. Oats are the third leading cereal crop produced in the United States (after wheat and corn) and the fourth most important crop worldwide. They were once considered a weed that grew right with the barley and wheat. Oats are the seeds of a cereal grain, which has been cultivated for food for thousands of years. Early humans just ate the whole seeds after the inedible hull had been removed, typically stewing them for extended periods of time to make gruel. Oats are high in vitamin B-1 and contain a good amount of vitamins B-2 and E. Oats are sometimes mixed with other forages, but mixtures seem to be rarer than pure-stand oats, probably because oat-legume mixtures are often more difficult to manage. The aim of the mixture may be to improve the overall quality of the forage or to prolong the production season.

Oats are typically grown in cool environments. The highest yields are had in the United Kingdom, where cool moist summers (combined with good farming) make the ideal climate for oats. Oats are often grown on the same fields or milled in mills that grow or mill other grains. Oats are often processed in the same mills as wheat and other gluten containing grains and may get contaminated, making the product unsafe for consumption by a celiac requiring a gluten-free diet for life. Oats are high in fiber (10 to 15%) and are too bulky to constitute a major portion of the diet for most classes of swine, especially for young, growing pigs. The average energy value of oats is given as 80% of the energy value of corn. Oats are consumed mainly as a breakfast food, snack product, or bran form in this country. Before oats are milled, the hulls are removed leaving the oat groat. Oats have been in cultivation for over 4,000 years beginning to carve a niche for themselves in Europe approximately 3,000 years ago. Oats are high in mineral content and also in several vitamins. Formerly fed mostly to horses, oats are now used as feed for dairy cattle and poultry as well. Oats are a good source of essential vitamins such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. They also contain zinc, selenium, copper, iron, manganese and magnesium.

Oats are a good source of B Vitamins, which are critical for your body to utilize energy, and are important for the production of red blood cells, which deliver oxygen to your body. Vitamin E is also used in the formation of red blood cells as well as the maintenance of bodily tissues. Oats are easy to grow with equipment and techniques used for wheat. Introduction of multicut varieties has reinforced the popularity of oats as fodder, but continuous breeding efforts are necessary to maintain disease resistance. Oats are also used for acute or chronic anxiety, excitation and stress, weak bladder, connective tissue disorders, gout, kidney ailments, skin diseases and as a tonic. Oat straw is used for the flu, swine flu, coughs, abdominal fatigue, bladder and rheumatic disorders, eye ailments, frostbite, gout, impetigo, and metabolic diseases. Oats are also used in some brands of dog and chicken feed. Steel-Cut oats are inherently full of nutritional value and are high in B-Vitamins, calcium, protein and fiber while low in salt and unsaturated fat.

One cup of Steel-Cut oatmeal contains more fiber than a bran muffin and twice as much fiber as Cream of Wheat. Steel cut oats take longer to cook than traditional oats - sometimes as long as 30 minutes. However, the time can be greatly cut down if the oats are soaked overnight in half or all the cooking liquid. Steel-cut oats are raw, but they are not alive and fresh. Steel-cut oats are oat groats that have been chopped into smaller pieces and retain bits of the bran layer. Since the bran layer, though nutritious, makes the grains tough to chew and contains an enzyme that can cause the oats to go rancid, raw oat groats are often further steam-treated to soften them for a quicker cooking time (modern "quick oats") and to denature the enzymes for a longer shelf life. Steel cut oats are whole, crushed grains of oat which has been cut into smaller pieces. Steel cut oats are less processed and have a nuttier flavor. Steel-cut oats may be substituted in recipes where rolled oats would ordinarily be used-from oatmeal to breads, cookies or bars. Steel-cut oats offer a chewier and a firmer final product. For diabetics in particular, oatmeal should be a staple but we all should be having oats on a regular basis.  

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Quick Healthy Snacks For Busy People

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In today's hectic society, many of us spend majority of our day working and driving to and from places. It is often difficult to eat a healthy snack or even a healthy meal. Many of us rely on fast food restaurants to provide us with our daily nutritional needs. That is usually not the healthiest alternative. However, for those of us who are willing, here are a few healthy snacks on the go.

