We have talked quite a bit lately on the importance of eating breakfast...well here we go again! Its that important!!
10 Healthy Breakfast Tips
10: Eat Breakfast, Lose Weight
If you are watching calories, you might think that skipping breakfast is a great way to lower your caloric intake. Not so, breakfast skippers actually end up snacking throughout the day, often overeating and binging on foods that are high in empty calories and less diet friendly. Eating a healthy breakfast will help jumpstart your metabolism!
9:Plan Ahead
The morning rush can sabatoge your diet. You're late, you're hungry and the drive thru is calling your name! With a little planning and preparation you can save yourself from unhealthy breakfasts. Prepare healthy breakfast options like homemade granola or fiber rich muffins. Keep handy morning-rush-friendly foods including yogurt, fruit, whole grain cereals, whole grain breads and nut butters for on the go sandwiches.
8: Eggs-good or bad?
One large egg is low in calories and sodium, provides more than 6g of protein, more than 250mg of choline, which helps your cells function properly and may help keep your mind sharp, a good source of lutein which is important for eye health.
7: Oh, Oats
Oatmeal is good for you. It is rich in fiber, omega-3 fatty acids, folate and potassium--and thats before you add any fruit or flavorings--can lower your cholesterol levels and reduce your risk of heart disease.
6: Superfoods
If you were offered a pill that would boost your mood, help you lose weight and lower your risk of serious disease including heart disease, diabetes and cancer, you probably wouldn't think twice before taking it. Unfortunately that pill doesn't exist yet but there are about a dozen "superfoods" that can do the job just as well. Some great breakfast ones include: nuts and seeds, berries, oats, soy, tea, low fat yogurt. Its easy to incorporate these into your diet. Toss a handful of walnuts and blueberries into your oatmeal or yogurt. Some other superfoods to consider--although maybe not for breakfast--broccoli, garlic, onions, tomatoes and dark leafy greens. Try whipping up an omelet or frittata to incorporate some of these.
5: Smart Smoothies
If you like to pick up smoothies on the go, be choosey. A lot of them are more like desserts. And some contain the amount of calories you need in a day...not in one meal. The healthiest smoothie option is to make it at home, then you have control over what is going in it. You need a blender, ice, fruit (fresh or frozen) and yogurt or juice.
4: Brew your own
Fifty four percent of American adults drink coffee everyday and about 14 percent of those drink gourmet coffee beverages. Coffee drinkers also just don't sip in the morning, they usually consume about 3 cups a day and that is a lot of unwanted calories depending on your preparation. Brewing your own coffee in the morning can save you a lot of unwanted calories and sugar. One cup of black coffee has almost no calories and no fat, but with each teaspoon of sugar you are adding 50 calories. If you take it light each tablespoon of cream adds about 20 calories and 2g of fat. Adding flavored syrups, whipped cream and drizzled caramel quickly turns your caffeine fix into a calorie, sugar and fat laden dessert. Prepare your coffee at home and you will be less tempted to turn it into dessert.
3: Fiber
Fiber is a carbohydrate, one that humans cannot digest. Why eat something you are unable to digest? Fiber helps you feel full longer, you don't snack as often, and it also has been shown to lower cholesterol levels and lower your risk of heart disease. Adults should try to eat 5g of fiber at breakfast-women should aim for 20g in a day and men for 30g. Those grams add up quickly if you are smart about the food that you choose. Breakfast cereals, fruit, vegetables, whole grains and beans are all great sources of fiber.
2: Protein
Protein is important-its found in almost every part of your body, from your skin and bones to your muscles and organs, blood, hormones and even in your urine. Experts suggest you aim for 5g protein in every breakfast. Adding whole grains, nuts, eggs, low-fat dairy and lean meat to your breakfast plate can help start your day with a good shot of protein.
1: Model Healthy Eating for Your Kids
The Center for Disease Control and Prevention (CDC) has reported that childhood obesity rates have doubled over the last two decades, and overweight kids are more likely to be overweight adults. When you eat a healthy breakfast your are modeling that good behavior to your kids, who will not only be more likely to eat breakfast themselves but will be more likely to form a positive relationship with food and a better body image, better weight control and improved school performance.
