Health Management and Nutrition Blog

It's Never Too Late Too Start Eating Healthy

2012-02-20T11:17:00.000-05:00

Before a person utter the statement “It's never too late to start eating healthy,” it presupposes that the individual already understands what makes for healthy eating. Eating healthy requires that one takes in a variety of food items in moderate quantities. Top on the list of these items are fruits, vegetable, fish and meat. Quite a number of people who lived a century and above attributed their longevity to eating moderate meals three same time everyday. They also have the habit of taking less red meat.

Eating too much of a particular type of food and overfeeding are often what make meals unhealthy. Some people overtime have formed the habit of eating a particular food just because they cannot overcome their cravings for it. For such, the starting point of eating healthy is to stop gratifying such cravings and be health conscious about all that goes down the throat. Only food that leaves your body in optimal state of health can be rightfully referred to as healthy meals.

Healthy breakfasts are always a good start; particularly those with high carbohydrate/ low fat as they can help kick-start body metabolism. If you could not prepare one because you have to leave home early for work, there are healthy snacks around but be choosy in which you go for; whole-grain crackers, yogurt, and veggies are some of the good ones. Tea prepared without sugar is one of the healthy drinks widely recommended by health specialists. One’s health is also better off by staying away from liquors.

The benefits of eating healthy are numerous and significant. The human body renews its tissues and cells with the nutrients contained in foods. If the body is not provided with the right nutrients in their appropriate quantity and quality, the entire system suffers. Even smokers with damaged lungs can record great improvement in their health if they take healthy breakfast, healthy snacks and healthy drinks.

Eating healthy also comes with immense psychological benefits, age notwithstanding. The brain being the thinking faculty has a way of taking note of all developments including taking healthy meals. Beneficial chemicals like serotonin stimulated in the brain by reason of eating healthy make humans happier and live longer.

These benefits have no age limits. Even if one has been surviving on rubbish over decades, all that is needed to salvage one’s health is change. The moment a habit of taking the right food, in the right quantity and quality and at the right time is cultivated and implemented, the body will take a new and improved look. New cells will come up and the old impoverished ones will be discarded. There are cases of people on their deathbed that were privileged to live again because of the nourishment that comes with healthy meals.

The bottom line in all of this is that it is never too late to start eating healthy.

Enjoy A Tasty Health Drink!

2012-02-15T13:09:00.000-05:00

Tangy Orange Drink

Our overall health is determined by so many different factors. From our genetics to how often we exercise and how well we eat, these are just a few of the factors that can determine how healthy we are.

If one is looking to improve their health, boost their immune system and even lose weight, it may be a good idea to consider what they're drinking every day. By eliminating pop and sugary juices from our diet and replacing them with healthy drinks, we can benefit in many ways. What are some healthy drinks to keep in mind and to try out?

Berry drinks: When it comes to all the berry drinks out there, there are so many different ones to choose from. Whether we use a juicer to juice our fruits or we create a smoothie concoction, drinks with berries in them are pretty popular and are full of heart healthy antioxidants. Some berries are also known to be "super foods", which are some of the healthiest foods with the most nutrients per serving.

Teas: Though not everyone enjoys a hot or cold cup of tea, tea is very healthy, can boost our immune system and even jumpstart our metabolism. From black tea to chai and green tea, there are all sorts of different teas worth trying. So whether it takes us a few tries until we acquire a taste, the health benefits are well worth it.

Coffee: The smell of that morning cup of coffee isn't the only great thing about coffee. From all the antioxidants the beans carry to all the different nutrients in just one cup, one can benefit greatly. Not only does it help us feel more alert and give us more energy to get more done throughout the day, but it can also benefit our health in more ways than one.

Water: Though water may be tasteless, it's a liquid we must take in with large amounts. Since our body is made up of about 70% water, it's easy to see how important it is that we either eat foods that contain a lot of water or that we drink large amounts of it. Water can be mixed with fruits or vegetables to enhance the flavor and can help flush out our kidneys, all while improving our metabolism.

Juices: There are so many healthy fruit drinks and juices to drink on a daily basis. Though store bought juices may be healthy, nothing beats fresh squeezed juice that was just made in the kitchen. From only fresh ingredients to customizing your juice blends, you can benefit greatly. So whether you'd like to create a mixture of fresh fruits and vegetables or you'd just like to stick to something simple like fresh orange juice, you can drink it knowing that the only ingredients that are in it are fresh produce ingredients.