The first healthy snack on the go is trail mix. This is a fun little snack because you have the opportunity to add your favorite products. Some popular mixes include: dry cereal, nuts, and dried fruit. When using dry cereal in your trail mix, be sure that you chose a cereal that is high in fiber and whole grains. Consuming this snack midmorning or in the afternoon will make you feel healthier and will give you an energy boost. Other healthy snacks on the go include raw veggies and fresh fruit. To make the snacking process easy, you can simply wash a large quantity of carrot sticks, celery sticks, red peppers, and broccoli. This way you do not have to spend the time washing vegetables every day. Wash enough veggies to last three to four days. As for fruit, apples and pears are the easiest on the go snacks. However, if you wish to get creative, you can always create a fun fruit salad.

And lastly, another healthy snack for people on the go is an energy bar. When looking to buy an energy bar, be sure that you purchase one that is low in calories, trans fat, and saturated fat. Look for a bar that is high in carbs if you want an energy boost or a bar that is high in protein if you want something more filling. Energy bars, along with the other foods listed above, are great healthy snacks for people on the go.

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Healthy Raw Food Breakfast Recipes : Fifth Step in Serving a Raw Food Breakfast Plate

Watch as our expert demonstrates and explains the fifth and final step to serving a delicious and healthy raw food breakfast plate in this free cooking video on making raw food breakfast recipes. Expert: Denise Bennett Bio: Denise is a Raw food chef. She is a partner in "Light & Love Cafe," in Sedona Arizona. She is also the owner of "Gentle Soul Cafe" in LA, CA. Filmmaker: Danniel Fishler



http://www.youtube.com/watch?v=W0bym5KDuQo&hl=en

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Ideal Healthy Breakfast

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A healthy breakfast is the foundation to having a successful day and long-term fitness. Unfortunately, there are few options for a healthy breakfast at most restaurants and in prepackaged breakfast products.

The traditional American breakfast is extremely unhealthy. Here are the usual options.

Un-Healthy Breakfast

Fried eggs; bacon, sausage, or ham; fried potatoes; buttered toast; & coffee.
Fried omelet with cheese; bacon, sausage, and/or ham; fried potatoes; buttered toast; & coffee.
Pancakes, crepes, or waffles; butter; syrup; bacon or sausage; and coffee.
Sugar coated cereal, buttered toast, and coffee.

The above breakfast selections contain a huge amount of the bad fats (saturated & trans fats) from several categories including animal and dairy. They also contain high concentrations of other unhealthy ingredients like salt and sugar. Fried foods are also bad for your health.

An un-healthy breakfast will not only damage your body in many ways but it also only gives you a limited amount of energy. If your breakfast contains a lot of sugar, you'll get a short burst of energy followed by a dramatic drop leaving you feeling lethargic. This is known as the "crash."

Healthy Breakfast

Since breakfast is the most important meal of the day, it should be nutritious, filling, and satisfying. It's the most important meal because your body is in urgent need of food in the morning since you haven't eaten for 6-8 hours while you slept and it establishes your body's energy level for the day.

There are several bonuses to having a healthy breakfast. It will help you to control your weight. When you skip breakfast and not eat until lunch or later, your body starts to go into a survival mode because it interprets not getting food as starving. In this mode, your body lowers its metabolic rate, holds on to fat, and burns lean muscle for energy. This happens because when you wait until noon to have your first meal of the day it will have been 12-14 hours since you ate last -- perhaps dinner the night before. If you start your day with a healthy breakfast, your body's metabolic rate increases and it burns fat and the food (calories) you ate for energy -- instead of your lean muscles.

Another bonus to making breakfast the most important meal of the day is that you can afford to have a hearty and pleasurable meal -- provided it's healthy food -- because you have all day to burn it off.

To help control your weight further, breakfast should actually be your biggest meal of the day and dinner should be your smallest. Eating a few healthy snacks in between is a good practice as well. I am not talking about those so-called healthy snacks created by processed food manufacturers, however. I am talking about fresh fruits (apples, oranges, grapes), vegetables (carrots, celery, broccoli), and unsalted nuts (walnuts, almonds, peanuts).

A healthy breakfast is very low or zero in the bad fats (saturated & trans) and high in quality proteins, carbohydrates, and fiber. These nutrients should come primary from vegetables, fruits, and nuts.

Since soy is considered by many nutrition experts to be the perfect protein, tofu is a main ingredient in my daily breakfast. It works well for breakfast because it has a similar texture and taste to scrambled egg whites.