9.21.2010
Healthy Snacks You Have At Home
Do you hate it when those hunger pains start in between meal times? Or do you ever get the late night munchies but think I can't force down another rice cake? Well you are in luck because there are lots of healthy snacks that you probably have sitting in your fridge and pantry, you just need to know what to do with them! Here are some healthy snack ideas:
Great Fridge Finds. Unless you never go grocery shopping, chances are pretty good that you have some great things in your fridge. And if you never go grocery shopping then read this, make a list, and go stock up! Nuts and nut butters have definitely made a comeback as a rich and nutritious food. Just be aware of the portion size. Keep it to two tablespoons of peanut butter. Spread it on an apple, baby carrots or celery sticks to help you make it to dinner. Natural peanut butter is best so grab some the next time you are at the store.
Got salsa leftover from last nights Mexican night? Pair it with some carrots or cucumber spears, its really good! If you are really famished and have a can of beans, mix it up with a few tablespoons of salsa and eat it with a handful of tortilla chips or wrap it up in a tortilla and you have a great high fiber snack.
A Dozen Healthy Pantry pick me ups:
1. Carrots-cut them into sticks and dip them into salsa, light salad dressing, yogurt dip or peanut butter.
2. Bananas-on their own they are great but cut them up and throw them in a smoothie or freeze them for a fun treat and they are even better.
3. Celery-they are as versatile as carrots but with even fewer calories. And they are crunchy enough to help die hard chip fans get through their munchies.
4. Cucumbers-slice them up and sprinkle them lightly with salt for a refreshing snack.
5. Dried cereal-mix this up with nuts and dried fruit for a great after the gym snack. Just make sure to keep your serving size to 1/2 cup.
6. Nuts - Peanuts, almonds, pecans and other nuts can be tossed with dried cereal and raisins or mixed into a 6-ounce yogurt for a healthy bite.
7. Orange juice/Other juices - If you have Popsicle molds or even just ice cube trays, pour in the juice and pop it in the freezer. In just a few hours, you'll have a cool and tasty refreshment.
8. Peanut butter - Slather on an apple or to add a tablespoon or two to a smoothie for a protein-rich treat.
9. Quesadillas - Use black beans or any other canned beans you have on hand. Add in a sprinkling of cheese, a dollop of salsa and you're in business.
10. Raisins - sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for instant trail mix.
11. Salsa - makes a great dip for veggies and also can be used on sandwiches as a low fat spread instead of mayo.
12. Yogurt - If you have plain yogurt in the fridge, you're ready to go. Add some fresh herbs (parsley, dill or thyme will all work), along with a dash of salt and pepper, and you're set.
Great Fridge Finds. Unless you never go grocery shopping, chances are pretty good that you have some great things in your fridge. And if you never go grocery shopping then read this, make a list, and go stock up! Nuts and nut butters have definitely made a comeback as a rich and nutritious food. Just be aware of the portion size. Keep it to two tablespoons of peanut butter. Spread it on an apple, baby carrots or celery sticks to help you make it to dinner. Natural peanut butter is best so grab some the next time you are at the store.
Got salsa leftover from last nights Mexican night? Pair it with some carrots or cucumber spears, its really good! If you are really famished and have a can of beans, mix it up with a few tablespoons of salsa and eat it with a handful of tortilla chips or wrap it up in a tortilla and you have a great high fiber snack.
A Dozen Healthy Pantry pick me ups:
1. Carrots-cut them into sticks and dip them into salsa, light salad dressing, yogurt dip or peanut butter.
2. Bananas-on their own they are great but cut them up and throw them in a smoothie or freeze them for a fun treat and they are even better.
3. Celery-they are as versatile as carrots but with even fewer calories. And they are crunchy enough to help die hard chip fans get through their munchies.
4. Cucumbers-slice them up and sprinkle them lightly with salt for a refreshing snack.
5. Dried cereal-mix this up with nuts and dried fruit for a great after the gym snack. Just make sure to keep your serving size to 1/2 cup.
6. Nuts - Peanuts, almonds, pecans and other nuts can be tossed with dried cereal and raisins or mixed into a 6-ounce yogurt for a healthy bite.
7. Orange juice/Other juices - If you have Popsicle molds or even just ice cube trays, pour in the juice and pop it in the freezer. In just a few hours, you'll have a cool and tasty refreshment.
8. Peanut butter - Slather on an apple or to add a tablespoon or two to a smoothie for a protein-rich treat.
9. Quesadillas - Use black beans or any other canned beans you have on hand. Add in a sprinkling of cheese, a dollop of salsa and you're in business.
