Healthy Breakfast Foods

Healthy Breakfast Foods

What are healthy breakfast foods?

Everyone seems to be on a search for healthy breakfast foods.

As we learn more about the need for individual nutrition plans, suddenly plain old cereal seems to go out the window.

You need a healthy nutritious breakfast solution!

Breakfast is the meal that breaks your fast, but there are no rules when it comes to breakfast.

In other words, what is stopping you from eating soup, leftover dinner, fruit, a smoothie, vegetables or just a cup of tea for breakfast?

Absolutely nothing.

Healthy breakfast foods contain…

A balanced breakfast includes roughly equal portions of protein and carbohydrate, with a bit less fat.

The best healthy breakfast foods will have these traits:

  • Contain low-fat protein – increases ‘satisfaction’ and reduces cravings;
  • Are high in fiber (both soluble and insoluble) – increases ‘satisfaction’ and feeds gut flora;
  • Contain moderate carbs – low GI, unprocessed carbs to provide energy and fiber;
  • Contain low to moderate fat content from healthy sources; and
  • Are low in salt (which is often hidden in the usual bread, spreads, and cereals).

Having a variety of breakfasts foods means better balance in nutrition and less likelihood of developing food intolerance.

Aim to have a different breakfast for three days in a row and you’re on track.

Top 10 healthy breakfast ideas

These top 10 healthy breakfast foods meet the criteria listed above.

They are simple and easy to make.

Mix them up and perhaps even use the ingredients from this list to create your own breakfast food ideas.

1. For a great high protein breakfast, try two poached eggs, 5 asparagus spears, 1 cup of spinach, 1 tomato, 2 tablespoons kidney beans.

Finish half a cup of fresh papaya chunks for added vitamins and digestive enzymes.

2. Protein shake – great breakfast idea for work! – use a good quality soy or whey protein powderwithout nasty additives (we like USANA’s Choc Whey Protein or Vanilla Soyamax) –blend the recommended amount with water, ice cubes, a cup of fresh berries, 1 tab of crushed walnuts. Stir in 1 tsp of flaxseed oil after blending, for vital omega 3 fatty acids.

3. Half a cup of steel cut oats, ½ tsp flaxseed, ½ cup blueberries, ½ cup strawberries and 1 tab almonds. Squeeze some fresh fruit over it for moisture and serve immediately. Full of antioxidants, quality carbs, and healthy fats.

4. Scrambled tofu. Scramble about 3 tablespoons of firm tofu with ½ a diced onion, ½ a red capsicum and a clove of garlic.

Add a handful fresh basil and oregano and serve with a slice of beautiful wholemeal and grain toast (or gluten free), spread with a little tahini or avocado. Vegan, high in protein, fiber, nutrients and…delish!

5. A cup of fresh mixed berries with a small tub of plain, low-fat yogurt, 1 tablespoon of steel cut oats, 4 chopped brazil nuts, and 1 tsp rice bran. Full of B vitamins and a nice mix of textures. This is easy, healthy breakfast food.

6. Mushrooms on toast – dry fry a cup of sliced mushrooms with ½ a diced onion and serve on a slice of wholemeal and grain toast (gluten free if desired), spread with a little tahini. Finish with a cup of strawberries for extra protein and antioxidant power. Tasty vegan breakfast option.

7. Capsicum-poached eggs – grab ½ red capsicum and lightly dry fry the cut side, then flip over, crack an egg into it and cover pan until egg is cooked. Serve with fresh spinach and basil. For extra protein, add a little left over bolognese sauce from last night’s dinner. YUM! Finish with two fresh apricots or a nectarine, for an extra nutrient and carb boost.

8. Veggie scramble – bubble and squeak – 2 cups of last night’s leftover veggies, dry fried and mixed up with leftover mince, an egg white or some red kidney beans. Serve on a piece of wholemeal and grain toast (spread with avocado), add 1 tab low fat grated cheese if desired.

9. Home made muesli. Make up a batch so you can quickly grab a healthy ‘fast food’ breakfast. My favourite recipe is 2 cups steel cut oats (use quinoa flakes for gluten free); ½ cup natural sultanas, 1 cup puffed rice, 1 cup puffed amaranth, 3 tab rice bran, ½ cup psyllium husks or USANA’s Fibergy, 3 tab slippery elm bark powder, ½ cup natural Goji berries, ½ cup chopped hazelnuts, and ½ cup chopped almonds.

Use as-is or oven roasts each of the cereals on a lined baking tray until golden brown. Store in an airtight container – serve with fresh fruit and some watered down ‘light’ coconut milk. A serve for most people is ½ cup.