Soy promotes heart health, strong bones, and cancer prevention. Soy beans contain high amounts of protein, including all essential amino acids -- the only such vegetable source. Soy beans are high in calcium, phosphorus, magnesium, iron, zinc, B-vitamins, omega 3 fatty acids, and fiber. All this makes tofu an ideal ingredient for a healthy breakfast.

My Healthy Breakfast

Spicy tofu scramble with egg whites, brown rice, spinach, avocado, and cherry or grape tomatoes. Seasoned with chili powder and ground red pepper. (Full recipe below.)

Multi whole-grain bread, toasted (unbuttered). Topped with all natural fruit spread sweetened only with fruit juices and all natural unsalted peanut butter. 1 - 1 1/2 slice.
Fresh cantaloupe, honeydew, watermelon and/or blueberries, raspberries, blackberries, or strawberries. 1/2 - 1 cup diced.
Fruit juice (unsweetened) and/or vegetable juice (mixture or separate) - blueberry, pomegranate, acai berry, cranberry; and/or vegetable; or orange, grapefruit, and/or lemon/lime. 4-8 oz.
Spring or purified water with fresh squeezed (or concentrate) lemon and/or lime juice. 24 oz.
Select high-potency vitamin supplements.
No coffee. Gave it up!

My Spicy Tofu Scramble Recipe

Ingredients (1 serving.)

7 oz. extra firm or firm tofu block drained and diced.
1/4 cup egg whites or egg substitute.
1/3 cup pre-cooked whole-grain brown rice.
1/3 cup per-cooked chopped spinach.
4-6 cherry or grape tomatoes.
1/2 diced small avocado (Hass).
1/4 tsp chili powder or other low or non-sodium (salt) seasoning.
1/8 tsp ground red pepper or other low or non-sodium (salt) seasoning.

Equipment

Microwave oven. Used for speed, easy clean up, and to avoid frying.
Medium size (deep & 6-8" diameter) microwave-safe bowl.
Microwave-safe cover. (I use a matching plate.)
Heat protection pads or gloves.
Medium size kitchen knife.

Preparation

Tofu blocks usually come in a 14 oz. (net wt.) container filled with water. Using a knife, cut an opening in the plastic covering along one side of the container and drain the water out.
Completely remove the plastic cover. Cut the tofu block in half. Place one of the halves into a medium size (6-8") microwave-safe bowl. Place the other half in a storage container, fill with spring or purified water, cover, and place in your refrigerator for your next tofu scramble.
Dice the tofu block by slicing it into 4-6 strips across the top. Turn it on its side and do the same. Then slice it in the other direction across the strips so that you end up with a bunch of 1/2" - 1/4" cubes.
Cover the bowl with a microwave-safe cover (or plate) and cook it on high for 2 - 2 1/4 minutes. Using heat protection pads, remove the bowl from the microwave, remove the cover, stir the cubes, and let stand for one minute.
Replace the cover and push it slightly to one side to create a tiny opening. Using heat protection pads, firmly grasp the bowl and cover, and then carefully rotate it toward the opening until the water from the tofu begins to drain. Shake up & down to encourage thorough draining. Reverse the process by creating an opening on the opposite side and then drain again. This procedure works best with a plate.
Add 1/4 cup of egg whites or egg substitute, cover, and microwave on high for 1 minute.
Slice the cooked egg and tofu in both directions & stir to break it up.
Add 1/3 cup of pre-cooked whole-grain brown rice.
Add 1/3 cup of pre-cooked chopped spinach.
Stir to mix contains completely.
Cover the bowl and microwave on high for 1 1/2 minutes.
Uncover, stir, and let stand for 1 minute.
Drain in the same manner described above.
Add 1/4 tsp chili powder or other low or non-sodium (salt) seasoning.
Add 1/8 tsp ground red pepper or other low or non-sodium (salt) seasoning.
Stir well to mix in seasonings.
Add 1/2 diced small avocado.
Add 4-6 cherry or grape tomatoes.
Note: Draining is necessary due to the high water content in tofu. There is also some water in spinach. Although it's a bit of a hassle, draining it well makes the recipe much better by not being watery.

For expediency in preparing my healthy breakfast, I make a 5-7 day supply of brown rice and chopped spinach in advance. Doing it in the way that I will explain takes very little time and effort.