10. Raisins - sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for instant trail mix.
11. Salsa - makes a great dip for veggies and also can be used on sandwiches as a low fat spread instead of mayo.
12. Yogurt - If you have plain yogurt in the fridge, you're ready to go. Add some fresh herbs (parsley, dill or thyme will all work), along with a dash of salt and pepper, and you're set.
9.14.2010
Did you feed your brain today?
In college I had a nutrition teacher who one day lectured on the benefits of eating breakfast. One girl raised her hand and said, "I am never hungry in the morning so I don't want to eat breakfast". The teacher then said, "You don't have to be hungry, but you need to eat to feed your brain". She then everyday would ask us if we had "fed our brain" that day. I know I definitely notice a difference in how well I function during the day when I have and have not had breakfast. So if you didn't have breakfast today then start tommorow and feed your brain, you will be glad you did!
And here is another tasty breakfast idea for you:
Cranberry Muesli
1/2 cup plain yogurt
1/2 cup unsweetened cranberry juice
6 T old fashioned rolled oats
2 T dried cranberries
1 T raw, unsalted sunflower seeds
1 T wheat germ
1/4 tsp vanilla extract
1/8 tsp sea salt
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and sea salt in a medium bowl. cover and refrigerate at least 8 hours or up to 1 day.
You do need to plan ahead a bit on this recipe, mix it up at night before you go to bed and in the morning all you have to do is pull it out of the fridge and enjoy!
And here is another tasty breakfast idea for you:
Cranberry Muesli
1/2 cup plain yogurt
1/2 cup unsweetened cranberry juice
6 T old fashioned rolled oats
2 T dried cranberries
1 T raw, unsalted sunflower seeds
1 T wheat germ
1/4 tsp vanilla extract
1/8 tsp sea salt
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and sea salt in a medium bowl. cover and refrigerate at least 8 hours or up to 1 day.
You do need to plan ahead a bit on this recipe, mix it up at night before you go to bed and in the morning all you have to do is pull it out of the fridge and enjoy!
9.13.2010
Why Breakfast is Important:
Breakfast is fuel for your brain. A Harvard University study of children discovered that those who ate school breakfast had improved math grades, reduced hyperactivity, decreased absence and tardy rates, and improved psychosocial behaviors compared to children who rarely ate breakfast.
Breakfast activates your metabolism. Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that 78% of these people used eating breakfast every day as a weight control strategy.
Breakfast can help balance your blood sugar. Simple carbohydrates burn like sticks and paper, quickly and with subsequent fast burnout. Protein and fiber are like logs, yielding a longer-lasting burn. Combine protein, carbohydrates and fiber for ongoing fuel!
After reading all of that information how could you even consider skipping breakfast today! Try out this tasty and easy recipe!
Breakfast Parfait
3/4 cup cottage cheese or plain yogurt
1 cup fresh pineapple chunks, papaya chunks or peaches (or any other fresh, canned or frozen fruit!)
2 tsp toasted wheat germ
Place cottage cheese or yogurt in a small bowl. Top with fruit and sprinkle with wheat germ.
Breakfast activates your metabolism. Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that 78% of these people used eating breakfast every day as a weight control strategy.
Breakfast can help balance your blood sugar. Simple carbohydrates burn like sticks and paper, quickly and with subsequent fast burnout. Protein and fiber are like logs, yielding a longer-lasting burn. Combine protein, carbohydrates and fiber for ongoing fuel!
After reading all of that information how could you even consider skipping breakfast today! Try out this tasty and easy recipe!
Breakfast Parfait
3/4 cup cottage cheese or plain yogurt
1 cup fresh pineapple chunks, papaya chunks or peaches (or any other fresh, canned or frozen fruit!)
2 tsp toasted wheat germ
Place cottage cheese or yogurt in a small bowl. Top with fruit and sprinkle with wheat germ.
9.09.2010
Oven Baked Onion Rings from The Titanium Chef
I love onion rings but have a hard time letting myself eat them very often because they are fried in oil and we all know too much of deep fried foods is not good for us. So I was intrigued when I started seeing recipes for oven baked onion rings. I was a little skeptical but tried them and they are very tasty! So give them a try, you definitely will not be disappointed.
Oven Baked Onion Rings
Cooking spray
4 cups baked potato chips
1/2 teaspoon cayenne
1 cup lowfat buttermilk
1/2 cup plus 2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1 to 2 large onions, peeled
Preheat the oven to 450 degrees F.
