What to Eat For Breakfast?

<div dir="ltr" style="text-align: left;" trbidi="on"> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="http://i47.tinypic.com/2h6vgoo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="243" src="http://i47.tinypic.com/2h6vgoo.jpg" width="320" /></a></div> We all know that breakfast is the most important meal of the day, however grabbing a doughnut and coffee is worse than skipping breakfast altogether. Many breakfast foods are high in sugar, carb-filled, or too fatty. These foods such as doughnuts, pastries, cereals, pancakes and coffee can give you an instant boost in energy, but once the body breaks down the food and the energy is quickly used up you feel hungry again. Once the energy is used up from these foods you will become sluggish and groggy. This normally occurs long before lunchtime causing one to seek out quick and easy alternatives that are usually not healthy. If you can’t find a snack you are apt to over indulge at lunchtime.<br /> <br /> Not eating breakfast isn't a better option either. Many people think that skipping breakfast is a great way to cut out calories however skipping breakfast leaves the stomach empty. You have gone all night fasting so your body needs refueling to give you energy in the morning. An empty stomach and low blood sugar can lead to more snacking throughout the morning. Snacks tend to be high in sugar and high in carbohydrates.<br /> <br /> A healthy breakfast is essential to get your day started on the right track. Proper food and nutrition are required for the body to function. In the morning the body requires food to refuel and break the fast from when you were sleeping. A good breakfast requires protein and fiber. Protein and fiber are valuable sources of energy and nutrients. The body takes longer to break down protein and fiber satisfying hunger and keeping you feeling fuller longer. This lessens ones need to snack in between breakfast and lunch.<br /> <br /> Sources of protein include low fat meat, eggs dairy, and beans. Sources of fiber include whole grains, fruits and vegetables. To get the most out of your breakfast you need to eat the right combination of proteins and fiber. Some proteins have high levels of fat. Eating too much fiber can bind up proteins making it impossible for the body to break it down to use it for energy.<br /> <br /> Protein is necessary for almost all bodily functions. In the body they are broken down to amino acids, which manufacture tissue, enzymes, hormones and antibodies. Amino acids also build and repair muscles, and fight infections. Animal products such as fish, milk, eggs and meat are complete proteins with all essential amino acids. Incomplete proteins such as rice, dry beans, nuts and peanut butter don’t have all the essential amino acids and need to be paired with other proteins.<br /> <br /> Breakfast foods that contain protein include eggs, cheese, milk, yogurt, bacon, sausage, fish, and turkey. Cheese, milk, bacon, and sausage, all contain high levels of fat so low fat versions and lean cuts should be chosen. Even so they should be consumed in moderation. Low fat proteins are lean meats, poultry, fish, hard-boiled eggs, and peanut butter. Low fat dairy products include skim milk, low fat yogurt, low fat cheese, cottage cheese, and natural cheeses.<br /> <br /> Fiber helps in weight management, digestion, and relieves constipation. It fills you up and keeps you fuller longer. The body burns calories to break it down and pass it through the digestive tract. Sources of fiber include whole grain bread, rolls, and bagels, hot or cold whole grain cereal, low fat bran muffins, crackers and Melba toast. Fresh and frozen fruits and vegetables are also a great source of fiber, which are easily digested and provide a load of vitamins, minerals and essential nutrients to the body. Fruits and vegetables can be consumed as a whole, in 100% juice without sugar, or mixed in a smoothie.<br /> <br /> A combination of core food groups provides the body with complex carbs, protein, fiber and small amount of fat, all the essential nutrients that the body needs. Eating a good breakfast has volumes of health benefits plus it keeps you feeling full for hours, staving off hunger and the need to snack. For a healthy breakfast choose one or two options for proteins and fibers.  Remember skipping breakfast is not an option. If you feel like you don’t have time for breakfast pack your foods to go, prepare your breakfast the night before, or choose a breakfast that is simple and easy to make. Examples include oatmeal with blueberries and almonds, fruit and cheese, cottage cheeses with fruit, yogurt with granola, fresh fruit salad, protein shake or an energy bar. Be creative and switch it up daily so you won’t get bored with your breakfast.</div>

What to Eat For Breakfast?