I buy 30 oz. boxes of frozen precooked whole-grain brown rice from Trader Joe's. There are three (3) 10 oz. bags of brown rice in each box. It's great brown rice and it's ready in three (3) minutes in a microwave. Since I'll be adding it to my tofu scramble recipe and then microwaving it for 1 1/2 minutes, I only microwave the rice for two (2) minutes and not three (3) minutes as the instructions say. This way I am not overcooking the rice and ruining its taste or consistency. I'd recommend that you subtract 1 minute from the cooking time if you use a similar precooked, frozen brown rice product.

I buy 16 oz. bags of frozen chopped spinach from Trader Joe's as well, but this type of product is available at most stores. I do like the way the Trader Joes product easily mixes in my recipe, however. I cook the entire bag in a microwave for 1 minute less than what the instructions say as I do for the brown rice.

Note: Once I add the brown rice and chopped spinach to the recipe, I microwave it for 1 1/2 minutes rather than 1 minute to allow for the fact that it is usually cold from refrigeration and it is mixed in with the tofu and egg.

You can add many different ingredients depending on what you have on hand at the time. For example, if you have some salmon, skinless chicken breast, or broccoli leftover from the previous night's dinner, you can add these items to your tofu scramble.

You can also play with the seasonings so that the tofu scramble matches your favorite flavors. One word of caution though. It's easy to overlook the high sodium (salt) levels in many seasonings. For example, most hot sauces are high in sodium. That's why I use chili powder instead. It's low in sodium and it doesn't make the tofu scramble watery like sauces do. If you add a seasoning that's high in sodium to any healthy breakfast it reduces its health benefit.

One of the nice things about tofu is that it easily absorbs whatever seasonings are around it. Knowing this you can experiment. For example, if you add some diced teriyaki chicken from the night before, the tofu will take on those flavors.

Preparing this healthy breakfast may seem like a lot work, but once you get used to it you'll have it ready in a snap! And once you see how a healthy breakfast affects your vitality, appearance, and health you'll be eager to prepare it.

A healthy breakfast has another benefit that I haven't yet mentioned. It's the psychological benefit. When you know you're putting the best possible foods into your body, you are inclined to feel more powerful, intelligent, and optimistic. When you expand healthy eating to all your meals these feelings grow.

To your health and fitness,

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Healthy Breakfast Guidelines

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BREAKFAST.

They often told us since grade school:Start the day with a good breakfast! But while eating breakfast does seem to boast performance in children, it's not so clear whether it's equally important for adults.

While a number of studies have suggested that skipping breakfast can cause fuzzy thinking and fatigue, some experts say that the evidence is not convincing. Studies on human performance indicate that people who regularly skip breakfast may actually experience an energy slump on occasions when they do eat it. Dr Arthur Frank, MD, medical director of the Obesity Management Program at George Washington University Hospital in Washington D. C. is not opposed to the idea of having breakfast, "you shouldn't feel obligated to eat it", he says. "Follow your body's lead. "

Of course, if you frequently find yourself feeling tired as the day wears on, skipping breakfast could be making the problem worse, says Wahida Karmally, DrPH, RD, CDE, director of nutrition of the Irving Center for Clinical Research at Columbia University Medical Centre. She recommends starting the day with a breakfast that is high in complex carbohydrates blended with protein-whole-grain cereal with low-fat or fat free milk and fresh fruit, for example, or whole-wheat toast topped with low-fat cheese.

We recommend adding one of USANA's Macro-optimizers to your breakfast. They contain complex carbohydrates, dietary fiber for more energy, soy protein and potassium in the right ratio's, with a low glycemic index of 23. You can read more about macronutrients in one of the following sections. Children who eat breakfast are more likely to have better concentration, problem solving skills and hand-eye coordination.

The State of Minnesota Breakfast Study showed that "students who ate breakfasts before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits and increased student behaviors. "

Eating only sugary foods may cause your child to have erratic energy levels, it actually spike their blood sugar levels which can cause type 2 diabetes. Eating a balanced breakfast will help get them going and sustain their energy until lunch time.

A healthy breakfast does not have to take a lot of time. Stick to the basics and serve simple foods that are nutritious and quick in the morning. For ideas, here are ten tips for nourishing ways to kick-start the day.

Ten tips for a healthier breakfast.

1. Oatmeal in an instant

Instant oatmeal is great on a cold morning and contains fibre and vitamins. Choose oatmeal that isn't already pre-sweetened. Sweeten it with raisins or fresh fruit.

2. Smoothie madness

Blend frozen fruit(bananas and berries are great), low-fat or fat free milk and 100% fruit-juice for a quick, tasty breakfast smoothie with lots of nutrients.

