Get Yourself In Shape, Inside and Out

Start with our selection of easy breakfast recipes to start off your day

Many of my nutrition clients will tell me, “I already ruined my day with the donuts this morning, so what’s the point in eating healthy for the rest of the day?” Although I don’t agree with that “all or nothing” mentality, I do understand that it’s hard to turn yourself back around midday. (I constantly struggle with this myself!)

“Bad” breakfasts often include a heavy dose of sugar, and sugar is just plain destructive to your nutritional plan. In short, eating sugar makes you crave moresugar, and this effect is even stronger in the morning hours, when you are setting up your blood sugar to cycle up and down all day. By eating sugar early in the day, you are setting yourself up for a day full of cravings.

The trick to starting your day off right is eating a breakfast with lean protein and fiber to keep you satisfied until lunchtime.

This month, I’d like for all of us to focus more on our breakfast meal. Take some time to plan a meal that contains protein and fiber, and that is void of sugar. Some breakfast foods to include are: eggs, egg whites or Egg Beaters®; low-sugar yogurt; cottage cheese; oatmeal, protein shakes; nuts and nut butters.

Below you will find three of my favorite tried-and-true breakfast recipes. Two of the recipes, the breakfast pizza and the pancake soufflé, are more for the weekend, when you have some extra time on your hands.

Try out these recipes or experiment with your own healthy breakfast creations and then come share some of your morning meals with us. We would love to hear from you!

Bronson’s Breakfast Pizza

makes 3 servings

This recipe came from my brother’s best friend Bronson. Of course, I tweaked some of the ingredients to make it more nutritionally “sound,” but what I like best about this breakfast meal is that it will truly keep you satiated well into lunchtime. The high-protein and low-sugar content is a win-win situation for your body.

Ingredients:

1 8-inch whole-wheat pizza crust (I use Boboli®)

4 scrambled egg whites

⅓ cup canned low-sodium diced tomatoes

½ cup reduced fat shredded cheese (cheddar or Mexican mix)

1 soy-based breakfast sausage patty, crumbled (I use Morningstar Farms®)

1 pinch Italian seasoningDirections:

Directions:

Preheat oven to 350 degrees. Top the pizza crust with the scrambled eggs, tomatoes and cheese and then add the sausage patty. Season with a pinch of Italian seasoning and pepper, if you desire. Bake in the oven for 8-10 minutes or until warm throughout. Remove from oven and let the pizza “rest” for 5 minutes. Cut into thirds and serve.

Nutrition information per serving:

220 calories

5 grams fat

2.5 grams saturated fat

26 grams carbohydrate

5 grams fiber

18 grams protein

3 grams sugar

520 mg sodium

Pancake Soufflés with Sautéed Apples

makes 3 servings

I can’t say that this recipe is the picture-perfect model of a high-protein, high-fiber meal, but I wanted to include it because it was my favorite breakfast meal as a kid. I’ve played around with the ingredients to make it a little healthier, but if you want to up the protein, serve it with plain Greek yogurt or cottage cheese on the side.

Ingredients:

For soufflé:

½ cup 1% milk

¼ tsp salt

½ cup flour

½ tsp sugar

2 large eggs

½ tsp vanilla extract

½ tsp lemon zest

1 tbsp canola oilFor apples:

1 tbsp butter

2 tart apples, peeled, cored and cut into ½ inch slices

2 tbsp sugar

¼ tsp cinnamon

⅛ tsp nutmegDirections:

Soufflé:

Preheat oven to 425 degrees. Mix milk, salt, flour and sugar. Add eggs until blended. Add vanilla and lemon. Place a 10-inch “ovenproof” skillet over medium heat and add the canola oil. Allow the oil to get hot — about 1-2 minutes. Pour the batter into the skillet and place into the oven. Bake for 15-20 minutes or until crisp and “puffed” and lightly browned.

Apples:

Melt butter in a small skillet over medium heat and add the apple slices. Sauté the apples for about 5 minutes. Mix together the sugar, cinnamon and nutmeg; add to the apples. Cover and cook for a few more minutes, until the apples are softened to your liking.

