Six Healthy Breakfast Options

 I have received a few emails from people asking for breakfast ideas.  Instead of addressing each individual
person separately, I thought it would be better to do a blog post.  Just in case there are others that would like options. These are things that I personally eat!

Coming soon…..Healthy Living Series

Once it turns Spring, it seems like a great deal of people start trying to work out, eat right and/or start dieting.  I say this because I have seen videos from people I subscribe to on YouTube put up videos on either dieting or trying to live a healthier lifestyle.  Now as most of you know, I am not a proponent of diets nor do I think it is a good idea to start restricting yourself from everything you are

4 Diet Mistakes that AGE You….

I saw this great article when I was logging into Yahoo today.  I thought this would be an ideal post being that for some the weather is already warm enough to be in the pool and beach and for others it is almost that time.  Unfortunately, it is also right about this time when people start looking to find a quick fix to lose unwanted pounds.  As you all know, I do not personally think it is a good idea to diet.  But, instead believe in eating balanced nutritious meals and having that one thing you love once a week (in moderation of course) as a cheat.  Maybe even twice a week if you are getting at a minimum of 30 minutes a week of cardio!

Now that I have rambled!  Here’s the article:

What if the fountain of youth were in your own kitchen? While we’ve come to expect certain physical and mental changes as an inevitable part of getting older, the fact is that the foods we eat—or don’t—may speed those processes along, aging us before our time. The reason is simple: “We eat too many processed foods,” says David Katz, MD, director of Yale University’s Prevention Research Center. “They’re often high in calories and low in nutrients such as vitamin B12 and omega-3s, so we end up with islands of deficiencies in a sea of excess.” These inadequacies can result in symptoms we tend to assume are due to aging, such as the four below. Work with your doctor to determine whether adjusting your diet or adding a supplement can help you look—and feel—younger.

Mistake #1: You avoid all animal protein.
Why it’s aging you: You may lack of vitamin B12. which is essential for energy.

Found only in foods that are derived from animals, this nutrient helps regulate your metabolism and energy production and is key to maintaining a healthy brain and nervous system. “Fatigue is a classic sign of B12 deficiency, which usually occurs in people who don’t eat very much animal protein,” says Danine Fruge, MD, associate medical director of the Pritikin Longevity Center & Spa in Miami. Chewing a lot of antacids to relieve heartburn can also lead to B12 deficiency because antacids interfere with B12 absorption.

Food Fix:  Have two servings of nonfat dairy foods, such as fat-free milk or nonfat yogurt, and 3 to 4 ounces of lean protein daily. Good sources of B12 include seafood such as fish, clams, oysters, and mussels, as well as lean beef and pork, chicken, and fortified cereal.

Supplement Solution
Take 500 to 1,000 mcg of vitamin B12 in tablet form every day to raise and maintain your B12 levels.

Mistake #2: You avoid supplements.
Why it’s aging you: You miss manganese and copper, which help prevent joint pain.

Because manganese and copper are both essential for maintaining joint cartilage and flexibility, “in most cases, supplementing these nutrients reverses the joint deterioration and eliminates the pain,” says Dale Peterson, MD, director of the Comprehensive Wellness Center in Sapulpa, OK. “The body can actually repair a significant amount of damage if it’s given the proper support.”

Food Fix:  Nuts, beef, and spinach are good sources of these nutrients, but you won’t be able to eat enough to get all your copper and manganese, so opt for a supplement, Dr. Peterson advises. Take 2 mg of copper and 5 mg of manganese each day. Within 2 to 3 months, your joints should feel less painful.

Mistake #3:  You avoid fish and fat.
Why it’s aging you: Fish and healthy oils (like olive) offer the best source of omega-3 essential fatty acids ,which help prevent memory loss.

“These fatty acids are part of the brain’s building blocks,” explains Andrew Weil, MD, director of the Center for Integrative Medicine at the University of Arizona. “If you’re not getting enough in your diet, the architecture of the brain becomes weak, and brain function, including memory, suffers.” But it’s not only the amount of omega-3s that’s important; the balance between omega-3s and omega-6s is equally crucial. “Our diets are flooded with omega-6 fatty acids, mostly from processed foods,” says Dr. Weil. “The more omega-6s you eat, the more omega-3s you need to balance your levels. Most of us aren’t eating enough omega-3s and are eating too many omega-6s.”