3. Go 100% whole grain

100% whole-grain, fiber containing cereals served with low-or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are also easy and tasty.

4. Eggxactly!

Boil, scramble or poach eggs and serve on whole-wheat toast they're packet with nutrition and in appropriate portions, are great for kids.

5. Toaster Treats

Frozen, whole-grain waffles take almost no time to make. Top them with berries, low sugar apple-sauce or sliced bananas instead of syrup.

6. Go Nutty!

Spreading peanut or almond butter on whole-grain toast is great to get both protein and fiber.

7. Go Fruity!

A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.

8. Try All-Fruit Spreads.

Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.

9. Bagel Classics

Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or peanut butter.

10. Breakfast On-the-Go

Don't have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins or the USANA Nutrition bars (Iced lemon Fibergy Bar, Oatmeal Raisin or Peanut Crunch Nutrition Bars).

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Back-To-School Nutrition Tips for a Healthy Breakfast

The thought of providing a variety of health-promoting, kid-approved foods throughout the school year can certainly feel overwhelming!

There's breakfast to consider, then snacks, lunch, more snacks, dinner, maybe another snack. Those kids can seem like bottomless pits at times!!

I'd like to chunk this subject of kids' school days nutrition down into simple tips and strategies so we can feel less overwhelmed.

Let's consider breakfast.

The average North American breakfast typically revolves around some type of refined, processed grain - like cereal, toast or bread, bagels, quick-cooked oatmeal, and a variety of pastries.

If we were to discuss the negative consequences of this single food choice alone, this would be a very lengthy article! Suffice it to say, there is an ever-increasing number of health professionals who agree that grains are not a requirement for optimal function.

That's right. According to experts who study our healthier ancestors and our genetic connections, we do not 'need' grains. Especially cereal-type grains. Amongst other physiological ramifications of consuming grains, inflammation is one of the biggest problems that results. The more refined, the worse it is. It's a horrible way to start the day!

So, what's a parent to do? Certainly 'whole' grains are an improvement over toxic refined grains. Better yet, choose more ancient grains, sprouted, soaked or fermented grains.

So far, I'm not really making your life any easier, am I?

Sorry about that - just wanted to make sure you're aware of the consequences of grain-centered meals. You certainly don't get this message if you depend upon sources like the food pyramid, do you? Money apparently speaks louder than health.

Let's get back to breakfast.

Here's a hierarchy of improvements to consider making:

1) If you can eliminate refined grains, that would be the ideal option.

2) If elimination isn't a realistic option right now, at least reduce the consumption of refined, processed grains.

3) Upgrade your choices of grains when possible - at the very least, start with whole grains, and make sure there's no high fructose corn syrup. Look for high fiber content and low sugar. No artificial sweeteners, colors or flavors. Whenever possible, upgrade even further by choosing the sprouted, fermented or soaked traditional grains.

But, THE most important thing to focus on with breakfast is to create a BALANCED meal.

In order to provide the raw materials for optimal brain function, balanced emotions and mood regulation, and maximized physical performance, we need some healthy protein, natural fats, fresh fiber from vegetables and fruit, and some pure water as the drink of choice.

I discuss these and the 5 basic food groups that our kids require for optimal health & performance in many of my articles, books and menus. I place these foods in something I call the Circle of Health. It's simple and clear enough that kids, too, can learn how to make healthy choices and structure health-promoting meals and snacks. I think it's important that they understand the importance of the choices they're making. It's a mom thing!

Speaking of being a mom, I understand the temptation of serving cereal for breakfast. Kids love it. It's cheap (or can be). It's quick, easy and convenient. What's not to love?

I also understand that it might not be realistic for you to completely eliminate these types of foods from your kitchen. That's OK - there are still ways we can add better health to this meal.

If you're serving grains for breakfast, you can dramatically improve the overall health value of that meal by ADDING some fresh fruit, and a REAL food source of protein (that often comes with its own natural source of fat).

Need an example?

Let's say your kids are still having cereal for breakfast. Without even getting into the quality of the cereal or the quality and source of the milk, an immediate and simple improvement to that meal would be to start them off with fresh fruit first.

Then, give them something with protein and natural fats, like a whole egg or a handful of raw nuts. If you can swing it, there are some excellent clean breakfast meats that lack the toxic chemicals and nitrites/nitrates... or you can just serve a bit of protein left over from last night's dinner.