10. Mexico-breakfast wrap – hubby’s secret recipe. Use a gluten free wrap or two mountain bread wraps and add a scrambled egg, a small 100% beef sausage (preservative and gluten free), 2 tbsp kidney beans, fresh coriander, a shake of tabasco sauce, a scrape of avocado and a whole diced tomato. You could throw in 1 tab low-fat ricotta cheese if you wanted, instead of or in addtion to the sausage. Or you could replace the sausage with tofu or bolognaise.

Ok, we couldn’t stop!

We I still have another at least five great healthy breakfast food ideas.

Like healthy banana and yoghurt pancakes (ok, ok, can’t help it, here’s number 11).

11. Serves two people – 1 cup wholemeal spelled flour, ¾ cup yogurt, 1 egg*, 2 tab maple syrup or honey, half a mashed banana, 1 tsp baking powder. Add water as required to get a thick consistency.

Lightly fry until bubbling, then flip. Makes about 4 large pancakes. Press down to make sure center mixture spreads and cooks properly. Serve with fresh strawberries.

*If you’re egg and dairy free, you could use 1 cup wholemeal spelled flour, 1 whole mashed banana, 1 tsp baking powder, 2 tab maple syrup or honey, and enough light coconut milk to get desired consistency. The mixture should be thick.

Now if you’re scared of trying these breakfasts because you’ve only ever eaten Froot Loops, why not check out one of your local cafés or breakfast bars who make these kinds of meals – try something different?

That way, you can try before you buy.

A healthy nutritious breakfast is the best way to start your day!

Boost Your Diet Plan with “Healthy Fast Food”!

Healthy Fast Food

Fast food can hardly be imagined as a part of any diet plan that has been proved to be healthy, but there is good news for those who want to enjoy healthy fast food choices and keep up with weight loss efforts at the same time. It is estimated that one out of every four Americans, eats fast food daily. The affordability and mobility of fast food make many people choose it over any other type of food. The trouble comes in with a huge load of calories, fat, and sodium in a single handy fast food meal which one can easily eat and move. A single serving of these foods may contain calories, fat and sodium more than the whole day’s need for a regular person. A fast food meal typically can be served with over 1700 calories.

A lot of fast food choices and more traditional restaurants as well are starting to get the message and fortunately these days, they are offering foods that we would cook at home if enough time had been available. Soups, different types of salads as well as veggie dishes and fruits are already introduced in fast food menus. McDonald’s, the fast-food giant/icon all over the world has added the undoubtedly tasty yogurt and granola parfait already in their menu.

If you have no other way without consuming fast food every day, you can follow the five ways listed below to make healthier choices that won’t defeat your diet plans as you go to pull the window up.

1)    Keep a limited portion size – You should always get the smallest of the sandwich sizes in order to consume fewer calories and fat. Sometimes a single portion of sandwich in these fast food outlets may contain calories and fat that’s worth more than two standard meals.

2)    Try to choose the healthy type – There are more healthy options on today’s fast food menus than they had ever before. You can go for low-fat dressings in a salad, baked potato, maybe slices of oranges or apples, and corn on the cob, potato chips baked or steamed rice and many a healthier- low-calorie options are there.

3)    Green is good – You can choose a salad for entrée while adding grilled chicken, veggies or shrimp and the dressing should be on the side. At McDonald’s you may consider their Southwest Salad, Chicken Garden Salad at the Burger King, and Wendy’s Salad called the Chicken Garden. You must avoid fried toppings and breaded ones as well as extra bacon bits, cheese or croutons.

4)    Grilled food’s glory – Fat and calories are abundant in fried or breaded food. You should never choose any food labeled as deep fried, pan fried, breaded, scalloped, Alfredo, au gratin, basted, batter dripped, creamy, crispy, or in cream sauce. The best choices by you would be chicken or turkey breast, roasted beef or lean ham.

5)    Wisely choose your drinks – Surprising masses of calorie and fat are stuffed in the sweetened regular beverage and you can reduce them tremendously by choosing diet soda, sugar-free ice tea, mineral water. These options will quench your thirst and strengthen your diet plan as well. Avoiding shakes is compulsory as they come with a load of an entire day’s calories and fat allotment for anyone.

You never should settle for the regularly offered things with your sandwich. Low fat mayonnaises, mustard, and dressings served beside, calorie-laden sauce and salsa instead of cheese are good enough healthy fast food choices for anyone with a diet plan. You can also order a sandwich with its regular toppings and add ketchup or mustard by your own choice instead.