To Serve:

Cut the soufflé into thirds and top with the sautéed apples.

Nutrition information per serving:

280 calories

12 grams fat

4 grams saturated fat

38 grams carbohydrate

2 grams fiber

8 grams protein

21 grams sugar

220 mg sodium

The “Make-Ahead” Bowl of Oatmeal

makes 4 servings

I much prefer steel-cut or Irish oats over “instant” or rolled oats. They are less refined, which results in a higher fiber more whole grain. The downside is that the steel-cut and Irish oats take a lot longer to cook. In order to enjoy the nutritional benefits of these whole oats on the fly, you can cook a large pot-full once a week and enjoy them all week long. Below you will find my recipe for 4 servings of oatmeal. I added in my favorite toppings, but feel free to experiment with your own.

Ingredients:

1 cup steel-cut oats

1 tbsp canola oil

3 cups boiling water

Pinch of salt

Toppings (per serving):

½ cup skim or 1% milk

½ of a chopped Granny Smith apple

¼ tsp ground cinnamon

2 tbsp slivered almonds

Directions:

In a medium saucepan, add the oil and heat over medium heat. Lower the heat to low, add the oats and stir often, allowing the oats to “toast,” for about 1-2 minutes. Then add the boiling water and salt, reduce the heat to low and allow to simmer for 25 minutes without stirring. Remove from heat and taste for doneness. Allow to cool and place in an airtight container in the refrigerator.

Portion the oatmeal into 4 servings. Top each serving with the milk, apple, cinnamon and almonds. Microwave for 1-2 minutes, or until heated throughout. Stir well, allowing the milk to be evenly distributed.

Nutrition information per serving:

340 calories

13 grams fat

1.5 grams saturated fat

49 grams carbohydrate

8 grams fiber

13 grams protein

16 grams sugar

135 mg sodium

Learn more ways to eat healthier with weight loss and nutrition videos on GaiamTV.com!

Just as important as eating breakfast is eating the right breakfast. If you start out a little shaky (with something like sugar- and carb-laden coffee cake), you’re very likely to continue down a less-than-optimal nutrition path for the rest of the day.

Top 6 Foods that Boost Brain Power

:: by Sara Ryba, R.D., C.D.N.

Maybe you’re already keeping your brain fit with crossword puzzles, Sudoku, learning new languages .... But are you supporting your mental workouts with brain-boosting foods?
Recent research suggests that eating certain foods may actually help keep your mind sharp as you travel from one birthday to the next. The Alzheimer’s Association recently presented several studies linking good nutrition to the prevention, or delayed onset, of Alzheimer’s disease and dementia. And the best brain-smart foods are also foods that help ward off heart disease and certain cancers. These nutrition powerhouses help prevent inflammation and oxidation — two key culprits implicated aging and disease.

Top six healthy foods for a healthy brain
My top foods for healthy brain function are rich in healthy fats (omega-3 fatty acids), inflammation-reducing B vitamins and disease-fighting antioxidants.

Salmon
The healthy fats found in salmon are the same fats found in your brain. These omega-3 fatty acids are believed to be critical to the proper development and functioning of your brain. The “superstar” of these omega-3 fats is “DHA” (docosahexaenoic), which is found in rich abundance in fish such as salmon. A Chicago Aging Project study found that as little as one meal of fish per week could reduce cognitive decline by 12 percent! If you are short on time, try canned salmon or the salmon packed in a pouch, it is just as healthy and tastes great over a salad. Recommendation: One to two 4-5 ounce servings per week.

Eggs
The incredible edible egg appears to do incredulous things for your brain. Whole eggs are not only high in protein, and low in calories, but they are also rich in Vitamin E, omega-3 fatty acids and B vitamins. B vitamins may help prevent inflammation and aid in the new brain cell development. Look for eggs such as Eggland’s Best Eggs, or other “higher” omega-3 fatty acids eggs (they even taste better). Recommendation: 4 whole eggs per week.

