Thursday, October 11, 2018
Thursday, January 18, 2018
Breakfast: Are You Fueling for Health or Disease
Eat a healthy breakfast. It sounds simple enough. But what exactly does that mean?
While there is no definition of the “perfect breakfast,” it makes sense that there are ideal and less than ideal ways to energize your body. So let’s compare typical breakfast options to various types of fires and ways to fuel your morning right!
The Cooking Fire
This fire is the equivalent of a stove range. It burns slowly, evenly and can literally last all day.
The breakfast equivalent? A breakfast that will keep you energized all day with stable blood sugar levels should always have lean protein as its base. Like seasoned firewood, lean protein is a slow burn fuel. It improves glycemic response, inhibits the secretion of the hunger hormone ghrelin and stimulates the secretion of the satiety hormones peptide YY (PYY), glucagonlike peptide 1 (GLP-1) and cholecystokinin (CKK) . The net effect? You feel more satisfied and have fewer food cravings, which may also help maintain a healthy body weight.
In addition to protein, some minimally processed fats, such as avocado, olive or coconut oil, not only add flavor but also further increase satiety. Carbohydrates should ideally be limited to whole food sources (fruits, vegetables, legumes, and whole grains)—as close to their natural form as possible. Think steel cut oats, rather than instant oatmeal.
Here are some examples of slow burn breakfasts and tips to get you started.
Make a shake. These can be as simple as powder and water in a shake cup or can be dressed up and blended with frozen fruits, dairy or alternative milks, and any number of ingredients for a flavor and nutritional boost. Ideally, select a powder with at least 15 grams of protein.
On the go. Enjoy 8 ounces of high-protein, no-sugar-added yogurt (think Greek or Icelandic). Have 2 hard-boiled eggs and a slice of whole-wheat toast. Grab a handful of roasted soynuts and a piece of fruit. Or choose muesli with nuts and dairy or alternative milk (no cooking!).Plan ahead.
Prep individual portions of frozen berries and greens for quick smoothies. Egg frittata: make in volume in a half-sheet pan. Breakfast burrito (egg or tofu scramble) can be made ahead, individually wrapped, frozen, then warmed in a toaster oven. Or try individual overnight oats.The Kindling Fire
This fire burns hot and fast. It ignites quickly, then extinguishes once it has consumed its fuel: paper, leaves, etc. It’s all kindling, no logs.
Think of the typical bagel and juice breakfast as a kindling fire. The more processed, more sugar-laden your breakfast, the faster your body burns it. In the big picture of long-term health effects, within reason, any breakfast is better than no breakfast at all. True, it gives you some fast energy. But keep in mind, it may leave you hungry and needing energy by midmorning.
Do you skip breakfast? If so, you’re in good company. In fact, according to a national survey, “breaking the fast” is not on the morning agenda of 31 million American adults. How might skipping the most important meal of the day affect you? Research supports the importance of breakfast for better energy and healthier food choices throughout the day, wins for everyone. But if you fit the following criteria, you may have even more to gain from breakfast .
You want to maintain a healthy weight
Many people routinely skip breakfast in the belief that the missing calories will help their waistline . It doesn’t work that way.
In contrast to skipping, those who eat breakfast regularly not only have more adequate micronutrient intakes  but also tend to have a lower body mass index, as well as report reduced hunger and food cravings throughout the day . Further, eating breakfast is associated with not only lower body weight but also maintained weight loss. This health benefit was shown in a study by the National Weight Control Registry, 3,000 people who maintained a 30-pound weight loss for at least a year. What was one common habit? Nearly 80% of them regularly ate breakfast .You value your exercise workout performance
According to research studies, skipping breakfast may compromise your workout at any point in the day [6,7]. So to get the most from your exercise efforts at any point in the day, consider breakfast part of your workout routine.You’re concerned about cardiovascular health
Research has long shown an association between breakfast skipping and risk factors for cardiovascular disease, such as obesity, hypertension, dyslipidemia, and glucose intolerance. But a 2016 study of more than 80,000 Japanese men and women showed an even more compelling argument for breakfast: The researchers studied the breakfast patterns of men and women 45-74 years of age with no history of cardiovascular disease. According to the analysis, those who skipped breakfast had significantly higher risk for total cardiovascular disease and stroke compared with those who regularly ate breakfast .Breakfast may also help avert atherosclerosis. Analysis of an ongoing study cohort showed that those individuals who skipped breakfast doubled their risk for generalized atherosclerosis—and their risk for subclinical atherosclerosis (considered a serious disease risk warning) increased by 75% !You want to maintain healthy blood sugar levels
The very nature of “breaking the fast” helps metabolism and blood sugar, both of which are lower during the evening “fast,” return to appropriate daytime levels.