At last but not the least, if you are sure about being tempted on the way back home from a late meeting or exercise, always order healthy fast food and also make sure that what you eat or drink with your meal is unquestionably healthy too. Making an extra effort to your regular workout will not hurt and give splendid results in your effective plan to keep extremely FIT.

Teeth Whitening, Choices, Choices, Choices

Teeth Whitening

Teeth Whitening

Undoubtedly, many of us want to have the best teeth we can have.  After all, possessing shiny whites is an asset unto itself that can pay off in many ways from attracting new friends to getting new jobs.

Unfortunately, not all of us have teeth as white as pearls due to many reasons.  Well, don’t despair as you can always take the choice of going the route of better dental care and of teeth whitening systems.  Of course, the latter option is the fastest and easiest route to whiter teeth.

Home Treatments or Dentist Administered

Whitening your teeth can be performed either in the comfort of your home or in the safety of the dental chair.  Basically, your choice will boil down to issues of budget, convenience, and safety. It must be emphasized that home treatments and dentist-administered tooth whitening systems deliver virtually similar results, with the assumption that package instructions and recommendations are followed to the letter.

Just to differentiate between both types of teeth whitening administration, over-the-counter products contain lower concentrations of the bleaching agents compared to the in-office products, often at half the percentage amount.  Also, additional protective measures are available for in-office applications such as custom-made mouthpiece trays, rubber shields, and dental check-ups.

However, do keep in mind that over-the-counter, at-home, self-administered products are very affordable compared to in-office treatments.  Besides, you can always ask your dentist for product recommendations and regular dental check-ups while you are doing the process.

Toothpaste, Strips, Gels, Rinses or Tray

Let’s just assume you chose to go the route of the self-administered whitening products.  Yu have many choices in this regard, which can often cause confusion considering that the main result promised is the same – teeth whitening. Well, that’s consumerist society in search of the best teeth for you.

  • Toothpaste contains mild abrasives as well as polishing ingredients that chip away at the yellow components of teeth. These are only effective in lightening your teeth color by one shade at most but are gentle to use every day.
  • Gels and strips are directly applied to your teeth, either through a brush or through nearly-invisible strips.  Results are visible for approximately 4 months, provided that stain-causing foods and habits are avoided.  Of course, this advice applies to the other whitening systems.
  • Rinses serve other purposes aside from pearly whites.  It also helps freshen breath and lessen dental diseases.  Manufacturers claim a 12-week window for results to be seen.
  • Tray-based systems involve wearing a mouth guard-like tray filled with a gel solution.  It can be inconvenient but oftentimes more effective than the other self-administered teeth whitening solutions.

Should You or Shouldn’t You

Before you go hightailing it to the nearest drugstore and supermarket to purchase tooth whitening products, you must ask yourself or ask your dentist if you can truly benefit from the procedures.  More importantly, ask if it is even safe for you.

Thus, if you are less than 16 years old, pregnant or lactating, with sensitive teeth and mouth allergies and diseases, with fillings, crowns and other teeth restorations were done, and with darkly stained teeth, you can consider yourself out of the running for the procedure.

However, if you are qualified for teeth whitening procedures, then go ahead and grab the opportunity to have the best teeth you will ever have – as white as snow, so to speak.

The best healthy food for weight loss

healthy food for weight loss

Weight Loss

There is no single food we could ever eat that will lead to weight reduction. Therefore, there is no such thing as the best single healthy food for weight loss. We all know that weight reduction is the outcome of the energy taken up from all the different foods within our diet, and that particular diet’s overall energy should be lesser than the amount of energy that is utilized by the body.

There are some websites that promote the idea that there is actually a particularly healthy food for weight loss since when this special food is consumed, it leads to negative calorie count. There is, however, no concrete scientific evidence to back this claim. If a particular food that is low in calorie is used as a substitute for food that is high in calories, then it could be considered as a better decision for weight reduction. Although, following a diet plan that exclusively involves low or negative calorie food could be dangerous for the body’s overall wellness by being deficient in essential nutrients and minerals.

To recognize a healthy food for weight loss, keep the following tips in mind:

Fresh and Natural Foods – natural and fresh produce are considered as one of the best food items for weight reduction. These foods are low in sodium and low in energy.

Foods containing High Amounts of Water – a lot of foods containing high amounts of water are considered as some of the most excellent foods to help in reducing weight. These foods are usually low in caloric content; in addition, increasing the intake of water has been indicated to help in weight loss.