I like to think of it as "diluting" the negative effects of the grains!

You know what you'll notice as you add protein, natural fats and fresh fiber (fruit & veggies)? Your kids will have more (balanced) energy, better focus, more balanced moods, greater performance... and a number of other overall health improvements, just by ADDING some things.

Just imagine what you'd see if you started to reduce some of the toxic things from their diets!

That's a topic for another discussion! Baby steps!

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How to Eat Healthy During Your Pregnancy

There are lots of things you need to do as a mother-to-be in order to keep both you and your baby healthy but one of the most important things is eating properly. You and your baby need lots of nutrients and vitamins. Things you need to focus on Calcium, Vitamin D, Folic Acid, Iron and Fatty Acids.

Calcium- You need calcium while you are pregnant in order to maintain your bones while still providing for the development of your baby's skeletal system. Great sources of calcium are milk, cheeses, yogurt, turnip greens, broccoli, almonds and caned beans.

Vitamin D - Helps your intestines ability to absorb the calcium and use it in the way your body needs. Sources of vitamin d are soy beverages, margarine, fish like salmon and egg yolks.

Folic Acid- This is extremely important because it helps decrease the risk of neural tube defects (NTDs). It also helps your body support the extra blood volume, and the growth of your maternal and fetal tissues. There are lots of sources like cooked spinach, orange juice, romaine lettuce, green peas, corn, raspberries, blackberries, roasted peanuts and wheat germ. Other foods are sweet potatoes, cooked carrots, strawberries, banana, grapefruits, white bread and breakfast cereal.

Iron- Iron helps supply the red cells to the placenta. If you consume less iron than recommended you run the risk of a premature delivery, having a baby with low-birthweight or even experiencing fetal loss. Foods rich in iron are cooked beans, ground beef, chicken, ham, lamb, pork, peaches, apricots and prunes.

Fatty Acids- Fatty acids help promote fetal visual and neural development. Foods you can consume that contain fatty acids are canola oils, salad dressings, tofu and veggie burgers.

Also remember to take a prenatal pill but never take more than one in a day. Talk to obstetrician about the best foods and vitamins for your individual needs.

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Healthy Eating Tips for Summer Traveling

hotandhealthyliving.com Pack for Hunger When you pack for a trip you should always pack for hunger. Just like you know you are going to need underwear, you know you are going to get hungry and you know you are going to need to eat. You should pack healthy nutrient-rich food in your suitcase right alongside your underwear. I'm not kidding (well, maybe you could put your food in a bag and pack the bag next to your underwear). The point is, when you travel, you don't want to forget your underwear...or your food. No matter how motivated you are to eat healthy, hunger will derail your best intentions. Science proves this and I know it personally. Even as motivated as I am to stick to my healthy whole foods diet, if I had to go around being hungry all day I just couldn't do it. I hate being hungry so much and yet I am so committed to healthy eating that there is NO way I travel anywhere without bringing snacks. It's not that we don't go to restaurants where healthy foods are served; it's that I get hungry in airports, I get hungry for snacks at odd times, I get hungry on long car rides, I get hungry in airplanes. I just get hungry. And when I'm hungry I want to eat...and I don't want to have to rely on willpower to starve myself. I just want to eat. At home I have a huge refrigerator and a pantry filled to the brim with healthy foods. But when I'm traveling I don't have the luxury of having healthy foods at my fingertips. Which is why I always pack for hunger. So What Do I Eat ...



http://www.youtube.com/watch?v=YGZd-JkKmTc&hl=en

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How To Feed Your Family Healthy Meals on a Tight Budget

Watch this video for a demonstration of "How To Feed Your Family Healthy Meals on a Tight Budget". Tocomplete the task, you will need: Oatmeal Evaporated or powdered milk Frozen and canned vegetables Get started with the first step: Start the day with a hot cereal; they're much cheaper than cold cereals. Oatmeal is a nutritional winner and very inexpensive if you buy a container of plain, old-fashioned oatmeal. For the complete guide, go to www.howcast.com Also check out Howcast for other do-it-yourself videos from Stabbey and more videos in the Grocery Shopping category. How can you contribute? Create your own DIY guide at www.howcast.com or produce your own Howcast spots with the Howcast Filmmakers Program at www.howcast.com



http://www.youtube.com/watch?v=ULLSKPoPYLc&hl=en

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I Discovered the Herbalife Formula 1 Healthy Breakfast and I Love It

I would be the first to admit that I was never one for eating breakfast. I found the thought of food nauseating in the morning, in fact I still do if its a 6am start. As a kid I recall my mum would make the usual boring few slices of toast, which by the time I got down the stairs never looked that appealing. I couldn't be tempted with the over-advertised breakfast cereals either, therefore I always went to school with an empty stomach and ambled along until lunch time without a morsel inside me.