Almonds
Like fatty fish, almonds are high in omega-3 fatty acids, but they are also rich in antioxidants, including vitamin E. A Chicago Health and Aging Project study found that getting antioxidants through food was more beneficial than through supplements (consider vitamins as a second line of defense). Raw almonds provide the most benefits, but roasted ones (get unsalted) still offer a healthy dose of omega-3s. Recommendation: 1 ounce, or about 17-20 almonds, every other day (buying in bulk saves you money) or 1-2 tablespoon of almond butter every other day. Keep an eye on calories.

Blueberries
According to the U.S. Department of Agriculture, these delicious blue gems are one of the best sources of antioxidants. Both frozen and fresh blueberries are excellent brain foods. When blueberries are out-of-season, buy frozen, unsweetened blues, and throw them into a smoothie, on some cottage cheese, or pop them in your mouth frozen as a candy! Recommendation: 1 cup at least 3-4 times per week. Extremely low calorie so no need to worry!

Dark greens
Research suggests the darker the color of the vegetable (like dark green broccoli and spinach), the higher the concentration of protective antioxidants. Choose dark and diverse colored veggies to cover your bases. If you are not a fan of green vegetables, put them into soups or pasta to mask the flavor. Recommendation: 2 servings per day (1 cup = 1 serving).

Green tea or coffee
A few years ago, European researchers found that individuals diagnosed with Alzheimer’s, consumed far less caffeine than individuals who did not develop the disease. The theory is that caffeine’s stimulating effect increases activity in the brain, blocking the development of proteins associated with an increased risk of Alzheimer’s. Both coffee and green teas are also rich in antioxidants. If you are not a coffee or tea drinker, try some of the new green tea flavors on the market. Recommendation: 2 cups per day.

Fitness is important for healthy brain function too
Working out may be a critical component for brain health. Recent studies suggest that a minimum of 15 minutes of physical activity each day is needed to keep your brain fit; however, 30 minutes most days of the week is optimal.

For the the original article please click below
[http://life.gaiam.com/article/top-6-foods-boost-brain-power] republished courtesy of Gaiam Life. 

How to Banish Belly Bloat

 

6 bloat-beating diet tricks

:: by The FIRM nutrition expert Sara Ryba, R.D., C.D.N.

So many of my clients have complaints about feeling bloated. They want to know how they can lose the bloat and puffiness. And the good news is that with a proper diet, you CAN de-bloat your body and look and feel so much better in just a matter of days. It does require commitment, but after just two days you will feel the difference. Almost immediately after starting an anti-bloat routine, the rings on your fingers will be looser, your eyes will be brighter and less puffy, and your jeans will feel looser in the waistline. Here’s what you need to do:
1. Cut the sugar. Sugar in your diet causes your blood sugar and insulin levels to skyrocket, resulting in a cascade of hormones that result in water retention. Take a look at our article about how to reduce the sugar in your diet.
2. Cut the sodium. You probably know this, but sodium really does cause you to retain water. It is best to aim for a diet that contains less than 2,400 mg of sodium per day. Read food labels and be on the lookout for high-sodium foods, such as canned soups, sauces and marinades and frozen processed foods.
3. Up the water! Be sure to get a minimum of 64 ounces of water per day. This will flush out your system, and will leave you feeling lighter and noticeably less bloated. (Water will also help to curb your sugar and salt cravings.)
4. Lose the refined carbs. Similar to sugar, refined carbohydrates cause your insulin to skyrocket, resulting in a hormonal environment that’s prime for water retention.
5. Up the lean protein. Protein is a natural diuretic, and by choosing lean protein, you are feeding your muscles while flushing water out of your system.
6. Increase the omega-3 fatty acids. Choose foods that are rich in omega-3 fatty acids such as avocado, flax seeds, salmon and olive oil. These fatty acids are a natural anti-inflammatory, which is very beneficial when you are trying to lose the bloat.

I can assure you that by following these six anti-bloating principles you will feel less puffy and will most likely even see a drop on the scale. Give them a try!

