Staying Healthy: Eat Breakfast

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You’ve probably heard that breakfast is the most important meal of the day, and it is! Breakfast is important for getting your metabolism going in the morning as well as giving you energy to be productive throughout the day.

Something to keep in mind is to eat a healthy, balanced breakfast as opposed to other high fat, high sugar options such as muffins and doughnuts. Instilling this in children is essential so it follows them into adolescence and adulthood.

Benefits of Breakfast

Eating breakfast can reduce hunger and help people make better food choices at other meals, causing those who do eat breakfast to weigh less. Those who skip breakfast tend to get hungrier and therefore eat more throughout the day. However, it is important that breakfast eaters chose options with protein and whole grains to keep them nourished and satisfied.

What to Eat

Creating a balanced breakfast includes incorporating various food groups into your meal. A healthy breakfast can include protein such as eggs, lean protein such as Canadian bacon, fruits, vegetables, whole grains, and low or nonfat dairy.These foods can help you feel satisfied, lose weight and reduce cholesterol levels. Try Some of these suggestions  to start your day off right!

Greek Yogurt: Contains a lot of proteins which take longer to digest to keep you satisfied longer. Try making a parfait with fresh fruit and whole grain cereal.

Oatmeal: A great choice to lower bad cholesterol, keep you full for hours, and keep blood sugar levels stable over time. Since oatmeal is full of fiber it is also a great food for weight loss. Try making it with skim milk, raisins, brown sugar, cinnamon and nuts for a nutricious and delicious meal.

Eggs: Eggs are a fantastic source of high quality protein and amino acids. They also contain the right type of fat, one egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.  

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Staying Healthy: Drink More Water

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Especially in the heat of summer, it is more important than ever to drink your recommended eight glasses of water a day. Although you may be familiar with this number, you may forget all of the wonderful things that water does for you!

Functions of Water in the Body

75% of the human body consists of water. In fact, your tissues and organs are primarily made up of water. Water helps transport nutrients and oxygen into cells, moisturize the air in lungs, help with metabolism, helps our organs absorb nutrients better, regulates body temperature, detoxifies, and protects and moisturizes our joints. BUT WHAT DOES THIS ALL MEAN?

Top Benefits of Drinking Water

Lose Weight

Water can help suppress your appetite and minimize cravings. Water has zero calories and is refreshing. Although water has zero calories, it can fill you up and help your body determine if it is hungry or thirsty. Since drinking water helps raise your metabolism it helps in digestion.

Natural Headache Remedy

 Since the brain is made up of 90% water, if you do not supply it with enough water the brain cannot function as well and you will get a headache or migraine. Before reaching for the ibuprofen try curing your headache with some water.

Healthy Body

When your skin is properly hydrated, you will look younger! Water helps replenish skin tissues, moisturizes skin and increases skin elasticity. Drinking water can also boost your immune system and prevent you from getting sick.

Better Productivity

As I mentioned before, since the brain is mainly comprised of water, keeping hydrated will help you think better, be more alert and more concentrated. Water is used in the body to help flush out toxins and waste products from the body. If your body lacks water, your organs need to work harder which will cause you to be tired.

Exercise Better

Drinking water regulates your body temperature. Not only is cool water refreshing while working out but it can make you feel more energetic and fuel your muscles. Hydrating properly can help keep your joints and muscles lubricated you are less likely to get a cramp or sprain. When you drink water, your mood will also be better, if your body feels good, you will consequently feel happy!

If you are not getting your daily recommended amount of water, try filling a pitcher with water, adding your favorite ingredients and letting it marinate over night. Citrus fruits make great additions to water by giving it a fresh taste, try lemon, lime, orange or grapefruit. Another favorite of mine is cucumber to give my water a crisp, refreshing taste. Cheers!

source: http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html

Staying Healthy: Eating on the go in Philly

Staying on track with healthy eating can be a challenge if you are always on the go. As a busy college student who balances classes, working, and going to the gym I am very familiar with having to stop wherever convenient to satisfy my hunger.