We all know that breakfast is the most important meal of the day, however grabbing a doughnut and coffee is worse than skipping breakfas...

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Benefits to Become Fitter & Healthier

<div dir="ltr" style="text-align: left;" trbidi="on"> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="http://i50.tinypic.com/2yyxefp.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://i50.tinypic.com/2yyxefp.jpg" width="320" /></a></div> <b><span style="font-size: large;">M</span></b>ost people want to lose weight but feel they don’t have the time, money or effort to put into a regular exercise routine. The fact of the matter is that exercise should be included in everyone’s daily routine. Becoming healthier and more fit has so many benefits on the body that there should be no excuse not to exercise. Exercise and diet are the cornerstones of becoming healthy. Health is the level of functionality and metabolic efficiency in the body. Therefore all of the body’s cells, tissues and organs and bodily functions are impacted by the amount or lack of exercise and nutrition we receive on a daily basis.<br /> <br /> More and more people are going to the doctor with health issues. That’s why the health field is the number one sustainable market in the world. However, if everyone ate proper nutrition and exercised regularly there wouldn't be such as demand on health services. Unhealthy eating habits and the lack of physical activity causes many of the chronic diseases that people suffer with. Our lives are so fast pace that it gives us no time to exercise and we eat on the run at fast food joints. Over time the lack of exercise allows our muscles to atrophy, decreases the oxygenation in the blood and raises our blood pressure. Fatty, unhealthy foods leave our system deficient of essential vitamins and minerals, allow fatty acids to build up in our arteries and ultimately puts us at risk for heart disease and cardiovascular disease.<br /> <br /> This is just one area that becoming healthier and more fit can greatly impact your life. Low back pain is one of the most rapidly growing problems due to obesity, immobility, and lack of nutrition. As you began to exercise on a regular basis even if its 20-30 minutes a day you lower your risk for a whole slew of diseases. Aches and pains go away and just living becomes easier. You lose weight, your energy increases and your overall mood improves. Every time you exercise you lower your blood pressure and reduce your resting heart rate. Exercise increases your lung function so your body and brain absorb more oxygen. This means your heart and lungs are working more efficiently to pump blood, oxygen and nutrients throughout the body. Exercise reduces the plaque that builds up on the inside of our arteries. The risk for diabetes, osteoporosis and cancer all diminish as muscles, bones become stronger and you lose more weight.<br /> <br /> Exercise improves your mood, boosts your energy, and promotes more restful sleep. Excess weight can cause a stress on the heart, and nervous system making them work harder than they normally work. Additionally, excess weight can cause feelings of self-consciousness, low self-esteem and depression. When you exercise your brain releases a chemical called endorphins that make us feel better, happier and more relaxed. Exercises calms stress, releases excess pent up energy, aggression and stress, leaving the body and you more happy, calm and relaxed. When we exercise the circulation in the body increases delivering more oxygen and nutrient throughout the tissues in the body. The body doesn’t have to work as hard leaving more energy for you to do the things you want to do. After exercise the body is physically exhausted. Although, we have more energy immediately after exercise due to the increased endorphins and circulation, the body is tired allowing you to fall asleep more easily. Additionally by exercising you can get more peaceful and deeper sleep. The body requires sleep to reboot the brain, which improves concentration, productivity and mood.<br /> <br /> As weight begins to fall off, you feel more energized and your self-confidence will begin to rise. You feel better and look better simultaneously.  This will not only increase your sex drive but it will improve your sex life. Weight tends to be one of the factors that causes decreased sex drive and sex life. However, exercise enhances arousal in women and decreases sexual dysfunction in men.<br /> <br /> Lastly when you exercise you burn calories that helps you lose weight, which is what most people want. However when you exercise you increase your stamina, strength, and ability to function. As you lose weight your body fat decreases which vastly improves your life expectancy. A stronger, slimmer, and fitter body gives you confidence that you may not have had before. Overall a healthier and fitter person is the ultimate goal and everyone should want that!<br /> </div>

Benefits to Become Fitter & Healthier

M ost people want to lose weight but feel they don’t have the time, money or effort to put into a regular exercise routine. The fact of ...

Read more »