healthy breakfast ideas
Healthy Breakfast Ideas
A lot of studies and research has shown that kids
who eat breakfast perform better in school and
have a healthier diet. Eating breakfast will help
promote the proper growth and maximize school
performance as well.
Breakfast is often times a victim of the morning
time crunch. Even though you may be tempted to
skip breakfast, you can simplify your morning
routine by following these 8 tips:
1. Finish homework and pack school bags
at night.
2. Decide on what your children will
wear to school before you go to bed and locate
lost shoes for the following day.
3. In the morning, get up 15 minutes
earlier.
4. Give up computer games and morning
television.
5. Have healthy foods on hand. You
should also shop for breakfast foods with your kids
and take into account their personal preferences.
6. Set the cereal out the night before.
For younger children, fill a zippered plastic bag
with her portion, then add the milk in the
morning.
7. Allow your children to use the
microwave often, as most breakfast foods can be
prepared in under 5 minutes.
8. Allow your kids to eat in the car or
on the way to school.
There are several foods that you can eat for
breakfast, even leftovers from supper if they
are sufficient. You can eat bagels, pizza with
fruit juice, pretzels, or the normal bacon and
eggs that breakfast is known for. Most foods are
a snap to prepare, and won’t take you but a
few minutes.
The next time you are in a hurry in the morning,
remember that you are probably about to skip the
most important meal of the day. If you follow the
tips above, you’ll find that you have plenty of
time for breakfast.
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fight stress with healthy eating
Fight Stress With Healthy Eating
Whenever we get too busy or stressed, we all tend
to make poor food choices that will actually
increase stress and cause other problems. To get
the most of your healthy eating and avoid stress,
follow these simple tips.
Always eat breakfast
Even though you may think you aren’t hungry,
you need to eat something. Skipping breakfast
makes it harder to maintain the proper blood and
sugar levels during the day, so you should always
eat something.
Carry a snack
Keeping some protein rich snacks in your car,
office, or pocket book will help you avoid blood
sugar level dips, the accompanying mood swings, and
the fatigue. Trail mix, granola bars, and energy
bars all have the nutrients you need.
Healthy munchies
If you like to munch when you’re stressed out,
you can replace chips or other non healthy foods
with carrot sticks, celery sticks, or even
sunflower seeds.
Bring your lunch
Although a lot of people prefer to eat fast food
for lunch, you can save a lot of money and actually
eat healthier if you take a few minutes and pack
a lunch at home. Even if you only do this a few
times a week, you’ll see a much better improvement
over eating out.
Stock your home
As important as it is to get the bad food out of
your house, it’s even more important to get the good
food in! The best way to do this is to plan a menu
of healthy meals at snacks at the beginning of the
week, list the ingedients you need, then go shop
for it. This way, you’ll know what you want when
you need it and you won’t have to stress over what
to eat.
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fast facts on potatoes
Fast Facts On Potatoes
Throughout America, potatoes are the most popular
vegetable, even being ahead of other well known
vegetables such as lettuce and onions. You can
cook potatoes in a variety of ways, and they are
included in one out of three meals eaten by almost
all Americans. When they are prepared in a healthy
way, a potato can be an excellent source of energy
and also pack a nutritional punch.
Like oranges, potatoes are very high in vitamin C.
The fact is, one medium potato contains 45% of the
vitamin C that’s recommended for good health.
Potatoes are also high in fiber and carbohydrates
and contain more potassium than a banana.
A potato is naturally low in calories and contains
no fat, sodium, or cholesterol. The skins of the
potatoes provide a helpful dose of fiber, iron,
potassium, calcium, zinc, phosphorus, and several
B vitamins.
You can prepare potatoes by boiling them, steaming
them, or even roasting them. If at all possible,
you should avoid putting potatoes in the refrigerator
or freezing them, as cold will turn the potato
starch to sugar and cause them to turn dark when
they are cooked.
When you store potatoes, keep them in a cool, dark
place. Too much light will cause them to turn green.
You can store them in the basement if you have
one, as the basement is the best place to keep
potatoes.
From mashed potatoes to baked potatoes, a potato
is something we all know and love. They serve
many different tasty foods, and they provide our
bodies with plenty of healthful benefits. We all
eat potatoes, some of us even grow our own. Whether
you grow your on or buy them, the potato is
the one vegetable that makes everything just a
little bit better.
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facts about nutrition labels
Facts About Nutrition Labels
The nutrition label located on each and every food item,
will tell you all the information about that food. For
some however, this information isn’t exactly that reader
friendly. Fear not, as it’s actually easier than you
think.