So skipping breakfast may mean sluggish metabolism—as well as a brain running on empty. However, for those with blood sugar control issues, eating breakfast should be a priority. In fact, new research suggests that for individuals with type 2 diabetes, skipping breakfast may potentially disrupt blood sugar levels all day.In a small clinical trial, researchers found that when found that when patients with type 2 diabetes skipped breakfast, their lunchtime blood sugar levels were 37% higher than on a baseline day with breakfast. Further, on the breakfast-skipping day, blood sugar levels remained 27% higher at dinner time .Given that high postprandial blood sugars are strongly associated with a rapid decline in beta-cell function, breakfast skipping should not be taken lightly. Beta cells are the pancreatic cells that produce insulin. Our bodies require insulin in order to use the carbohydrates in food as fuel. Further, insulin spikes, considered inflammatory, and are also linked to earlier development of heart disease complications.A simple morning meal can benefit your workouts, weight, and cardiovascular health as well as stabilize blood sugar. So even when life gets in the way, don’t skip it.What’s your excuse for skipping breakfast?I don’t have time.
Pressed for time?
Try planning ahead: Prepare breakfast the night before or make something in bulk for the week.I’m not hungry in the morning.
Your body adapts to eating patterns. If you’ve trained it to not be hungry in the morning, go slowly. Start your day with a piece of fruit, a handful of nuts, a hard-boiled egg, or just a few bites. Over time, your digestive system adjusts to these sensory cues and adapts to your new pattern of eating.I’ll make up for it later in the day.
Eating breakfast provides an extra opportunity to consume valued but often underconsumed nutrients and food groups. For example, an orange or apple provides not only a serving of fruit but also fiber, helping you meet recommended daily quantities for both.
National Heart Lung, and Blood Institute Obesity Education Initiative Expert Panel (1998) Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults: the evidence report. Obes Res. 6 (Suppl 2): 51S–210S.Wadden, TA, Stenberg, JA, Letizia, KA, et al. (1989) Treatment of obesity by very low-calorie diet, behavior therapy, and their combination: a five-year perspective. Int J Obes Relat Metab Disord. 13: 39–46.Nicklas, TA, Myers, L, Reger, C, et al. (1998) Impact of breakfast consumption on nutritional adequacy of the diets of young adults in Bogalusa, Louisiana: ethnic and gender contrasts. J Am Diet Assoc. 98: 1432–1438.Cho E. Dietrich M, Brown CJP, Clark CA, et al. The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III). J Am Coll Nutr 2003:22(4):296-302.Wyatt HR, Grunwald GK, Mosca CL, et al. Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obes Res. 2002;10(2):78-82.Sherman WM, Peden CM, Wright, DA. Carbohydrate feedings 1 h before improves cycling performance exercise. Am J Clin Nutr. 1991;54:866-70.Clayton DJ, Barutcu A, Machin C, et al. Effect of Breakfast Omission on Energy Intake and Evening Exercise Performance. Med Sci Sports Exerc. 2015;47(12):2645-2652.Kubota Y, Iso H, Sawada N, et al. Association of Breakfast Intake With Incident Stroke and Coronary Heart Disease. Stroke. 2016;STROKEAHA.115.011350, originally published January 5, 2016.Uzhova I, Fuster V, Fernandez-Ortiz A, et al. The Importance of Breakfast in Atherosclerosis Disease. Journal of the American College of Cardiology Oct 2017, 70 (15) 1833-1842.Jakubowicz D, Wainstein J, Ahren B, et al. Fasting until noon triggers increased postprandial hyperglycemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: a randomized clinical trial. Diabetes Care. 2015 Oct;38(10):1820-6.Bolster D, Rahn M, Kamil A, et al. The effects of reduced protein-nutrition bars with enhanced leucine content on ratings of fullness in healthy women. Paper presented at: American Society for Nutrition Scientific Sessions & Annual Meeting at Experimental Biology 2016; April 5, 2016; San Diego, California.