Spray a baking sheet lightly with oil and set aside. Place potato chips in a bowl of a food processor and process into crumbs, about 20 seconds. Transfer to a shallow bowl, add cayenne, and set aside. In another bowl, combine buttermilk, 2 tablespoons of flour, salt and pepper and set aside. slice onions into 1/2 inch circles and seperate into rings, keeping only large, whole rings (reserve rest of onions for other uses). You should come out with about 12 to 14 rings.
Place the remaining flour in a sealable plastic bag, then add the onions and shake to coat. Dip onions 1 at a time into the buttermilk mixture, then dip into potato chip crumbs and place on baking sheet. Spray canola oil evenly over rings and bake for 20 minutes or until coating is crisp. Season with salt to taste and serve immediately.
I experimented and put a metal cooling rack on my baking sheet and then put the onion rings on top of that to bake them. It made them come out more crispy because the bottoms weren't sitting directly on a pan!
Oven Baked Onion Rings
Cooking spray
4 cups baked potato chips
1/2 teaspoon cayenne
1 cup lowfat buttermilk
1/2 cup plus 2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1 to 2 large onions, peeled
Preheat the oven to 450 degrees F.
Spray a baking sheet lightly with oil and set aside. Place potato chips in a bowl of a food processor and process into crumbs, about 20 seconds. Transfer to a shallow bowl, add cayenne, and set aside. In another bowl, combine buttermilk, 2 tablespoons of flour, salt and pepper and set aside. slice onions into 1/2 inch circles and seperate into rings, keeping only large, whole rings (reserve rest of onions for other uses). You should come out with about 12 to 14 rings.
Place the remaining flour in a sealable plastic bag, then add the onions and shake to coat. Dip onions 1 at a time into the buttermilk mixture, then dip into potato chip crumbs and place on baking sheet. Spray canola oil evenly over rings and bake for 20 minutes or until coating is crisp. Season with salt to taste and serve immediately.
I experimented and put a metal cooling rack on my baking sheet and then put the onion rings on top of that to bake them. It made them come out more crispy because the bottoms weren't sitting directly on a pan!
9.02.2010
Healthier Pumpkin Chocolate Chip Muffins from the Titanium Chef
I don't know what the weather is like where you all live, but in Utah the mornings and evenings are very cool, the weather is gorgeous and not too hot anymore and it is making me excited for fall! And fall means baking with pumpkin! I love pumpkin chocolate chip muffins but they can be full of fat and sugar, so try out this delicious recipe...you are getting the same great (maybe even better!) taste but without all of the fat and sugar!
Healthier Pumpkin Chocolate Chip Muffins
Combine:
1 cup canned pumpkin (unsweetened)
2 eggs
1/2 cup brown sugar
1/2 cup nonfat milk
1/3 cup canola oil (or 1/3 cup applesauce for even less fat)
1 tsp vanilla
Add to the wet mixture a mixture of:
1 cup white flour
1/2 cup wheat flour
1/4 cup ground flaxseed meal (can be omitted)
2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup chocolate chips
Bake at 350 degrees for 12-15 minutes depending on size of muffin tins.
**Here is a tip for you when using chocolate chips in cakes, muffins, quick breads, etc. They always seem to end up on the bottom of whatever I am making and stick to the bottom of the pan or get almost a burnt taste. Take 1 tablespoon of your flour and mix it in a small bowl with the chocolate chips to coat them before you throw them in the recipe. I am not sure why this works but it will keep your chocolate distributed through the entire bread and not just all on the bottom!
Healthier Pumpkin Chocolate Chip Muffins
Combine:
1 cup canned pumpkin (unsweetened)
2 eggs
1/2 cup brown sugar
1/2 cup nonfat milk
1/3 cup canola oil (or 1/3 cup applesauce for even less fat)
1 tsp vanilla
Add to the wet mixture a mixture of:
1 cup white flour
1/2 cup wheat flour
1/4 cup ground flaxseed meal (can be omitted)
2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup chocolate chips
Bake at 350 degrees for 12-15 minutes depending on size of muffin tins.
**Here is a tip for you when using chocolate chips in cakes, muffins, quick breads, etc. They always seem to end up on the bottom of whatever I am making and stick to the bottom of the pan or get almost a burnt taste. Take 1 tablespoon of your flour and mix it in a small bowl with the chocolate chips to coat them before you throw them in the recipe. I am not sure why this works but it will keep your chocolate distributed through the entire bread and not just all on the bottom!
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