Serving Size
This size is based on the amount people eat. Similar
food items will have similar serving sizes, thus making
it easier to compare 2 foods of the same category.
% Daily Value
This indicates how food will fit in a 2,000 calorie
diet. This will help you to understand if the food
has a lot, or just a little of the important nutrients.
The middle section
The nutrients you’ll find listed in the middle section
are the ones that are most important to your health.
This information can help you to calculate your daily
limit of fat, fiber, sodium, and other nutrients.
Vitamins & minerals
The percent daily value found here is the exact same
as the U.S. Recommended Daily Allowance for vitamins
and minerals.
Now that you know what the nutrition label actually
means, it’ll be a lot easy to eat healthy. Eating
healthy is a great thing - especially when you use the
nutrition label to assist you with your food choices.
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eating healthy when eating out
Eating Healthy When Eating Out
If you go out to a restaurant to eat, you probably
watch your calories very closely. To assist you
with your calorie watching when dining out, these
tips will help you make the most of it.
- Always order salad dressings or sauces on the side,
as this way you have control over how much you add
to your meal.
- When you order grilled fish or vegetables, you
should ask that the food be grilled without butter
or oil, or prepared with very little or either or.
- Anytime you order pasta dishes, be on the lookout
for tomato based sauces instead of the cream based
sauces. Tomato based sauces are much lower in fat
and calories, and tomato sauce can even be counted
as a vegetable!
- You should always try to drink water, diet soda,
or tea instead of soda or beverages that contain
alcohol.
- If you order dessert, share with a friend. Half
of the dessert will equal half of the calories.
- When you choose a soup, remember that cream
based soups are higher in fat and calories than
other soups. A soup can be a great appetizer, as
most are low in calories and you fill you up pretty
fast.
- When ordering a baked potato, ask for salsa instead
of sour cream, butter, cheese, or even bacon. Salsa
is very low in calories and provides a healthy
alternative with plenty of flavor and spice.
- When you are full, stop eating. Listen to your
body and what it tells you.
- If you get full, take half of your meal home.
The second portion of your meal can serve as a second
meal later. This way, you get two meals for the
price of one.
- If you’re looking to eat less, order two appetizers
or an appetizer and a salad as your meal.
- If you get a choice of side dishes, get a baked
potato or steamed vegetables instead of french
fries.
- Always look for food on the menu that’s baked,
grilled, broiled, poached, or steamed. These types
of cooking use less fat in the cooking process and
are usually much lower in calories.
- Plain bread or rolls are low in both fat and
calories. When you add the butter and oil, you
increase the fat and calorie intake.
- As key ingredients to your meal, choose dishes
with fruits and vegetables. Both fruits and
vegetables are great sources of dietary fiber as
well as many vitamins and minerals.
- Choose foods made with whole grains, such as
whole wheat bread and dishes made with brown rice.
- If you crave dessert, look for something with
low fat, such as berries or fruit.
- Always remember not to deprive yourself of the
foods you truly love. All types of foods can fit
into a well balanced diet.
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eating healthy on vacation
Eating Healthy On Vacation
It can be very tempting to abandon your good sense
of healthy eating on vacation. Although you may
strive for healthy eating, it’s easy to drift off
and grab an ice cream cone here and there. There
are however, ways to watch what you eat on
vacation.
It’s easier than ever these days to request a low
fat or vegetarian meal on airplane flights. If
you choose to instead drive to your destination,
the quest to find healthy food can get a bit more
complicated.
Rather than simply relying on greasy foods for
nutrition, pack some nutritious foods in a cooler
full of ice packs. Fruits and vegetables, crackers,
yogurt, and sandwiches are all great to have with
you on the road.
Once you arrive at your hotel, you should do
yourself a favor and turn the minibar key down - as
this helps to avoid the temptation. If your hotel
offers a continental breakfast, stick to fruits,
cereals, and proteins. If your hotel has a stove
or microwave, consider bringing your own healthy
food with you.
If you simply must eat out, do so only when you
are hungry. Restaurants will usually serve large
portions, so be careful. If you do go a bit over
on a meal, simply cut back on the next.
If you find it hard to fit in three square meals
a day, try to fit in six smaller meals or snacks,
as your body needs fuel every four hours or so.
When you eat out, avoid appetizers. Whatever you
do, do not miss any meals.
When it’s possible, you should avoid eating large
meals at night. When your body gets ready for
sleep and slows down, it also burns calories at a
much slower pace. Never eat bread before bed, and
make sure to avoid the butter. Choose fish or
poultry for your meal instead, and include
vegetables as a side dish.