Nutritionally Dense Foods some types of foods that are being considered as beneficial when trying to shed off some weight are those that are loaded with fiber. The fiber aids in filling up the tummy more rapidly causing the person to eat fewer, therefore fewer calories are taken in.

Foods that are Low in Fat – low-fat foods are also considered to be the best foods for weight reduction. Fats contain double the amount of energy as compared with protein or carbohydrates so consuming fewer fats naturally lessen the intake of calories.

A lot of healthy foods for weight reduction may also be composed of high water content, fiber, and high-quality protein. Fresh fish, boiled brown rice, baked potato, wholegrain foods such as wholemeal pasta, oatmeal, and muesli, legumes, vegetables, and fruits are some examples of healthy foods for weight reduction.

What kind of healthy food for kids should you give them?

healthy food for kids

While you always want all the best for your kids, proper nutrition is an important factor that contributes to their overall wellness and thus, you should find healthy food for kids to eat as well as drink.

When it comes to healthy food for kids or healthy eating in general, however, a lot of parents quickly lose the struggle with their strong-willed kids.

Despite a lot of parent’s efforts, they may struggle and become frustrated when kids just won’t finish their plates as they become rather mulish when they are asked to consume their daily serving of fruit or vegetables.

While it takes a little bit of creativity from one time to another and could very well involve searching for close alternatives within the different food categories, you may take full control of you precious one’s diet.

What kind of healthy food for kids should you give them?

So what are the basic food components needed for your kids to grow stronger and bigger? The following are some of the 3 healthy foods that your kids must eat and find out some innovative ways in order to get them into your kid’s small tummies:

Lean Meat for Iron and Proteins – meat used to have a bad reputation somewhere along the way, although it is essential for proper nutrition among kids. Meat provides a healthy supply of proteins and iron that are vital for the proper development, more in particular among children. Consuming a good combination of fish, chicken, lean red meat as well as other derivatives of protein that you can have your kid to consume will assist them in receiving efficient levels of these nutrients.

Spinach for those important minerals and vitamins – while almost every vegetable and fruit are essential for child consumption, the dark leafy veggies like the spinach supply a healthy dose of calcium, magnesium, potassium, iron, vitamin C and vitamin A which are all crucial for the development of your child. These nutrients safeguard your child from diseases and make sure that they are growing the way that they should.

Milk for your child’s strong teeth and bones – milk is considered as one of the best healthy food for children to consume since it is composed of calcium which aids in building strong and healthy strong bones and this is very crucial as children grow. Children who drink milk have been indicated to have lower risks of developing osteoporosis during adulthood.

Start by consuming healthy food that is good for you.

healthy food

There are a number of different fad diets that may result in effective weight reduction if you stick with them exactly the way they have been designed. This, however, does not necessarily imply that every food item that is included in such fad diets is a healthy food, although, it does imply that you need to modify your consumption patterns in order to fit the rules of the diet.

Instead of having to worry with regards to adhering to a fad diet, consider more about your general wellness and your lifestyle. Start by consuming healthy food that is good for you. Check out more 

Healthy Food

The nearer a particular food item it gets to its natural state, the better it is for consumption. Berries and fresh fruits are excellent and will fulfill your cravings for sweet foods. Fresh vegetables contain loads of minerals and vitamins so consume more yellow, orange and green vegetables. To keep the majority of their nutritional value, steam them and be careful with the addition of sauces since that could be loaded with fats and calories that are not very good for your health.

Any baked items or pasta that you will consume must be made from whole grains. Stay away from pastries and sugary snacks as well. While an apple is excellent for you, it doesn’t necessarily follow that an apple pie is good as well.

 

Go for lean meats and also shop for fish. Ocean fish contain tons of omega 3 polyunsaturated fatty acids that are usually lacking in most of our diets, so eat a seafood dish two or three times a week. Baked chicken and fish are healthier alternatives to fried meals and lean meats such as venison and bison is a healthier substitute to higher fat beef.

Lettuce is also a healthy food, so as other green leafy greens. The following are some other examples of healthy foods:

  • Olive and canola oils as well as healthy cooking oils
  • Healthy snacks, dried fruits, and nuts
  • Lean chicken and turkey
  • Berries and other fresh fruits
  • Pasta and bread made of whole grains
  • Cold water fatty ocean fish
  • Bison and grass fed beef
  • Green and other brightly colored veggies
  • Soy-based drinks and low-fat milk
  • Legumes, seeds, and nuts

Always keep in mind to consume a variety of food items in order to get all the minerals and vitamins that your body needs to be healthy.