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Quick and Healthy Breakfast Ideas

Breakfast is the most important meal of the day. Unfortunately, many of us neglect breakfast.

And there’s a lot of evidence to suggest that your body and mind will suffer unless you have a healthy breakfast each morning.

You spend six to eight hours sleeping. After that time, your body needs fuel to keep going. Without breakfast at home, your options for on the run nutrition may amount to too much fat, too much sugar and too many carbs.

And, that convenient run to the fast food joint is not as convenient and time saving as you think if everyone else has the same idea. The fifteen or twenty minutes spent in line could have been used to fill your belly with something good at home.

If you are the type to skip breakfast, here is a solution to starting the day with a good breakfast which will help you keep hunger in check as well as give you the natural energy boost to start your day.

Quick and Healthy Breakfast Ideas

1. Oatmeal – This food makes a good hot meal that contains lots of filling fiber to keep you from getting hungry later on in the morning. Depending on your taste, you can take five minutes to fix it on the stove or use the microwave for instant oatmeal.

Kids tend to like the variety of flavors that come with instant oatmeal. The night before, put together a container of add-ins like blueberries, strawberries and bananas that can be tossed on top for a bit of antioxidant power.

2. Fruit smoothies – These are good any morning but particularly on a hot day. You’ll have to blend the ingredients together in the morning, but the prep work can be done at night.

Cube your fruit and place it into a container. Instead of frozen yogurt in the morning, use a cup of plain yogurt. Add ice cubes, a little water and blend.

3. Egg sandwich – The eggs can be cooked the night before and placed in a sealed container. In the morning, warm up the eggs in the microwave. If you want, add some chopped veggies or shredded cheese. Serve on toasted wheat bread.

The night before, place two pieces of bread into a Ziploc bag for each family member. They can toast their bread as they get up and place the sandwich in the bag for easy transport in the car to work or school.

4. Yogurt with granola and fruit – Some people like to eat yogurt. But, yogurt by itself won’t keep you from being hungry. Add some granola and a few blueberries to the mix.

This makes a great breakfast idea for those mornings when you are running late. Keep small bags of granola and blueberries in the fridge next to the yogurt so you can grab them and run.

Are you fighting the breakfast battle? To get a filling meal you don’t have to opt for too much fat, calories or carbs. These quick and easy breakfast ideas can be made within minutes and are a much healthier alternative to skipping breakfast or grabbing a high fat alternative.

 


Breaking Bad Holiday Habits to Stick to Your Low Carb Lifestyle

If you are like most people, you’ve probably tried to watch your weight during the holidays at some point in your life in an effort to avoid packing on the pounds.

However, there are a few holiday habits that may seem healthy but are actually bad for you. Here are a four seemingly healthy but actually bad habits to break in order to stick to your low carb lifestyle.

1) Skipping meals, especially to save up so you can splurge later at a holiday event.

Skipping meals can lead to uncontrollable food cravings, making you more vulnerable to any easy foods you can grab even if they are not low carb. Be sure to eat three meals and day with low carb snacks. .

Each meal can be smaller than usual, with fewer carbs and more protein. Eat before you go to the gathering so you will also be less vulnerable to making bad choices. Bring a low carb dish or two to be certain you will have something to eat and can share with others.

Breaking Bad Holiday Habits to Stick to Your Low Carb Lifestyle

2) Eating fast so you can get away from the food as soon as possible.

Eating fast presents a number of problems. The first is if you are very hungry, you are more likely to overeat. The second issue has to do with what is termed the point of satiety. Studies have shown that it takes about 20 minutes for your brain to register that your stomach is full.

The more slowly you eat, the more likely you are to eat less because you will feel full and not be tempted to keep on eating. Focusing on protein can also help you feel full faster; this is the cornerstone of an effective low carb diet.

3) Avoiding nuts because they are high in fat.

If you are not allergic to nuts, you should consider them to be an essential part of your low carb lifestyle. They are high in fat and fiber to help you feel full. Research has also shown that people who ate 1 ounce of nuts about 30 minutes before their main meal tended to eat a lot less and were generally more successful at losing weight.