Wednesday, January 10, 2018
You need to follow healthy and positive habits. Positive thinking is very essential in order to be healthy. You need to clear out your mind and fill it with positive thoughts. You will have to remove all the depressing and negative emotions and thoughts from your mind and replace it with healthy and positive thoughts. These positive thoughts can be extremely energizing and always lead to good things in life. You can get involved in practices such as meditation and yoga to get rid of the negativity and force yourself with positive thoughts.
You need to eat healthy foods in order to be fit and healthy. Simple food stuffs like vegetables, fruits, nuts, tubers, lean meat, pulses, etc... can keep you healthy and strong. Try to avoid refined foods. The main reason for ill health and diseases is improper food habits. Because of this many people suffer from diseases like diabetes, cancer, obesity etc.... Simple changes in your diet and causes a great difference within a short period and can improve your health drastically. Try to avoid smoking and alcoholic drinks.
For good health, you need to exercise daily. Exercising in the morning can leave you with a refreshed feeling throughout the day. Exercising can put you in a good mood and it will be easier for you to think positively and eat healthy foods. You can also get involved in activities such as swimming, biking, walking or playing your favorite sport in order to keep you healthy .Do not go for an activity which you do not enjoy. Try to do your work outs in the open air. In this way you will feel more refreshed.
You should not make drastic changes in your life style. You should start with simple changes and make sure that you enjoy it. You try to make these simple changes in to a regular habit in order to achieve long term success. It is very important to improve your health in order to be happy and enjoy life. Besides exercise you need to have good sleep and rest in order to be healthy. Sound sleep can refresh your mind and make you feel healthy .All these simple changes in your life style can improve your health and make you feel strong and fit. You will feel a sense of well being, both emotionally and physically.
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Saturday, December 23, 2017
Insomnia is one of the fastest routes to misery, and unfortunately, it's a route most of us detour onto from time to time. About half of all adults suffer from periodic bouts of insomnia, and about a quarter report difficulty falling or staying asleep every night. Insomnia can sometimes indicate an underlying medical condition, so talk to your doctor if your insomnia is chronic and home remedies have failed. Still looking to get some shut-eye? Try these verified and highly effective home remedies.
1. Try a Safer Sleep Aid
Sleeping pills might help you drift into blissful repose, but they can also wreak havoc on your health. These pills are potentially addictive, unsafe to use with alcohol, and not well-studied for long-term use. If you're tempted to use a pill, try something a bit safer. Antihistamines such as Benadryl can make some people sleepy, as can anti-motion sickness drugs such as Dramamine. These drugs aren't a good idea as a nightly thing, but for occasional difficulty sleeping, they're safer than many prescription sleep aids.
2. Experiment With Supplements
Supplements won't work overnight so you have to be willing to stick with them for a month or longer. But if you're willing to experiment, check out one of these supplements, each of which has been shown to improve sleep quality and fight insomnia:
Melatonin, Valerian root, Chamomile tea
In some cases a multivitamin may also help, particularly if you have an underlying health issue.
***Check with your doctor for any potential medication interactions.
3. Practice Better Sleep Hygiene
Sleep hygiene refers to the conditions under which you sleep. Sleep is a habit, which means you need to practice good habits if you want to combat insomnia. Try the following:
*Go to bed at the same time each night, and get up at the same time each day.
*Keep the temperature in your bedroom about five degrees lower than the rest of your house.
*Replace your pillows every six months.
*Use your bed only for sleep. (ie. not for Netflix or reading!)
4. Start Exercising
Exercising right before bed is a recipe for a night of tossing and turning. But daily exercise has been shown time and again to improve sleep quality. Aim for at least 150 minutes of aerobic exercise per week, but be sure to limit your exercise to the morning and early afternoon.
When in doubt, meditate. Meditation can actually change the structure and chemistry of your brain, and over time can relax even the most anxious of minds. Meditation doesn't have to be hard. In fact, you can do it right now. Simply count your breaths, focus on a calming scene, and consciously work to quiet your mind. It can take some practice, but mastering the art of meditation often works wonders where other strategies have failed.
Check out my Metagenics Supplements page for the best quality supplements!
Monday, December 18, 2017
Natural Flu-Fighter Tea
Flu and colds come upon us with no mercy. As both illnesses are a result of viruses rather than bacteria, it is difficult for your family doctor to give proper recommendations.