As one can see, there are plenty of nutritious drinks to try out. So whether we'd like to try the different healthy fruit drinks or we'd like to try some green tea full of flavonoids, our options are endless.

Can Pudding Be A Healthy Snack?

2012-02-13T16:10:00.000-05:00

Chocolate Chip with Marshmallow Pudding

Yes, it can. However, it is probably not the snack-packs you are buying for the children. Healthy puddings are generally made at home. But do not despair- they are easy to make and delicious. You may even love them!

Sugar free pudding is much healthier then regular puddings. Most puddings are made with sugar, and eating them on a regular basis will cause you to consume much more sugar than is healthy. In these mixes, sweeteners such as SPLENDA® or Equal are used in place of the sugar cane. Ounce for ounce, these healthy puddings will have 1/4 to 1/2 the number of calories of a regular pudding. Sugar free does not mean problem free- it still has calories.

The type of milk used to prepare the pudding directly chooses the amount of fat in it. Whole milk adds fat, both saturated and unsaturated. The lower the percentage of fat in the milk, the lower the amount of fat in the pudding. Skim milk has the lowest amount of fat, and is the healthiest choice. For example- one serving of pudding made with 1% milk has 1.5g of fat, while the same size serving made with whole milk has 4.5g of fat.

Milk also adds calcium, which is essential for forming and maintaining bones and teeth. That 1/2 cup serving contains 150g of calcium, no matter which types of milk used.

These pudding mixes also supply small amounts of potassium and magnesium, and traces of iron. These do not mean pudding is a regular part of a healthy diet, just that there are some small gains included in the snack.

Healthy pudding recipes can easily be found online. Butterscotch pudding, healthy chocolate pudding and many other flavors of pudding can be cooked from scratch by even an inexperienced cook. One recipe for healthy chocolate pudding requires only eggs, milk, sugar, salt, cocoa powder, cornstarch and vanilla extract, all which are probably in your kitchen cupboards right now. The nutrition information when prepared exactly as directed is 164calories: 2g fat; 6g protein, and 311mg potassium. This can be changed into a healthy pudding recipes by changing the sugar to SPLENDA® or some other sweetener, and watch the calories and carbohydrates drop!

Butterscotch pudding gets its wonderful flavor from the dark brown sugar and pure vanilla extract. Fortunately, there are available today mixes of sweetener and sugar that tastes just like the real thing, only with less calories. SPLENDA® Brown Sugar Blend can be used directly out of the bag on your oatmeal, or used in baking or cooking with the same excellent results you have come to expect from them.

To sum it all up: yes, pudding can be part of a healthy diet, when prepared at home using the suggestions in this article. You will not miss the extra sugar, fat and calories in the prepackaged variety, and your taste buds (and the children) will love the flavor! Give it a try- this is not hard to do.

How To Best Follow Your Weekly Diet Meal Plan

2012-02-10T12:01:00.002-05:00

6 Week Meal Plan

Having a weekly diet meal plan can really help to optimize a healthy weight loss in the end. The first step that can be taken to have a successful diet is to have a calorie restricted diet. This will ensure that a set number calories is to be eaten daily. A great way to have the calorie restricted diet is by day and a final count for the whole week. A whole three balanced meal can be broken down successfully with the number of calories per day and per meal.

Along with the calorie restricted diet, healthy meals are also an integral part of any diet meal planning. The healthy meals are important to keep all of the necessary nutrients going continuously in the body. By doing this, losing weight will not only be the outcome but a healthier lifestyle will also be accomplished. In the end, the habits of choosing healthy meals over other non-nutritional meals will take over naturally.

Although there are times that falling off the wagon can happen, it is important not to get discouraged and get right back to the diet. The diet meal planning can also be amplified by keeping a regular exercising regimen. This exercise program can help tremendously by keeping a focused and trained eye on the weight loss goal. However, pushing too hard on the exercise program can be dangerous to any one's health and can knock them off the diet.

