Showing posts with label #eathealthy. Show all posts
Showing posts with label #eathealthy. Show all posts

Tuesday, 21 November 2017

5 Ways to Get More Protein at Breakfast

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We all know it's the most important meal of the day. The first thing you eat can set the stage for how you feel the rest of the day. Whether you've just finished your morning workout or need a good energy source for your busy day ahead, the answer is simple: protein. Boosting your protein intake at breakfast is a great way to make sure you feel energized and full until lunch, and we've got 5 unique ways to do it. Don't worry, no expensive meat purchases or time-consuming cooking necessary. There are ways suitable for a vegetarian diet, calorie-counting, and busy schedules alike.

1. Whip an egg white into your oatmeal.

Sneak some protein into your oatmeal with this surprising trick! Cook your oatmeal in a pot, and about a minute before it's done cooking, whip in an egg white for an extra creamy, protein-y consistency.
Try Chocolate Oatmeal with Egg Whites.

2. Add a side of turkey bacon.

A low-calorie, low-fat alternative to regular bacon, a couple of strips of this turkey-based substitute will still give you about 2 grams of protein per strip.
You'll enjoy our Egg and Turkey Bacon Stuffed Baked Tomato.

3. Add milk or cheese to your eggs.

Making an omelet or just scrambling to make breakfast? The best way to kick the protein up a notch is to add a handful of cheese or a splash of whole milk.
Try this Broccoli and Egg Cheese Bake Recipe.

4. Switch your toast for pita.

Avocado toast-lovers, it's be time to shake things up. if you swap out your whole grain toast of pita, you'll be getting an extra 2 grams of protein.

5. Add plain greek yogurt to your smoothie.

A quick scoop of plain greek yogurt will add a boost of protein to your morning smoothie or shake. And it'll make it nice and creamy without amping up the carb or sugar content.
These satisfying Smoothie Recipes will get you started!

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The post 5 Ways to Get More Protein at Breakfast appeared first on Skinny Ms..

Monday, 4 July 2016

Daily fast food consumption during pregnancy places next THREE generations at risk for obesity, diabetes and heart disease




(NaturalNews) A daily diet of fast food during pregnancy can dramatically increase the risk of obesity in the next three generations of a woman's descendants, even if those descendants eat a healthy diet themselves, according to a shocking new study conducted by researchers from Washington University School of Medicine, and published in the journal Cell Reports.

"Our findings indicate that a mother's obesity can impair the health of later generations," lead researcher Dr. Kelle Moley said. "This is particularly important because more than two-thirds of reproductive-age women in the United States are overweight and obese."

Previous studies have shown that a woman's health during pregnancy can have long-lasting effects on her child's health, including on their weight. But the new study is one of the first to suggest that a woman's eating habits before she conceives may have a similar effect, even on her grandchildren and great-grandchildren.


Junk food damages mitochondrial DNAThe researchers fed female mice a diet comprised of about 60 percent fat and 20 percent sugar, starting six weeks before conception, and continuing until after the mice's offspring had been weaned.

"This mimics more of the Western diet," Moley said. "Basically, it's like eating fast food everyday [sic]."

In contrast, the next three generations of the experimental mice's offspring were fed standard rodent chow, which is high in protein and low in fat and sugar, and is meant to approximate a healthy diet. Yet, despite the healthier diet, the offspring of the original mice still developed metabolic problems such as insulin resistance.

These changes were seen only in maternal descendants of the original mice – that is, their offspring, their daughters' offspring, and the offspring of their daughters' daughters.

Upon performing a genetic analysis, the researchers discovered abnormal mitochondria in the muscular and skeletal cells of the affected mice. Mitochondria, which are responsible for providing energy to cells, possess their own DNA, which is inherited only from the mother.

"Our data are the first to show that pregnant mouse mothers with metabolic syndrome can transmit dysfunctional mitochondria through the female bloodline to three generations," Moley said. "Importantly, our study indicates oocytes - or mothers' eggs - may carry information that programs mitochondrial dysfunction throughout the entire organism."


Study reinforces importance of healthy lifestyleMoley noted that if the same genetic changes can take place in humans, then the effects of poor maternal diet are likely to be even greater than those seen in mice.

"It's important to note that in humans, in which the diets of children closely mirror those of their parents, the effects of maternal metabolic syndrome may be greater than in our mouse model," Moley said.