Antibiotics are not going to help a viral infection and although the flu shot may help some individuals, it definitely is not the answer to preventing the flu, as there are so many variants of the virus. From a naturopathic perspective, it is important to boost your immune system health with herbs, nutrients, adequate fluid intake, proper rest and exercise.
Here is a simple and inexpensive homemade recipe that is effective at treating colds and flu. It may seem old-fashioned, but there is science to explain each component of the tea.
Flu-Fighter Tea -- Fill a pot with about 3-4 cups clean, filtered water, and add the following: - Juice of 1 lemon - 2 thumb-sized pieces of fresh ginger root, sliced - 2-3 cloves of garlic, finely chopped - 1-2 tablespoons of honey (or to taste) Simmer for 10 minutes. Drink 3-4 cups per day when feeling symptoms of cold or flu approaching and continue drinking this every day until five days after symptoms have completely abated. The lemon in the tea contains vitamin C to boost your immune system response, as well as flavonoids that stimulate liver and colon function. Ginger root improves circulation, and increases heat in the body allowing for enhanced elimination of toxins and pathogens. Garlic has proven anti-viral and anti-bacterial properties and stimulates the immune system. Honey, in addition to making the tea more palatable, has anti-bacterial properties.
Pass this simple recipe on to your friends, family and colleagues. The more people we keep healthy, the less exposure there will be to pathogens in our environment. All the best in health…Enjoy!
Be sure to visit me for all your supplements. www.WellnessMike.com
Science based supplements - to be a distributor, one must be a licenced healthcare provider, like myself!
Sunday, December 17, 2017
Eating out can be a mental, emotional and social challenge when you are trying to be health-conscious and reduce your weight.
Of course, preparing your own meals is the ideal way to monitor the foods that are going into your body and ensuring that they are high-quality and health-promoting. But let’s be realistic – work-functions, anniversaries, birthdays or just plain hectic schedules can often lead us to eating out, whether it is a sit-down dinner or a quick takeout meal.
There are choices you can make while eating out that are healthier for you and that will keep you from straying from the path to achieving your weight goals.
Here are some healthy tips to keep in mind while eating out:
if you can, choose a restaurant that has some healthy options available
order water or tea rather than soft drinks
choose a healthier side dish or appetizer: salad or vegetables instead of fries or potatoes
select baked, steamed, broiled or boiled rather than fried foods
use portion control – if there are size options available, choose a smaller serving
with rice dishes, see if there is an option to substitute brown rice for white rice
opt for vinaigrettes or squeezed lemon rather than creamy dressings and dips
stay away from processed and refined foods, additives, food coloring and artificial ingredients
avoid breaded or coated foods
make sure at least half of your meal includes vegetables and greens
you don’t have to finish eating everything on your plate; you can always take your leftovers home to eat at another meal
remember that dessert is not essential…opt for sliced fresh fruit or just order a tea if you are not yet ready to leave
It is always good to find out which restaurants have healthy selections or the flexibility to alter dishes so they are healthier. This adds a new dimension to eating out, and can make it more enjoyable when you know that you aren’t jeopardizing your health goals.
Tuesday, October 17, 2017
Tuesday, September 12, 2017
Eating for Energy
Healthy eating is the cornerstone to success at work, home, and in the gym. Your body needs energy to keep going, just as your car needs fuel to drive. The food you eat gives you that energy — the physical and mental stamina you need to make it through your day.
Energy comes from 3 nutrients: carbs, fat, and protein. After you eat, these nutrients are released into your bloodstream and converted to glucose, or blood sugar — the energy you need to power your body’s work. Energy you don’t use right away is stored as glycogen in your liver and muscles for quick release or as fat for possible use later.
Fruits and vegetables contain complex carbs — your body’s preferred fuel source. If you don’t eat enough carbs, your muscles will feel chronically fatigued.
You need 45%-65% of your calories as carbs — which fits perfectly with a plan to eat 5-9 servings of fruits and vegetables a day.
Morning Energy Boost
After 8-12 hours without food, your body needs to replenish blood sugar levels — your brain needs a fresh supply of glucose. And sustained mental work requires a large turnover of glucose in the brain. It’s been shown that breakfast eaters are less tired as well as better able to concentrate and solve problems than those who skip breakfast. Perfect produce to round out your breakfast includes berries, peaches, bananas, and 100% vegetable or fruit juices.