As a young adult I carried those bad habits with me for some years and often only had my first meal of the day at 1pm or 2pm, by which stage I would be starving. When I became a fitness freak I decided it was time to look after myself properly if I was to have the energy required to do my job well. For a time I did compromise myself to Branflakes cheered up with a banana, and although I knew it was good for me I can't honestly say I enjoyed it. Ah the memories.... woodchip mulch always springs to mind.

Over 3 years ago I was introduced to the Herbalife nutritional products, and I started using the Formula 1 protein shakes for breakfast. I still have them to this day and absolutely love them.

They have six flavours, but my favourite has to be Cappuccino and then Chocolate as a close second.

Even though it looks less than a typical breakfast, it is packed with protein and has all of the vitamins and minerals included which help to sustain energy levels and keep me feeling fuller for a hell of a lot longer than any breakfast cereal. With less than 220 calories per meal they are an extremely effective way of controlling and managing your weight whilst making sure you are getting enough protein and macro/micro nutrients into your body.

I also promote and sell all of the Herbalife prodcts that I use to my clients who have had great results.

I use them primarily for Weight-Loss and Sports Nutrition.

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Best Breakfast Cereals For Healthy Weight Loss

Eating breakfast helps you lose weight. But not just any breakfast. A healthy, high fiber breakfast with plenty of fruit and whole grains is best. Choosing the best breakfast cereal can jump start your weight loss and provide the whole grain component of your healthy breakfast.

One side note before we get to the list of best cereals. What you put on your cereal is crucial too. You will get the fastest weight loss and most profound health benefits by following a no meat, no dairy, no eggs diet. Plant foods only. I recommend pouring soy milk or rice milk on your cereal. Read labels and choose one with little or no sugar, and organic if possible.

There are thousands of breakfast cereals. All the featured cereals below are high in fiber, have no hydrogenated oils or high fructose corn syrup, and are low in fat. Here are the best choices for healthy weight loss:

Oatmeal - Choose plain oatmeal and add your own toppings. For the best of the best, opt for organic oatmeal. Supercharge your oatmeal with sliced bananas, blueberries, cinnamon, strawberries, nuts, and a little stevia for sweetness.

Kashi Nuggets - A blend of seven whole grains, malted barley, and sesame. This cereal is really crunchy and satisfying. It's also very low in sugar with only 3 grams per serving. Jazz it up with your favorite berries. It can even be heated in the microwave on cold mornings.

Barbara's Shredded Oats - Main ingredients are whole grain oats and whole wheat. A little high in sugar at 12 grams per serving, but a nice treat once in a while.

Cascadian Farm Multi-grain Squares - Like Wheat Chex, only better because they're organic and contain no preservatives or other chemicals. Low in sugar at 4 grams per serving and they taste great.

Nature's Path Pumpkin Flax Granola - Flaxseed is the only plant source of Omega-3's, clinically proven to help prevent heart disease. This granola's main ingredients are a mixture of organic whole grains including oats, wheat, and brown rice. Unlike most granolas, it's not high in fat.

Nature's Path Organic Multigrain Flakes - Very low fat and low sugar. Crunchy and satisfying, holds up well with the soy or rice milk.

What about more commonly available cereals from the big names like Kellogg, Quaker, and Post? Some of them are tolerable, but all have something to avoid like trans-fats, too much sugar, chemical preservatives, or not enough whole grains. If you can't find the brands featured above, at least read labels carefully and choose the highest amounts of fiber, lowest fat, and lowest sugar varieties. You can always order on-line if necessary.

What about added vitamins? A total gimmick! Adding poor quality vitamins to breakfast cereal has no nutritional value. You body only absorbs vitamins and minerals in their naturally occurring states from pure food sources like vegetables and fruit. Don't fall for this advertising baloney. Follow a whole foods, plant-based diet including a variety of fruits and vegetables each day and you will get all the vitamins and minerals your body needs.

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