The next step should be to determine whether exercise and a better diet can reverse the inherited metabolic abnormalities.

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"In any case, eating nutritiously is critical," Moley said. "Over the decades, our diets have worsened, in large part due to processed foods and fast foods.

"We're seeing the effects in the current obesity crisis."

While the new findings are disturbing in their implications, it is also important not to exaggerate their significance. That's because genetic predispositions toward metabolic disorders, such as obesity and diabetes, are typically of limited significance compared with lifestyle factors. That is, if you have a genetic predisposition and have poor diet and exercise habits, you are very likely to become obese and develop other metabolic problems. But if you have good diet and exercise, even a genetic predisposition is unlikely to lead to health problems.

For example, a 2014 study in PLOS Medicine examined type 2 diabetes risk in people who did and people who did not have various gene variants associated with the disease. They found that the effects of lifestyle completely dwarfed the effects of genetic susceptibility.

"There is no good evidence that the knowledge of these variants currently helps predict risk (of diabetes) nor in informing what action people should take," lead researcher Nicholas Wareham said.

Indeed, improving diet and exercise habits has been shown to halve the diabetes risk in even genetically susceptible individuals.

Sources for this article include:

DailyMail.co.uk

NaturalNews.com

NaturalNews.com

Learn more: http://www.naturalnews.com/054464_junk_food_pregnancy_metabolic_changes.html#ixzz4CzDWbpwT

Thursday, 12 May 2016

Focus on Being Healthy Not Being Skinny

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Here's one of the most important points to keep in mind if you are longing for weight loss success - don't focus on being skinny, just focus on being healthy. All too often folks get the notion that the only way to successfully lose weight is to starve yourself and that you must turn out looking like one of the skinny models in the many magazines plastered on newsstands and the supermarket aisles.
Let's put this nonsense to rest: Don't focus on being skinny, instead focus on being healthy.
In a nutshell, if you focus each day on your nutrition and exercise plan your weight will take care of itself. The only time problems usually occur is when we allow too much sustenance to enter our body without providing a way to burn off the excess in the form of exercise.
Therefore from the moment you wake up, be mindful of every single thing you put in your mouth throughout the entire day. Everything has a calorie count so don't merely pay attention to the types of food you're putting into your body but also the quantity.
Portion size is usually what packs on the pounds since many people eat until they are stuffed. Guess what, if you are eating to the point where your stomach feels like it's going to "explode", you've eaten far too much. Your body just doesn't need that much food to function efficiently.
Eating an appropriate portion size is often the toughest aspect to get a consistent handle on especially since there are numerous opportunities to overeat every day. In other words, even if you eat a healthy breakfast and lunch that doesn't necessarily mean your day will end nutritiously. Dinner can often be a caloric nightmare since most of us are tired at the end of the day, lose self-control, and eat far too much.
If this happens not only will you eat too much, but since dinner is likely later in the evening your body won't have the opportunity to burn off the excess. Then you'll go to sleep and all those extra calories will now simply stick around on the body in the form of fat. Instead of ruining your weight loss efforts and essentially shooting yourself in the foot, here are some tips you can use to help control the portion size at every meal.
One of the best ways to combat overeating is to first serve yourself an appropriate portion of food on a small-sized plate and drink at least 2 glasses of water during the meal. Take your time when eating your meals too. It takes about 20 minutes for the body to register if it's had enough to eat so slow your chewing, drink that water and take your time.
Once you finish your portion, get up from the table. Don't sit around since your eyes may drift back to the food that's still out and convince your mind that you should eat some more. Best yet, start doing the dishes and packing leftovers in travel containers. This will really help get you out of "food mode".

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Don't overlook the dangers of snacking while doing leisure activities too! Those moments when you're watching television, on the computer, reading a book, playing video games, or anything else you enjoy doing during your free time. This manner of eating can greatly affect your daily calorie total causing you to go way over an amount that's appropriate for you. Try not to snack while you mind is occupied on something else and you'll save your body countless numbers of calories over the year.
If you continually stick with these being healthy habits, you won't need to eat as much food as you may have in the past. Hopefully this article has inspired you to focus on your nutrition and exercise commitment so you don't focus on being skinny. Just focus on being healthy and your weight will take care of itself.
Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with a Healthy Eating eBook just for stopping by at http://healthychoicesinlife.com/healthy-eating.


Article Source: http://EzineArticles.com/9334992