When you exercise, it takes 20 hours to fully restore depleted muscles. You’ll need carb-rich foods and drinks within the first 2 hours after exercise — the sooner the better — to help prevent fatigue and burnout. Fruits and juices are great recovery foods.
If you exercise for prolonged periods you probably know that what you eat before your session can affect performance. But did you know the type of carb can make a difference? Moderate and low glycemic index carbs enter the bloodstream slowly and are best eaten before exercise to keep you going longer. High glycemic index carbs enter the bloodstream quickly, and are best eaten during or after exercise.
When you sweat you lose potassium, sodium, and calcium — electrolytes that help you maintain normal water balance in your body. Except elite athletes, we tend to get enough sodium from daily food, but you probably need to replace the potassium you lose. The best way to do that is with vegetables and fruits — baked potatoes, bananas, orange juice, pineapple juice, and raisins are all good sources. Dairy products are the best means to replace the calcium, but turnip greens, dried figs, mustard greens, and okra also supply small amounts.
Wednesday, September 6, 2017
Today’s grocery stores and neighborhood produce stands offer an attractive array of fruits and vegetables. Becoming produce savvy and learning to be selective will help you make good choices. Before long, practicing these tips will make the best choices easy.
Timing is Everything
Purchase your fruits and vegetables twice a week to assure you get the freshest available. Vegetables and fruits lose nutrients the longer they sit around — especially vitamins A and C. If something is on sale, ask the produce manager how long it’s been in the store. Sometimes fruits or vegetables are marked down because they’ve been unrefrigerated for several days or are damaged.
If you’re buying produce to eat today, buy ripe. For tomorrow or the next day, look for items that need just a little ripening. If you don’t plan to use them until later in the week, buy fruits and vegetables that aren’t yet ripe. (You can ripen fruit more quickly by putting it in a loosely closed paper bag at room temperature.)
Here are a few things to consider when you shop:
Choose bright-colored fruits and vegetables. The darker they are, the more nutrients they contain. A small, pale carrot, for example, will have less vitamin A than a mature, bright orange one.Avoid less than perfect produce. Bruised or wilted items have probably been mishandled or left around too long.Think small. Smaller fruit is often sweeter than larger pieces.Select berries and cherries yourself. Prewrapped packages don’t let you see any mold or bruises.Weigh the decision. Fruits and vegetables with high water content (citrus, pineapple, eggplant, squash, tomatoes, bell peppers) should feel heavy for their size.
Colorize Your Kitchen
Frozen and canned fruits and vegetables are always good to have on hand especially when there’s no time to stop by the market. Stock your kitchen with these colorful selections.
Peas, blueberries, raspberries, blackberries, broccoli, corn, spinach, and natural fruit bars.
Marinara sauce, tomato juice, dried fruit, sun-dried tomatoes, tomato paste, canned peaches, canned pineapple, apple sauce, and pumpkin.
Monday, August 28, 2017
NO-BAKE OATMEAL RAISIN COOKIE BALLS
Preparation 5 minutes
Serves 9-10 cookie balls
These no-bake treats taste just like a chewy oatmeal raisin cookie but are naturally sweetened and full of only wholesome ingredients!
INGREDIENTS1 cup oats (I use old fashioned) 1/2 cup packed Medjool dates, pitted and chopped (about 5-6 large)1/2 cup raisins1 teaspoon vanilla extract1/2 teaspoon cinnamonpinch of salt1-3 tablespoons water, as needed (see notes)
Add all of the ingredients into your food processor. Pulse, stopping to scrape down the sides as needed, until everything is well combined. Add extra water as needed to get the mixture to come together (see notes, below).Wet hands and roll mixture into golf ball-sized cookie balls. Enjoy!
I usually need 2-3 tablespoons of water to get the mixture to come together. It will depend on how dry your dates are. Add a bit at a time and wait till the mixture sticks to itself so you can roll it into balls.
It also helps to wet your palms with a little bit of water before rolling these up.
Store extra cookie balls in an airtight container in the refrigerator for up to 5 days.
Nutrition FactsServing SizeAmount Per Serving As ServedCalories
128kcalCalories from fat 11% Daily ValueTotal Fat 1gSaturated Fat 0g Cholesterol 0 Carbohydrate 27g Dietary Fiber 3g Sugars 13g Protein 3g