For the the original article please click below
[http://life.gaiam.com/article/how-banish-belly-bloat] republished courtesy of Gaiam Life. 

7 Ways to Maintain a Healthy Colon

A clean colon can prevent Irritable Bowel Syndrome, cancer and more

 

:: by Aislinn Vaughan & Philip Knox

When looking for ways to get and keep a healthy colon, these tips can be helpful. Following these detoxificaton suggestions may prolong your life by assisting with the risk-reduction of potentially preventable illnesses like Irritable Bowel Syndrome (IBS), diverticulosis and colon cancer. In addition, they can promote an attrition of the discomforts of bloating, constipation, diarrhea, fatigue and gas.

Fiber

Fiber-rich food is a great choice for a healthy colon. Eating a good amount (about 25-35 grams daily) of high-fiber foods like raspberries, bananas, prunes, peas, broccoli, beans, celery and whole-wheat pasta is a great start to cleanse the body. Other fiber-rich whole grains include brown rice, whole-wheat and whole-wheat breakfast cereals. Fiber keeps food waste moving along your digestive track, which helps your intestines stay squeaky clean and can decrease your risk for diverticular disease.

Vitamin D

The American Journal of Clinical Nutrition says that a steady intake of Vitamin D is advantageous when trying to prevent colon cancer and maintain a healthy colon. You can get Vitamin D from a variety of sources including the sun (15-20 minutes of daily exposure is sufficient) and foods like bread, fatty fish, milk and cereal. If your foods do not supply enough Vitamin D, taking a supplement may be warranted. Vitamin D may also help prevent osteoporosis.

Don't hold it

If you feel a bowel movement coming, head for the bathroom and let it go. If you try to hold it in, built-up fecal matter can release toxins into your body, which has the potential to cause diverticulosis and IBS. Regular bowel movements is one of the ways your colon keeps itself clean and healthy.

Water

Inadequate hydration can lead to a build-up of toxins in the body. As those toxins accumulate, the risk for constipation, bloating, gas, IBS and fatigue increases. If you're trying to keep your colon healthy, try to drink eight eight-ounce glasses of water in a day to cleanse your body.

Exercise

When you're trying to keep your colon healthy, exercise is a huge part of the equation. By increasing blood flow and circulation through exercise, your colon (and entire gastrointestinal system) gets more oxygen. This may help ward off colon cancer and other diseases. Your fitness routine doesn't need to be extreme. Stretching, doing yoga or walking for 10-15 minutes a day is sufficient to help keep your colon healthy.

Colonoscopies

Although a colonoscopy is by no means a fun experience, it's essential in the prevention and early detection of colon cancer. For individuals over age 50, a colonoscopy is a necessary step in maintaining colon health. Also, ask your doctor about a colonoscopy if you are experiencing on-going diarrhea or constipation, as these can be signs of colon and intestinal problems. A colonoscopy can aid in proper diagnosis of your condition.

Cleansing Your colon

There are also natural ways to keep your colon clean. Pay a visit to your local alternative medicine center to learn about the colon-cleansing treatments they have to offer.
Colon flushes are a popular procedure, and are believed to wash out toxins and waste material that have become trapped in your colon. If you suffer from constipation, a colon flush can be the best way to regain regular bowel movements and restore your colon to health. With a variety of special herb and mineral infusions available, colon flushes can be tailored to suit your unique needs. Although self-administered colon cleansing kits are available, you should seek advice from a health professional before attempting your first treatment.

For the the original article please click below
[http://life.gaiam.com/article/7-ways-maintain-healthy-colon] republished courtesy of Gaiam Life. 

4 Steps to Intestinal Happiness

:: by Marisa Belger

Smoothly functioning intestines lead to happily functioning people. It’s that simple. Healthy intestines play an important role in proper nutrient absorption — why eat all that broccoli if your body can’t properly take in its nutrients? — which leads to a stronger immune system and better health and vitality.