An easy way to keep track of the foods for the week is to make a list. Planning the foods for each individual time and day can really keep the calorie count on check. If you do not want to have such a strict diet plan though, following any plan that can be done with the least stress will have the best results. Putting a diet meal plan together doesn't have to be composed of foods that you don't like, as long as the foods that are chosen are being tracked in the end for calories.

It is vital to keep a trained and focused eye on the weight loss goal. Along with this, the duration of the diet is also important. Having a diet that is meant to work in months for the end result is the most ideal. One of the main reasons you don't want a diet that is intended to work for weeks, is that in can be a risk to your health for such a sharp drop in weight in a short amount of time. Taking these tips and ideas are great to consider for anyone looking to have a healthier lifestyle.

Warming Up To Spring

2012-02-08T11:56:00.008-05:00

Healthy Tomato Soup

Spring is almost here. This is the time of the year that people are ready to put away their heavy winter coats, start wearing flip flops, and welcome sunnier weather. While the transition into spring is exciting, don’t go overboard. Don't abandon all your winter pastimes in the spring. One thing you don’t want to do is skimp on soup. Even as the spring weather comes, soup is still a great meal. There a variety of healthy soups that are also delicious. Get ready for spring by warming up with soup.

Tomato soup perfectly embodies the changing of the seasons. For winter weather, a rich, warm cup of this soup is a filling and tasty meal. However, as it gets warmer you can tweak your soup recipes and turn them into gazpacho. Gazpacho is a form of tomato soup that is healthy, refreshing, and served cold. Tomato soup is best for the winter but in the spring and summer months you can choose whether to go for the classic hot soup, or mix it up with gazpacho instead.

There are many different types of soup for any mood or occasion. However, one staple for soup lovers will always be chicken soup. Many people ate it as a kid, but the grown up versions are even better. Instead of little star shaped noodles, or chefs on the label, there are many nutritious versions of chicken soup available to discerning adults. Chicken soup is a great comfort food when one is sick, but that’s not the only reason to eat it. If it helps make people feel better when they are ill, it can also be a healthy and filling option to help you stay in great shape.

There are a variety of diet crazes that come into popularity for a short amount of time. Many of these trends are unnecessary. You don’t need to make a drastic change in your life to lose weight. Soup is an affordable, easy option many people overlook. There are a variety of healthy soup recipes for weight loss. The spring is a great time to exercise. A combination of exercise and fat fighting soups will help you stay trim and toned. Pick your favorite type of soup and search for healthy soup recipes for weight loss. You will be ready for the sun and swimsuits in no time!

It’s still cold right now, but spring will be here soon. At least there are plenty of healthy soups available to keep you feeling warm. One of the best parts of winter is having soup for dinner. However, soup can be enjoyed during the spring too. Don’t limit yourself when it comes to the flavors and health benefits of soup. Spring is a season full of flowers, fun, and cheer. Staying healthy and in good shape by eating soup can help you make the most of the season.

Getting to Your Summer "Feel Good" Weight

2012-02-06T11:56:00.000-05:00

Cheddar Chips

As warm weather begins to tease people in colder climates, thoughts of spring and summer clothing arise. Warm days and gentle breezes begin to caress the skin. Ah, nice. However, this also means less clothing and more skin exposure. Now is the time to restore those healthy eating habits. Even for people who have gained a little more weight than planned, it is never to late to begin eating healthy meals and substituting healthy snacks.

First, set realistic goals. Losing five pounds in two weeks is realistic; losing fifty pounds in two weeks is not.

Next, start by choosing healthy breakfast foods to keep you full until lunchtime. This means protein, some whole grains and fruit. Choose a hard boiled or poached egg or Greek yogurt for a high protein start to the day. Have a slice of whole grain bread or cup of whole grain cereal and top with fresh or frozen fruit. Eating healthy breakfast foods is easy. Simply make time for it and eliminate fat laden breakfast meats, bagels, cream cheese, and muffins. Once set in motion, healthy eating habits can be easily maintained and feeling better is its own reward.

Filling in with healthy snacks is easier than most people think. A handful of nuts, dried fruit or an apple, banana, or pear are all easily portable and do not require refrigeration. A good lunch can be lean meat such as turkey or chicken breast on whole grain bread, hummus or low fat cheese with whole grain crackers and fruit or non fat yogurt or cottage cheese with fruit. With the correct dietary information, healthy meals are easy to consume, shop for and prepare.

