Thursday, March 30, 2017

Fiber: What it is and why you need more of it in your die

Eat more fiber.

If your doctor didn't give you this advice at your last checkup, she probably should have: 97 percent of Americans don't get the recommended daily amount of dietary fiber they need to stay healthy. But what is fiber, and why is it good for you?

Dietary fiber, sometimes called "roughage," is a plant-based carbohydrate found in fruits, vegetables, beans, nuts, seeds and whole grains such as rice and wheat. Our bodies have a difficult time digesting fiber, which is actually a good thing - as fiber passes through the body undigested, it does a lot of good along the way!

Fiber has many proven health benefits. It has been shown to improve heart health, lower cholesterol, control blood sugar, decrease the risk of stroke, help you feel fuller longer, prevent constipation and boost digestive health and your immune system.

Experts like the Food and Drug Administration recommend we consume about 28 grams of fiber each day - which, it turns out, is a lot of food. You'd have to eat about 94 baby carrots, 47 stalks of celery, or 15 slices of whole-wheat bread to get your daily dose of fiber from food alone!

To help people get the fiber they need, the FDA has approved seven ingredients that can be taken as supplements or added to food to boost the amount of dietary fiber they contain. One of those ingredients you may find on your food label is cellulose gel, or microcrystalline cellulose.

 Cellulose gel is derived from cellulose, an essential component of fruits, vegetables and trees. In fact, cellulose is so important to plants in nature, it is the most abundant organic compound on Earth!

Cellulose gel offers the same great health benefits as the dietary fiber we find in fruits, vegetables and whole grains and can be found in foods such as yogurt, cereal bars and protein shakes. So when cellulose gel or microcrystalline cellulose appears on your food label, it means you're getting the same plant fiber found in broccoli and apples - without having to eat a lot of broccoli and apples (and without the hassle of cooking and meal planning!).



Explore products at WellnessMike.com These are Science-Based supplements that only a licensed provider can sell.  Read more about why I can market these products on my "About Me" page at HaveHealth.org 
MetaFiber is a fiber blend designed to support healthy intestinal transit time and bowel regularity.* One serving delivers approximately 83% insoluble and 17% soluble dietary fiber.  Search for "MetaFiber" at WellnessMike.com   Email me if you would like personalized service at 1WellnessMike@gmail.com
                                                   Benefits:
            • Support for those with occasional constipation*
            • Appropriate for those who are sensitive to psyllium or corn

Monday, March 27, 2017

Why Eating Breakfast Boosts Your Health!


Why eating breakfast supercharges your health

(BPT) - Want to make 2017 the year you focus on your health? Wellness goals are admirable throughout the year, but too often well-meaning people make a common mistake that sabotages their efforts: they skip breakfast.

It's a daily choice that millions of people shrug off as no big deal, but research proves breakfast is an important component in how you feel throughout the day. Fueling up solely on java may perk you up momentarily, but it doesn't do the trick long-term.

Consider these five reasons why breakfast boosts your health and should not be ignored.

Awakens your metabolism

When you eat breakfast, you "break the fast" from your sleep periods and give your metabolism a wake-up call. When you sleep, your metabolism slows and you burn fewer calories while you rest. By eating a nutritious breakfast, you are sparking your internal engine so it burns calories and gives you more energy throughout the day.

Helps you focus

Hunger can make people irritable and it's hard to focus on work when your stomach is grumbling. By eating a balanced breakfast of fat, protein and fiber, the food is processed into energy, allowing you to feel fuller longer.

Steadies the burn

When you skip breakfast, the body panics for nutrition, so come lunch you tend to overeat. This in turn overwhelms the metabolism and you end up with peaks and pits of energy throughout the day. For steady energy and efficient calorie-burning, eat a nutritious breakfast and other meals on schedule.