Luckily, my college campus is decorated with food trucks, and if you live or work in Philly it is likely that there are many near you as well. Below are some healthy options that are available at a lunch truck near you

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Fresh Fruit

An apple a day keeps the doctor away, but at these fresh fruit trucks you cant go wrong when choosing any of the colorful variety of fresh fruit they offer. Fruits are rich in fiber and good for the body which makes it a delicious snack that will keep you feeling full longer. Try a fruit salad or have them whip you up a refreshing smoothie with your choice of three fresh fruits. This truck will not only satisfy your hunger but your sweet Tooth as well

Breakfast

Don’t let running out the door and forgetting to grab breakfast ruin your day. Most lunch trucks are known for their great breakfast sandwiches which an be a great balanced choice for breakfast. Egg whites are low in calories and high in protein making them a great item for those who are watching their weight. Try an egg white omelet with turkey bacon and one slice of cheese on whole wheat toast. This is breakfast sandwich will leave you feeling full, not guilty.

Lunch

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Since food trucks are famous for cheese steaks and soft pretzels in Philly, it might not be the first thing to come to mind. Once I stopped to look at the menu a few healthy items stood out to me in particular. Grilled chicken breast graces the menu of most American style food trucks. The breast of the chicken is the leanest part and an excellent source of daily protein. Try a grilled chicken salad, wrap, or sandwich on whole wheat bread with the works for a flavorful and nutritious meal.

Celebrate Good Times: Potluck Dinners

In celebration of the Olympic games, a friend of mine is throwing a potluck dinner where everyone brings a food that originated in a different country. Burgers from USA, Lo Mein from China, and Gelato from Italy are just a taste of the possibilities that people might choose to bring from all of the different countries.

When I first heard about this, I thought it was a fantastic idea, but then I got worried that I would have trouble eating healthily if there were so many delectable dishes laid out before me.  I decided I would go in with a plan so I don’t risk overeating. If you are attending a Dinner party that is potluck or buffet style try using the following tips to help you stay on track.

Plan Ahead

When you’re not sure what food will be at your destination keep the healthy eating guidelines in mind. ChooseMyPlate.gov gives the updated standard of what food groups you should eat according to the United States Department of agriculture.

Eat a Snack Before you go

If you don’t think they will offer many healthy options, eat a snack before you go. Eating a salad, some fresh fruit or protein can help satisfy you so you are not starving when you get to the buffet. This will prevent you from overeating or making the wrong decisions. 

Scan the Buffet

When you get there, look at all of the dishes that are available. Pick one or two dishes that satisfy your craving but make sure you are going for the right portion size. Choosing shrimp, grilled fish, lean meats, fruits and vegetables are the way to go, these diet friendly choices are filling and available from just about every part of the world.

Bring a Dish you Love

When going to any dinner party, it is customary to bring a gift. Why not go for something you can enjoy such as a crudités appetizer or a fruit platter for dessert?

For my Olympic theme potluck, ill be bringing dessert that represents my pride for the USA. I chose to make fruit kabobs with strawberries, blueberries and mini marshmallows. These cute treats are easy to make and fun to eat, plus, I’m sure others will be happy that there is a healthy dessert available.

Attention Athletes: Staying Motivated

Choosing to adopt a healthy lifestyle is a great way to trim down, reduce stress and feel better about yourself all around. In order to become fit, changing eating habits and exercise patterns is essential. By committing to eating a balanced diet and incorporating an exercise regiment into your daily routine are simple changes that can drastically improve your appearance, health and mental well-being. Below are some tips on how to become fit and stay committed to this lifestyle change.

It’s All in the Attitude

Being fit is a commitment that requires making changes to your lifestyle that need to be maintained even after reaching your fitness goals. Keeping an open mind can help take you through your journey to getting fit and prevent you from slipping back into unhealthy habits.

Fuel Up and Get Moving

Slimming down and toning up can be jump started by making slight changes in your daily routine. Biking or walking to work/school instead of driving, and grocery shopping instead of eating out are changes that may seem small, but definitely make a long-term impact in your fitness.

When buying food, switch to whole grains, lean meats and load up on fruits and vegetables. Drink 8-10 glasses of water a day to keep you hydrated and your metabolism moving. Start an exercise regimen that includes cardio and strength training. Find a plan that works with your schedule and work towards a goal such as running a 5k to keep you on track.