It is also unrealistic to expect never to eat a sweet snack, fast food or fatty food ever again. The key to success of achieving and maintaining a healthy weight is limiting it and maintaining portion control. Once a month, indulge in a cup of ice cream or fast food fries, but make it small. Then, return to the healthy diet format and don't punish yourself for a small indulgence.

An additional way to get to a "feel good" weight is to exercise. If the thought of going to a gym causes terror, fear not. Park further away from work and shopping and walk the extra few hundred feet every day. Take stairs instead of an elevator when possible. As the daylight lingers, take a short walk each afternoon or evening. Getting even a little regular activity will make a difference if done regularly.

While incorporating lean protein choices, high fiber foods, and low fat products to a diet, weight loss will happen. Eliminate empty calories such as regular soda and cookies, cake and candy. Drink water with lemon or lime instead of soda. Limit sweets to one taste a week, so it doesn't feel like total deprivation of a sweet tooth craving. A "feel good" weight is within reach if you just give some extra thought to your food and activity.

The Winter Blues

2012-02-05T13:15:00.000-05:00

I know a lot of you do not live in a very mild climate like we have here in Georgia. I'm not even going to mention today's temperature for fear that you may stone me. It is now, in particular, when those of us who are snowed in or kept in by sub zero temps loosen our grip on our diets and head straight for high caloric and high carb foods. Comfort foods anyone?

When you get in this mood this would be a perfect time to break out the zesty vegetable chili with beans. 100 calories per serving with only 12 grams of carbs.

Another good one would be the vegetarian joe with only 90 calories and 12 grams of carbs. It doesn't have to be snowing outside to light the fire and fix a hot piping dish of either one of these dishes. Also, don't forget the cheesy mac and the creamy alfredo to help carru through those dreary days.

Gene C.
www.myhealthmanagement.com

Kay's Naturals Cereal and Snacks--Delicious and Nutritious!

2012-01-14T10:32:00.000-05:00

Kay's Naturals Cinnamon Flavored Almond Filled Cookie Bites

Kay’s Naturals products are a healthy way to enjoy snacks and cereals. All their snacks and cereals are delicious and satisfying, which can help curb the appetite. They contain a balance of fiber, carbohydrates, protein and good fats. At Kay's, they are dedicated to bringing their customers the best gluten free cereals and snacks around.

Dr. Massoud Kazemzadeh, also known as Dr. Kay, developed Kay’s Naturals for his wife who suffered from juvenile diabetes. Dr. Kay worked with several Fortune 500 companies to put together a healthy market for snacks and cereals. Dr. Kay, who received his Ph.D. in food science, wanted to develop healthy options for people with diabetes.

Kay's Naturals offers a variety of products such as cookies, cereal, pretzel sticks, protein chips and Kruncheeze. These delectable treats are the perfect alternative to snacks high in calories, sodium and preservatives.

Better Balance cereal is chocked full of the right balance of protein, fiber, carbohydrates and fats. Kay’s Naturals cereal comes in a variety of flavors such as apple cinnamon, french vanilla and honey almond. This delicious cereal is the perfect breakfast for children or adults. Kay's Naturals cereal is low in calories, has zero cholesterol and is a good source of fiber. Better Balance cereal offers great taste and will leave you feeling energized.

They also offer a variety of delicious cookie bites such as cinnamon almond and honey almond. These protein rich, gluten-free treats are only 100 calories and will help maintain a nutritional balance. The cookie bites are made with all natural ingredients and contain zero cholesterol. This is the perfect healthy snack food for late night cravings.

Kay’s Naturals snacks are full of flavor, crispy and taste great. They come in a variety of choices such as cinnamon toast and jalapeno honey mustard pretzel sticks, white cheddar Kruncheeze, and chili nacho cheese, crispy parmesan and lemon herb protein chips. They are the perfect healthy snack food for those with special dietary needs. Not only do they taste great, but Kay's Naturals snacks are nutritious.

They are a trusted company that takes pride in their product. You won't find sugar, high fructose corn syrup and preservatives listed under their ingredients. All of their healthy snack foods contain a good balance of lean soy protein, carbohydrates, fiber and healthy fats. Kay's Naturals snacks and Kay's Naturals cereal are the tastiest product on the market and they have an amazing line of award winning products to prove it!