Eating a balanced diet rich in fruit and vegetables helps the intestinal tract perform efficiently, but there are four additional steps that you can take to ensure a peak intestinal performance day after day.
Keep the Probiotics Alive
Not all bacteria are bad. Probiotics are actually on your side. This good baceteria lives naturally in the intestinal tract and works to ensure proper digestion, but the probiotic balance can be thrown off by prescription drugs, poor health, or unhealthy eating habits. If you discover that your good bacteria have been taken over by bacteria with ulterior motives, you can restore the equilibrium by taking oral probiotic supplements.
Focus on Phytochemicals
Phytochemicals are plant chemicals that fight disease. They help to prevent damage to cells and may also lower cholesterol. Phytochemicals are found in vegetables and grains that also help to keep the intestines healthy like garlic and onions, broccoli and cauliflower, carrots and yams, and barley and wheat.
Respect the Digestive Enzyme
Digestive enzymes help to break down food and process nutrients to build cells, tissues, and organs. Some enzymes arrive via food, while the body produces others. Digestive enzymes can be found in pineapple and papaya as well as in increasingly popular supplements.
Don’t Forget the Fiber
This is one of those cases where your mother was right. Fiber is important. Insoluble fiber — popcorn, wheat bran, cherries, grapes, etc. — helps bowel function and soluble fiber — bananas, carrots, barley, etc. — helps to relieve constipation, regulate blood-sugar levels, and reduce LDL cholesterol levels.
[via Alive]

For the the original article please click below
[http://life.gaiam.com/article/4-steps-intestinal-happiness] republished courtesy of Gaiam Life. 

Top 10 Ways to Reduce Your Risk of Heart Disease

:: by James Rouse, N.D.

The number-one killer in America (for both men and women), heart disease is the result of the narrowing of the arteries that supply the heart with blood, oxygen, and nutrients. This process, called coronary artery disease, can generally be traced to a condition called atherosclerosis, the build-up of cholesterol-rich fatty deposits, or plaques, on the inside of arterial walls. As these deposits accumulate over time, the coronary arteries narrow to the point that the flow of oxygenated blood to the heart is impeded. (Arterial spasms — triggered by smoking, extreme emotional stress, or exposure to very cold temperatures — may also cause coronary arteries to narrow suddenly and dangerously.)

The Risk Factors — and How You Can Reduce Yours
Major risk factors for cardiovascular disease include cigarette smoking, high blood pressure, high cholesterol and/or triglycerides, diabetes mellitus, obesity, sedentary lifestyle, and poor nutrition. Prevention and treatment centers around these risk factors — and these approaches will help you lower risk for many other types of illness, as well as helping you feel great and have more energy overall.

1. Don't smoke.Cigarette smoking remains the leading preventable cause of cardiovascular disease in women, with more than 50 percent of heart attacks among middle-aged women attributable to tobacco. Risk of cardiovascular disease begins to decline within months of smoking cessation and reaches the level of persons who have never smoked within 3 to 5 years.

2. Lower your cholesterol.
High blood cholesterol is a condition that greatly increases your chances of developing coronary heart disease. Extra cholesterol in the blood settles on the inner walls of the arteries, narrowing them and allowing less blood to pass through them to the heart. Aim for total cholesterol below 200 mg/dL; LDL cholesterol below 130 mg/dL and HDL above 35 mg/dL.

3. Maintain a healthy weight.Obesity and sedentary lifestyles are epidemics in the United States that contribute to increased risk of cardiovascular disease. The prevalence of obesity has increased among both men and women in the United States in the past decade; currently about one third of adult women (or 34 million) are classified as obese. Also, 60% of both men and women get no regular physical activity. Obesity, especially abdominal adiposity, is an important risk factor for cardiovascular disease in women.
4. Exercise regularly.
Recent evidence suggests that even moderate-intensity activity, including brisk walking, is associated with substantial reduction of cardiovascular disease risk. These findings support the 1995 federal exercise guidelines endorsing 30 minutes of moderately intense physical activity most days of the week, a program that should be feasible and safe for most of the population. Regular exercise and maintenance of healthy weight should also help reduce insulin resistance and the risk of non–insulin-dependent diabetes mellitus, which appears to be an even stronger risk factor for cardiovascular disease in women than in men. Diabetes is associated with a threefold to sevenfold elevation in cardiovascular disease risk among women, compared with a twofold to threefold elevation among men. Approximately half of all deaths in patients with non–insulin dependent diabetes mellitus are due to heart disease.