Encourages healthy choices

People who eat breakfast tend to make healthier choices throughout the day. According to MayoClinic.org, "People who eat breakfast tend to eat a healthier overall diet, one that is more nutritious and lower in fat. In contrast, people who skip breakfast are more likely to skip fruits and vegetables the rest of the day, too." Try starting the day with 100-calorie Thomas' Light Multi-grain English Muffins.

Sets a good example

When you eat breakfast, it sets a good example for your family. Plus, sitting down to a nutritious meal is a positive way to start the day together. You're helping your kids form healthy habits that will benefit them with increased focus and energy at school, ensuring they can do their best academically.

Try this easy 5-minute recipe to start your morning. 

Greek Yogurt English Muffin

Ingredients:

1 Thomas' Light Multi-Grain English Muffin
 Plain Greek yogurt
 Sprinkle of granola
 Handful of blueberries
 Honey for drizzling

Directions:

Split and toast English muffin. Let cool slightly, then top with yogurt, granola and berries. Drizzle with honey for an added touch of sweetness.Serve with more blueberries and strawberries, if desired.

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Tuesday, March 21, 2017

Why skip breakfast? 5 warm comfort foods that cook in 3 minutes

(BPT) - In spite of the well-documented drawbacks of not eating breakfast, approximately 30 percent of Americans are still failing to fuel themselves in the morning, according to WebMD. And many of those moving through their days with empty stomachs blame a lack of convenience.

Earlier this year, the Washington Post pointed to research showing millennials consider even breakfast cereal too inconvenient. And research cited in the Huffington Post indicates Americans 18 and older who miss their first daily meal most frequently blame lack of hunger or an overly busy schedule.

However, several studies point to adverse health and cognitive effects from missing breakfast. Consumer Reports indicates eating within two hours of waking promotes the metabolizing of your glucose or blood sugar all day, in turn boosting your energy. "Don't skip breakfast," advises researcher Dr. Leah E. Cahill of Harvard Medical School. "Incorporating many types of healthy foods into your breakfast is an easy way to ensure your meal provides adequate energy and a healthy balance of nutrients."

Experts recommend those in the habit of skipping breakfast instead optimize ultra-easy and ultra-convenient comfort food meals. Most recipes can be made ahead and stored in your fridge for mornings when you're short of time and energy. They're made even faster via the latest microwaves by Panasonic that optimize inverter technology for even cooking that works from the outside in.

Below are a few easy microwave recipes for busy mornings:

1. Toasty banana bread oatmeal: In a microwaveable mug, combine 1/2 cup quick-cooking oats, 1 egg, 1/2 cup milk, 1/3 smashed banana and a little flax seed, cinnamon and/or honey. Microwave for 2 to 3 minutes, stir and eat.

2. Savory French toast in a mug: Just cube a slice of white bread and soak it for 5 minutes (press it down) in a mug holding a whisked egg, 5 tablespoons milk, 3 tablespoons grated cheddar, 3 tablespoons cooked ham and salt and pepper. Microwave for 1 to 2 minutes, then eat warm.

3. Warm apple muffin: Melt 1 tablespoon butter in a microwaveable mug. Mix in a beaten egg, 3 tablespoons flour (almond or coconut works well), 1/8 teaspoon baking powder and a little maple syrup, vanilla, cinnamon and salt. Top with finely chopped apple and walnuts and butter. Microwave for a minute. Grab and go.

4. Tasty breakfast sandwich: Add to a mug 1 teaspoon melted butter, 1 tablespoon milk, an egg and some chopped onion, green pepper ham and hot sauce to taste. Microwave about 30 seconds, then scoop out and add to a toasted English muffin topped with a slice of your favorite cheese. Grab, then enjoy the savory goodness.

5. Roll-ups to go: Slather the inside of a 6 inch tortilla with peanut butter, jam, half a smashed banana and dried unsweetened coconut. Roll it up like a burrito, wrap it in a loose paper towel and microwave it for half a minute before appreciating how the flavors melt in your mouth.

Science-based quality supplements only available through a licensed provider.  Explore these supplements at WellnessMike.com. Email me if you have any questions about them.  Take the Wellness Assessment at WellnessMike.com.