Food Fix:  First, reduce your consumption of refined and processed foods much as possible, and cook with olive or canola oil. Then, eat 3 1⁄2 ounces of wild salmon and 3 1⁄2 ounces of herring, sardines, or halibut each week. Add 2 tablespoons of freshly ground flaxseed to cereal, whole grain side dishes, or shakes daily, and garnish salads or cereal with 1 tablespoon of walnuts 5 days a week. Finally, enjoy 9 to 12 almonds 4 times a week.

Supplement Solution
Take at least 2,000 mg of fish oil daily.

Look for 1,000 mg capsules of combined docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Mistake #4: You favor packaged foods over whole.
Why it’s aging you: Packaged foods are high in blood pressure–spiking sodium—and fresh fruits and veggies contain blood pressure–lowering potassium.

“Having too little potassium in your diet magnifies the toxic effects of excessive salt intake,” Dr. Fruge says. Most processed foods have added sodium but no extra potassium, so if your meals come from boxes, you’re likely at risk. Worsening the situation, when your kidneys try to flush out the salt, you lose even more potassium. “The imbalance damages blood vessels, driving up blood pressure,” Dr. Fruge notes. “Eating better can correct the problem—I’ve seen people drop thirty points in three days.”

Food Fix:  Cut your sodium consumption to no more than 1,500 mg per day, and eat seven to nine servings of fruits and vegetables every day.

This is where you can go to the exact link:  4 Diet mistakes that age you

Diets….Just say NO!

I receive messages and e-mails asking me about my diet and fitness routine a great deal. Therefore, I thought I would do start doing a YouTube series dedicated to Nutrition and Fitness (the first video is above as I’m sure you can see LOL). However, there is only so much I can put in each video and felt that I could go into greater detail in a blog post. As most people know, I do not believe in diets. Honestly, if I had to diet I wouldn’t make it through one day. I can barely fast for 24 hours when I have to do my physical every year LOL!

I do think that once you can get the basics down everything else will follow naturally. Here we go:

1. Drink 8 glasses of water a day (64 oz. total)
2. Do NOT skip breakfast
3. Eat at least three actual meals a day
4. Eat two healthy snacks a day [almonds, plain yogurt, melons, berries, organic peanut butter (2tbsp), hummus, soy nuts, edamame].
5. Portion control, STOP eating when you are full
6. Eat veggies with EVERY meal. Such as spinach (any green leafy veggie is great), asparagus, broccoli and green beans.
7. Limit caffeine/soda/soft drink intake to one cup/glass a day
8. Limit fruit juices to one cup a day (these have a great deal of sugar)
9. Limit junk food/fast food/desserts to twice a week (goal is once a week)
10. Before going to the grocery store, have your meals planned out for the week

I know it is hard for some people to drink eight glasses of water a day. Remember you can always use crystal light to give it some flavor. In addition, green tea is full of antioxidants and is a good way to get in that water as well. There was confusion in my YouTube video and some people thought I meant to drink the green tea in addition to the water. However, that is not what I meant! I meant you could drink a couple glasses of green tea as a substitute for plain water! In the video, I was saying what I do because I work out and when I am working out I perspire a great deal and feel I need a higher water intake. If I am not working out, I just drink the 64 ounces of water each day.

Remember, ALL of your meals should consist of fiber, protein, carbohydrates, and healthy fats. For your healthy fats, try cooking your meat using extra virgin olive oil. You can also use that when cooking fresh spinach along with garlic and pepper (taste great).

I hope this first post for nutrition was helpful. I intend to do at least one post a month. Going forward I will also remember to take in consideration the needs of vegetarians. If there is anything you would care for me to address, feel free to post a comment below or send me an e-mail (click the link of the side of my site that says e-mail). In the future, I will also provide fitness tips. These will post the same week as the nutrition posts!

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