5. Eat less saturated fat, more produce & more fiber.
Diets low in saturated fat and high in fruits, vegetables, whole grains, and fiber are associated with a reduced risk of cardiovascular disease. Also, a recent study reported in the Annals of Internal Medicine journal confirmed that eating fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease. You may even think about moving toward more flexitarian or vegetarian eating habits: A vegetarian diet reduces the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes. A Mediterranean diet that uses olive oil can reduce the risk of coronary artery disease.
6. Avoid trans fats.
Trans fatty acids have been linked to adverse lipid profiles and an increased risk of cardiovascular disease. This includes most margarines. The role of other fatty acids, including monounsaturated, polyunsaturated, and marine omega-3 fatty acids, remains controversial.
7. Consume alcohol only in moderation.
Moderate intake of alcohol is related to reduction of cardiovascular disease — but may raise blood pressure and increase risk of breast cancer. Early surgical menopause is linked to increased risk of cardiovascular disease, which appears to be negated by the use of estrogen therapy.
8. Arm yourself with risk-reducing vitamins.
Antioxidant vitamin supplements, particularly vitamin E and homocysteine-lowering agents such as folate and B6, have promising roles in prevention of cardiovascular disease, but conclusive evidence may hinge on the results of several ongoing randomized clinical trials. When it is found in unusually high levels, homocysteine brings the same degree of risk as having high cholesterol does. The B vitamins, especially folic acid and B12, will drive elevated homocysteine levels down to normal, often without the need of any prescription medication.

9. Give yourself some new stress-management tools.
Poorly controlled stress may have an adverse effect on blood lipids. An attitude of hostility has been powerfully linked with a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Relaxation methods (meditation, breathing exercises), yoga, and stress management techniques are essential for preventing cardiovascular disease and coronary artery disease and for reducing the risk of recurrent cardiac problems. Meditation improves exercise tolerance and decreases electrical changes associated with poor circulation to the heart. Meditation has also been shown to lower cholesterol and reverse carotid artery thickening. Also consider acupuncture, which has been shown to help relax the myocardium and improve circulation.
10. Ask your health professional about herbs and nutritional supplements that may be useful in preventing and treating cardiovascular disease, including:

• Bilberry
• Turmeric (curcumin)
• Fenugreek
• Ginger
• Guggul
• Ginkgo
• Garlic (one garlic clove is roughly equal to 4 mg to 1 gram of garlic; a daily dose of 600 to 800mg may be recommended)
• Onion
• Vitamin B12
• Folic acid (500 to 5000 micrograms daily may be recommended)
• B6
• L-Carnitine
• Coenzyme Q10 (100 to 300 mg daily may be recommended)
• Vitamin E (400 to 800 International Units daily may be recommended)
• Magnesium (200 to 400 mg daily may be recommended)
• Niacin (A typical oral dose of 100 mg, three times daily; may gradually increase to avg. dose of 1 gram three times daily, with a maximum dose of 6 grams. Extended release tablets: Dosing may begin with one 375-milligram tablet at bedtime and be increased by no more than 500 mg per four-week period, to a maximum of 2,000 mg, given as two 1,000-milligram tablets before bed)
•  Fish oils (6 grams daily may be recommended)
• Soy (Isoflavones may be recommended)

 

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Consult your doctor before using any health treatment — including herbal supplements and natural remedies — and tell your doctor if you have a serious medical condition or are taking any medications. The information presented here is for educational purposes only and is in no way intended as substitute for medical counseling.

 

For the the original article please click below
[http://life.gaiam.com/article/top-10-ways-reduce-your-risk-heart-disease] republished courtesy of Gaiam Life.