Monday, March 6, 2017

10 Smart Swaps to make Baking and Cooking Healthier

Healthy cooking: Ingredient substitutions and smart food swaps

(BPT) - Creamy sauces, cookies, casseroles and cakes - as temperatures drop, it's natural to crave favorite comfort foods. However, it's easy to overindulge on rich dishes and decadent desserts, especially if you're hosting a gathering of friends and family. How can you enjoy amazing foods while bumping up the health quotient?

"Remember, when you're cooking or baking, you're in control. With a few smart ingredient substitutions and food swaps, you and your guests can enjoy favorite dishes and get more vitamins and nutrients," says Lyssie Lakatos.

Lyssie Lakatos and Tammy Lakatos Shames, both registered dietitians, are known as the "The Nutrition Twins." Together, they share their favorite strategies for cooking healthier, including clever ingredient swaps you won't even detect in the finished dish.

Eggs: When baking, eggs are a common ingredient, but not all eggs are created equal. Opt for Eggland's Best eggs, locally-sourced eggs that come from hens fed an all-vegetarian diet consisting of healthy grains, canola oil and supplements like alfalfa and vitamin E. As a result, they have 10 times more vitamin E, five times more vitamin D, three times more vitamin B12, two times more omega-3s, 38 percent more lutein and 25 percent less saturated fat compared to ordinary eggs.

Sour cream: Swap full-fat sour cream for plain Greek yogurt in recipes, dips, sauces and garnishes. Plain Greek yogurt tastes surprisingly similar to sour cream but offers higher levels of protein.

Butter in cooking: Cooking smart means choosing healthier fats and using them in moderation. Instead of butter, try olive oil. While 1 tablespoon of butter has about 7 grams of saturated fat, olive oil only has 2 grams of saturated fat.

Butter in baking: Oil can cause baked goods to get soggy, so a better butter alternative is applesauce or pumpkin puree for half of the called-for amount. The addition of applesauce or pumpkin puree reduces the fat content while keeping baked goods moist and delicious.

Bacon: Bacon adds flavor to any dish, but a ton of fat. To get the flavor-boost of bacon without the excess fat, try using Canadian bacon, lean prosciutto or turkey bacon. Whether beside scrambled eggs for breakfast or crumbled into a casserole, these tasty alternatives will satisfy.

Salt: Use less salt and add herbs to recipes to get succulent flavor. Whether fresh or dried, herbs satisfy the palate and add beauty of any dish. Have fun mixing and matching herbs to customize a recipe perfectly to your taste.

Sugar: All those amazing glazes and desserts require sugar, but you need not rely solely on refined white sugar. For baked goods, lessen sugar and add vanilla or cinnamon to intensify sweetness. For glazes, try alternatives like maple syrup or fruit purees.

Breading: Classic comfort foods often require breading. For a healthy alternative to traditional white bread crumbs, try whole-grain bread crumbs, rolled oats or crushed bran cereal (or a mixture of them all.)

Flour: Rather than using entirely all-purpose refined white flour for recipes, try swapping half of the amount with whole-wheat flour. You'll still get the desired consistency out of baked goods, but you'll be eating more whole grains.

Lettuce: Iceberg lettuce is a popular option for salads and recipes, but to get more important vitamins (and more flavor), use arugula, collard greens, spinach, kale or watercress instead. Insider tip: try buying a bag of mixed greens to enjoy a variety of nutrient-dense alternatives.

Want to start your day out with an indulgent, satisfying breakfast that features some of these smart cooking ideas? This recipe serves as a great breakfast and has vitamin-packed Eggland's Best Eggs, sweet potatoes and turkey bacon. For more recipes visit www.egglandsbest.com.

Stuffed Sweet Potatoes

Ingredients:
 2 Eggland's Best eggs (large)
 2 sweet potatoes
 2 strips turkey bacon
1/4 cup shredded cheddar cheese
 1 1/2 teaspoon salt
1/2 teaspoon pepper
 1 tablespoon extra virgin olive oil

Directions:

Preheat your oven to 400 degrees F.