Plan and Set Goals

Keeping track of your goals and how you plan to reach them can realize your fitness plan. Keeping a food and exercise journal allows you to monitor your accomplishments and setbacks. Celebrating accomplishments and getting back up after setbacks are important factors in keeping yourself motivated.

Visualize

Imagine how you will feel once you have reached your goals, picture yourself feeling successful, accomplished, and proud. Remember this feeling and use it to fuel your efforts to keep moving toward the goal you are ultimately working for.

In Season: Get Your August Antioxidants

August is a great time to make a trip to your local farmers market and pick up some in season fruits and vegetables like tomatoes, cucumbers and pears and summer squash. My favorite fruit to eat in august is watermelon. Not only is watermelon a sweet and refreshing summer treat, it is full of powerful antioxidants.

There are tons of health benefits related to watermelon. You might have been tipped off by its rich color, but you may not have known that watermelon contains a higher concentration of lycopene than any other fruit or vegetable. This is a great delicacy that can help reduce the risk of cancer. Ditch the high calorie sports drinks; watermelon is a fat free fruit rich in electrolytes, sodium and potassium that we lose through perspiration. Filled with vitamins A, B, and C, thiamin and magnesium, watermelon is rich in vitamins responsible for disease protection and energy production.

With the special cooling effect of watermelon, this recipe is perfect for lunch on a hot August day. Because this salad is topped with fresh herbs and nuts, this is a light yet filling salad with a sky high nutritional value!

·         Slice a well chilled watermelon into approximately 1 inch rings

·         Remove the rind from each slice with a small knife

·         Place one watermelon “round” onto each salad plate

·         Top with thin slices of fresh mozzarella, about 5 pieces

·         Top with a layer of finely chopped basil and mint, approximately ¼ cup each

·         Add a sprinkling of chopped almonds and walnuts

·         Drizzle with olive oil and apple cider vinegar

·         Sprinkle with sea salt and serve!

For more recipes like this, check out http://www.theforestfeast.com/

Celebrate Good Times: Summer Sips

With graduations, birthdays and BBQ’s there’s no better time to put on a party than in the summer. I have always loved having a summer birthday, and this summer I turned 21! I invited my friends to “raise a glass” to celebrate with some feel good beverages that are also great for your health. Below are some of my favorite cocktail recipes: cheers!

The first way to get a buzz without the calories is to try Bethenny Frankel’s Skinnygirl Cocktails. Former Real Housewife of New Jersey, who began by bottling her signature drink, the Skinnygirl Margarita, started this line of drinks. Since the first drink was such a success, the Skinnygirl Sangria, Piña Colada, White Peach Margarita, and White Cranberry Cosmo followed it. All of these low cal beverages are ready to just open, pour and serve!

Bethenny then introduced high quality, low calorie Skinnygirl Vodka with Natural Flavors in four delicious flavors Bare Naked, Tangerine, Island Coconut and Cucumber.  Try these guilt free recipes for delicious summer sips!

Skinnygirl™ Bikini Cuba Libre

Ingredients:

• 2 parts Skinnygirl™ Island Coconut Vodka
• 4 parts diet soda
• Squeeze of fresh lime

Directions:

Pour over ice, garnish with a lime wedge.

Skinnygirl™ Tropical Punch

Ingredients:

• 1½ parts Skinnygirl™ Tangerine Vodka
• ½ part passion fruit juice
• Squeeze of fresh lime and lemon juice
• Dash of orange extract
• 2 tablespoons sugar free pineapple syrup
• 2 parts club soda

Directions:

Pour over ice and stir. Garnish with a lime.

Skinnygirl™ Naked Cosmo

Ingredients:

• 1½ parts Skinnygirl™ Bare Naked Vodka
• 2 parts cranberry juice
• ½ parts fresh lime juice
• ½ parts DeKuyper® Triple Sec

Directions:

Pour all ingredients over ice in a 3 piece shaker. Shake and strain into a martini glass. Garnish with a lime.

For more recipes go to http://www.skinnygirlcocktails.com/recipes