Nuts are full of healthy fats, plus vitamins and minerals. Walnuts can also help lower cholesterol naturally. Eat raw nuts rather than salted in order to avoid weight gain from water retention.

4) Eating less in order to give yourself an allowance for alcoholic drinks.

Alcohol has no nutritional value at all. It can also trigger food cravings, such as ‘the munchies’. Some drinks are also high in carbs and calories too. Worst of all, if you drink on an empty stomach, the alcohol enters your bloodstream more quickly, which will cause you to feel the effects sooner.

This has the potential to make you act less inhibited in terms of behavior and food.

The last thing you want to do are make a fool of yourself in front of your work colleagues, family or friends. You also don’t want to ruin your low carb lifestyle for the sake of one silly party. Don’t skip meals and eat before you go. If you do wish to have a drink, drink 1 glass of water first, the alcoholic drink, and then a second glass of water. This will keep your mouth busy, fill you up, and therefore make you much less likely to overindulge on food or alcohol at the party.

Avoid these bad habits and see what a difference it can make to keeping you in control of your low carb lifestyle.

 


Changing How You Eat Can Help You Live A Healthier Lifestyle

As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits.

Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy eating :

1) Working out on an empty stomach. If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.

2) Relying on energy bars and drinks. Although they are fine every once in a while, they don’t deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3) Skipping breakfast. Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you’ll be hungry throughout the day.

4) Low carb diets. Your body needs carbohydrates for your muscles and the storing of energy.

5) Eating what you want. Eating healthy and exercising doesn’t give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

Changing How You Eat Can Help You Live A Healthier Lifestyle

6) Not enough calories Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 – 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food.

7) Skip soda and alcoholic beverages. Drink more water, milk, and juice low in sugar is the best to drink for active people. You should drink often, and not rely on thirst to be an indicator. By the time you get thirsty, your body is already becoming dehydrated.

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you’ll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you’ll see in no time at all just how much it can change your life – for the better.

 

Living with Diabetes – Practical Steps

Regardless of what age you are diagnosed with diabetes or which of the two types you have, it helps to have some coping strategies.

Living with diabetes can be challenging, but it certainly need not keep you down. Here are some practical steps for living with diabetes.

Connecting with Others :

One of the most helpful things you can do is get to be a part of the diabetes community in your area. You’ll learn you’re not alone; you’ll probably pick up valuable information, tips, and literature, and you’ll learn about upcoming events, retreats, and camps.

This can be helpful for children who want to fit in with a peer group but aren’t sure how or if others will accept them, or for adults who feel isolated in their condition. It helps a lot just to know there are others who understand what it’s like.

Form a Group :

If you don’t have a local support group for diabetics, consider forming one. Members can meet at your house or at a local venue, and you can set up social networking or a website to keep in touch. You can plan outings, gatherings, meetings, and so forth, and keep your group informed about events.

Living with Diabetes - Practical Steps

Take Control :

While regular visits to your physician are important, diabetics ultimately have to be responsible for their own daily care. You have to learn to take your own blood sugar and administer your own insulin, and only you know when something feels “off.”

It’s up to you to implement an exercise regimen and eat the right foods. Learning this basic truth – you are responsible for managing your diabetes – can take some of the stress out of living with this condition.

Don’t Beat Yourself Up :

For those with Type II diabetes or for parents of children who have Type I, it can be tempting to get caught up in the self-blame game. The development of Type II diabetes may in fact be linked to certain lifestyle choices, but it’s not necessarily so; and even if it is, you have to move forward and into a healthy lifestyle.

Parents whose child or children have Type I may blame themselves – mothers may worry about something they did while pregnant, or obsess over letting their child eat a lot of sugar before the diagnosis.

None of these blames are necessarily even true! It wastes time and energy to worry, so focus on moving forward and getting the most out of life from here on out. This may be the beginning of an opportunity for self-improvement and self-control.

Have a Plan :

Having a plan can help you stay in control in a given situation, and get the most out of parties and holidays. Decide ahead of time how you will handle holiday and party treats so you don’t have to think on your feet each time you’re offered a goody.