Wash and scrub your sweet potatoes. Place on a baking sheet, pierce each potato a few times with a fork, and drizzle with extra virgin olive oil.Place in the oven and roast for 45 minutes.

When sweet potatoes are finished, slice them in half lengthwise and let them cool.

Scoop a bit of 'meat' out from the sweet potatoes to make room for the filling.

In a small nonstick skillet over medium heat, place two strips of turkey bacon. Cook until bacon begins to brown and crisp up.

Place a napkin on top of a small plate. When bacon is finished, place onto napkin to let grease soak out.

Rinse the skillet and place back on the burner over medium heat.

Place eggs in skillet and cook on medium-low for just a few minutes; ~3 minutes. Be sure not to overcook these eggs as they will continue cooking after removed from heat, and will be placed into the oven later on.

Break eggs into four equal parts. Place each into the hollow parts of the sweet potatoes. Sprinkle each with salt and pepper.

Break bacon apart with your hands into small pieces. Sprinkle over the eggs.

Sprinkle cheese over top. Set your oven to broil on high. Place potatoes in the oven and broil for three minutes or until cheese is melted.

Add food grade Essential Oils to recipes, like Basil. Visit my page www.WellnessMike.com to search products and learn more!


Thursday, March 2, 2017

5 Tips To Get Fit and Stay Fit

(BPT) - To lose weight and/or get in better shape consistently ranks as one of the top New Year's resolutions. However, many resolutions to reach this goal fall short or last less than a month because a great idea is seldom successful without a plan to make it happen.

If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels, so use them to start your own wellness resolution, whether it's on Jan. 1, March 1 or whenever you're ready to make a healthy change.

* Measure your success. Minneapolis fitness expert Chris Freytag says celebrating those small victories will keep you motivated to pursue your final goal, and there are ways to measure your results beyond stepping on the scale. She recommends keeping a workout journal to record improvements in your weight training, biking or running. Record each session in detail so you can review them later and see how your numbers have progressed. It's the perfect pick-me-up.

* Balance your protein intake throughout the day. Most Americans consume barely any protein in the morning, a fair amount for lunch and a lot with dinner. For the best results, you should try to balance your protein intake throughout the day. That way, your body has a constant stream of the nutrients it needs to function at its best. You can estimate how much protein you need each day using the protein calculator at BiProUSA.com. Once you've found your number, be sure you're consuming a steady and balanced portion of protein not only at dinner, but also at breakfast and lunch.

* Get motivated to work out even when you don't feel like exercising. Sometimes you just don't want to work out, but instead of putting it off until tomorrow, Jordan Hasay, a record setting professional runner, says it's important to set small daily goals. "It's all about winning the day," she says. "As a professional athlete, my workouts every day are difficult. It's all about taking baby steps and really looking at one step at a time and setting individual goals for the day."

* Don't let a pre-existing injury postpone your workout. After a decade of playing pro football, Ben Leber had trouble running without pain due to his worn-down knees. So he took up boxing, as his twice-per-week cardio workout. The sport is physical and gets Leber's heart rate up, all without putting unneeded pressure on his knees. Find the sport that appeals to you. Be it boxing, swimming or bike riding, there is a solution out there that works for you and your existing injury.

* Start the day with a protein-packed breakfast. You know starting the day with protein is important, but your busy schedule means cooking eggs and bacon every morning isn't possible. Instead, start your morning with a protein smoothie using this recipe:

- 1 scoop unflavored protein powder

- 1 cup strawberries

- 1/2 banana

- 1 cup almond milk

Blend them all together until they are thoroughly mixed and load them in your travel mug. You'll have a great healthy breakfast to start your day.

While Jan. 1 is a popular day to kick off a health and fitness goal, any day of the year can mark the start of your new life, you just have to set a plan and follow through. So don't delay. The better you is out there, so seize it before the new year rolls around again.

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