Even though it may sound hard, eating healthy on
vacation isn’t really that difficult. All you have
to do is use a little will power, and pass up
foods that you know aren’t good for you. This
way, you’ll enjoy healthy eating and a healthy
lifestyle wherever you go.
The next time you go on a vacation, always remember
that eating healthy is a way of life. You can
afford to get something you crave, although you
shouldn’t make a habit of it. One ice cream
cone or a pizza isn’t going to matter - as long as
you know when to stop.
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eating healthy on the run
Eating Healthy On The Run
Whether your traveling on the go or around the
home, you don’t need to give up healthy eating
simply because you are on the run. The fact is,
healthy eating is even more important when your
trying to keep up with a busy schedule.
Having a good diet will help your body to handle
stress better. As you hustle about, a healthy meal
is probably the last thing you think about. The
following tips can help you eat when your on the go.
Restaurants
With tempting menus, large portions, and a festive
atmosphere, it’s easy to skip healthy eating. It’s
okay to splurge every now and then, although you’ll
pack on a lot of weight if you make it a habit.
When you eat out at restaurants, always be smart
about it.
Airports
An airport can be a very stressful place, although
you shouldn’t scrap your diet because of it. Eat
because you are hungry, not because of stress,
boredom, or to kill time.
In your car
Keep some healthy snacks in your car at all times,
so that when you get hungry - you have them.
At home
Evenings and mornings are busy times in most homes.
Making the time to eat can be hard, although you
shouldn’t run out the door without eating breakfast
first. Cereal with milk, a banana, muffin, or even
a bagel is a great way to start the day.
Anytime you are on the go, always make sure that you
make the right food decisions. You can take healthy
food with you if you need to, so that you have it
when you need it. Eating healthy on the go is easy
to do, once you know how. Never sacrifice healthy
food for junk, as your body will regret it later.
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eating healthy on a budget
Eating Healthy On A Budget
If you have problems serving healthy foods because
of the prices, you’ll find these tips to be just
what you need to eat healthy on a budget.
1. Eliminate junk food
Doing your shopping on your own is the easiest way
to shop, as children and sometimes spouses are
usually the ones requesting junk food. Shopping
alone will prevent this, and ensure that you only
buy the foods you need.
2. Water or milk instead of soft drinks
You can still enjoy your favorite drinks at a
sporting event or night out, although you should
stick with the smallest size when shopping to save
money and calories. Children and even adults need
milk or milk products on a daily basis. Milk will
also help you get strong and provides calcium for
healthy bones and healthy teeth.
3. Buy fruits in quantity
Whne they are in season, buy fruits in quantity
and freeze any extras. You can buy several pounds
this way, and freeze extras to have them when the
fruit goes out of season. Wash the fruit well,
remove any spoiled pieces, dry thoroughly, then
freeze in plastic zipper bags.
4. Meats and beans
Meats and beans are the best sources for protein.
Lean meat is more expensive than meats with a lot
of fat. Canned beans are a great deal as well,
as they give you protein at a great price.
5. Beans as a substitute
You should use beans a substitute for meat on a
frequent occasion. There are several varieties,
so you can prepare them in a crock pot, so when
you return home they are ready to consume.
The USDA recommends eating beans at least 4 times
per week. If you experience gas after eating
beans you should try washing them, covering them
with water, bringing the water to a boil, then
draining it off and refilling the pot.
6. If you live in a coastal area or an area
where fish are around, make that an integral
part of your diet. You can catch them from the
lakes or rivers, saving money in the process.
7. Peanut butter is great for those on a budget
as it’s popular with almost everyone. You can
use it for sandwiches instead of eating hot
dogs. It does need to be refrigerated, although
bigger jars can last you for weeks.
8. You should fill up with foods that have a high
content of water. Watermelon, salads, and even
sugar free gelatin are all great examples.
Eating healthy is always something you can’t go
wrong with. You can eat healthy for just a few
bucks, which makes it perfect for those on a
budget. Now, you don’t need a lot of money to have
the lifestyle and health you’ve always wanted.
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eating healthy for vegetarians
Eating Healthy For Vegetarians
The vegetarian way of eating can be a very healthy style
of eating. The rules still apply with healthy eating,
although you should add variety, balance, and moderation.
A vegetarian is someone who avoids all types of meat,
whether it be hamburgers, hotdogs, chicken, or even fish.
Vegetarians are also sometimes classified by the type of
food they are or aren’t willing to eat. For example,
Lacto-ovo vegetarians will avoid animal flesh yet they
will eat eggs and most dairy products. A Vegan on the
other hand, will avoid all food that has any trace of
animal origin.
Because they don’t eat meet, vegetarians will often
wonder how they’ll get enough protein. Although you may
not realize it, the average American actually consumes
more protein than he actually needs. For the lacto-ovo
vegetarian, dairy products are an excellent source of
protein. Vegans on the other hand, get their protein
from nuts, seeds, and soy products.
Along the lines of beans, there are several to choose
from, including green or red lentils, peanuts, split
peas, pinto, soy, kidney, and many more. Some of them
you are already familiar, such as kidney beans in
chili, refried beans in Mexican dishes, red beans and
rice, and pinto beans. Although some beans taste good
as they are, others are available with different flavors
to help enhance their taste. Nuts are hihg in protein,
although they deliver a lot more fat than beans, which
means you should enjoy them in moderation. By having
one cup of cooked beans, you’ll get the same amount of
protein as eating two ounces of meat!
The nutrients of concern for vegans, who avoid all types
of animal food, are vitamin B12, calcium, and vitamin D.
In the average North American diet, the primary source
for B12 is animals. To have an adequate intake of B12,
vegans should reguarly consume vitamin B12 supplements or
foods, which contain vitamin B12, such as soy products
or milk.
For calcium, vegans can rely on orange juice or soy
milk, as they are fortified with calcium. Beans and
leafy green vegetables will also contain some calcium as
well.
Although all types of vegetarians rely on simple food
groups, controlling your vitamins and calcium intake is
something you should always do. This is very important
for eating healthy, as well as staying healthy. If you
control what you eat, you’ll have many years of healthy
eating ahead of you.
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Nutrition is Vital
Good nutrition is vital to our well being and without it we would soon slide into poor health, illness and disease. In today’s society we are experiencing, in epidemic proportions, various eating disorders. In the US alone it is estimated that there are between three and five million people who suffer from one of many eating disorders. Sadly it would appear that about 86% of sufferers are diagnosed before the age of twenty and over 10% of high-school students are affected. Even more alarming is the fact that over 90% of people suffering from eating disorders are female. It is an absolute disgrace that the most common cause of undernutrition in adolescents, in developed countries, is eating disorders, especially when we consider how little our governments are willing to spend on this growing problem.
Eating disorders such as Bulimia, (binge eating, and/or purging) are, most likely, far more common than full-blown anorexia
nervosa. However it is alarming to discover that the pathophysiology of anorexia nervosa is not really well understood by the medical establishment. Furthermore the problems are compounded by the fact that such illnesses often remain hidden, mainly because of the common stigma attached to these diseases.
Due to the fact that sufferers are not digesting their food (or are simply avoiding eating) all sufferers lack the vital nutrition required for our basic bodily functions. Without sufficient nutrition we are likely to develop a number of physical signs and symptoms which can include; amenorrhea, bradycardia, cold hands and feet, constipation, dizziness, edema. fainting, headaches, lethargy, orthostatic hypotension, etc. Furthermore without the necessary nutrients our skin begins to suffer, often becoming very dry and also our hair suffers too creating a rather poorly looking individual.
The truth is that good nutrition should be considered vital to all aspects of our life, from skin care and hair care (which benefits greatly from a well balanced diet), to more serious functions such as heart function. Of all the eating disorders anorexia nervosa is the most destructive as it virtually eliminates all intake of nutrients, protiens, carbohydrates, vitamins and all other elements of nutrition.
Anorexia nervosa is known to cause menstrual dysfunction but few people understand that it can also cause such dramatic symptoms such as cerebral atrophy, and even sudden death. Most sufferers will be afflicted with swollen joints and other consequences include; anemia, arrhythmias, cardiovascular disease, endocrinopathies, liver disease and bone loss or osteopenia (caused by the lack of estrogen and which is impossible to reverse). Sadly Prognosis is pretty poor when we
compare it to other adolescent medical illnesses, (up to six per cent of patients die within 5 years and about eight per cent by 11 years).
In complete opposite to this we also have the immense problem of childhood (and adult) obesity which is causing another set of severe symptoms ultimately leading to an early and untimely death. With all of these growing medical problems associated with diet and our relationship with food it is amazing that fast food is still being produced on a massive scale. In most cases such food is usually low in nutrition and all things good while being high is salt, fat and all things associated with poor diet. Fast food, junk food, TV dinners, whatever you want to call them may be convenient but they are often associated with easting disorders and, really, they are literally killing us.
I hope that you found this article both interesting and informative but most of all I hope that it has led you to reassess your own diet with a view to improving it.
Andrew Kelly has, over the last 10 years, been working with a number of very well known U.K. skin care companies, beauty salons and skin care web sites in the promotion of microdermabrasion and microdermabrasion products. This has led to a great interest in related health matters such as diet and nutrition.