Shedding Your Holiday Weight Gain

2012-01-13T22:27:00.000-05:00

Cheesy Mac Pasta Dinner Meal

So you had a bit more enjoyment than you probably should have during the holidays and now you're beating yourself up over the weight you've gained. The good news is that you can shed those extra holiday pounds without resorting to starving yourself or eliminating an entire food group. Adding a program that includes regular physical activity can also help you shed holiday pounds quickly and can also increase your metabolism so you lose weight, even when you're asleep. Beating yourself up only serves to put you in a lousy mood that can lead to emotional overeating, so move forward into the new year and lose that extra weight.

One of the most important steps you can take to lose weight is to make sure you eat a healthy breakfast every day. Skipping breakfast actually can cause your body to go into starvation mode, causing it to slow metabolism to preserve precious calories. This is because your body believes that food is scarce and holds onto every calorie for dear life. Instead of skipping the most important meal of the day, have a healthy breakfast that includes a lean protein like an egg white omelet or cottage cheese, a piece of fruit and whole grain toast or cereal. You won't feel ravenous by lunchtime, so you'll stick to your diet.

In addition to eating regular meals, you should also prepackage and carry healthy snacks with you when you are away from home. When you're grocery shopping, choose healthy snacks like fresh fruit, vegetables with low or non-fat dip or whole grain crackers. Once you bring them home, divide the snacks into single serving portions and store in resealable plastic bags or containers. Carry these with you, to work, the gym or anywhere you are tempted to resort to convenience foods.

Stay hydrated throughout the day. For many people, getting enough healthy drinks, especially water, is difficult. Despite this fact, not getting enough water or other healthy drinks can cause your body to retain water, leading to water retention and weight gain. In addition, even mild dehydration can cause a headache, weakness and fatigue that can decrease your ability to be more physically active. Carry a reusable container filled with water to work, the gym or anywhere you would usually drink a soft drink, coffee or tea. Try to keep track of how many 8-ounce glasses of water you drink daily. Your minimum amount should be 64 ounces.

Perhaps the most important thing you can do to lose weight after the holidays is to emphasize healthy meals. This doesn't imply however that you have to become a gourmet cook. Instead, focusing on fresh fruit, vegetables, whole grain products, lean meats, low fat dairy, beans and legumes can encourage your body to shed holiday pounds without making you feel like you're on a "special" diet. If possible, cook healthy meals for the entire family, which will encourage them to get healthy and helps decrease temptation for you.

Eating Healthy Can Be Easy

2012-01-07T16:00:00.000-05:00

Beefy Vegetable Pasta Dinner

Eating healthy is actually easier than most people think. A few simple changes to your food plan can encourage you and your family members to eat healthy meals. Begin with educating yourself to understand what healthy foods are. Protein, fruit, vegetables and whole grains are examples of healthy food items. Incorporating these food items will be the basis for healthier eating.

The first easy change in the process of healthier eating is to discontinue “eating out.” I don’t mean to restrict this entirely, but consuming meals from fast-food and specialty restaurants are typically not very healthy. The availability of these items encourages impulse buying and discourages healthy eating habits. Instead, develop a meal plan that includes healthy meal AND healthy drinks and snacks, and stick to these items. Drinks for a healthy breakfast can easily be made at home and taste just as good as those less healthy and more expensive drinks purchased on the way to work each morning. Create an easy healthy breakfast drink such as a fruit smoothie by blending together some fresh fruit, yogurt with some ice to jump start your day. These healthy drinks are full of vitamins and nutrients your body needs. A simple yet overlooked change toward eating healthier would be to switch to drinking only water. Try adding a fresh lemon or lime slice to a glass of water to create a slightly different and more interesting taste.

Start cooking! There is now easy access to healthy food recipes through online cookbooks that provide tasty recipes for healthy meals, requiring minimal items to create and minimal cost. Does the thought of cooking each night after work sound unpleasant? Pick one day each week and spend a few hours cooking multiple meals, including healthy snacks by using healthier ingredients. Freeze sauces and meals to be used throughout the week. Prepare some raw vegetables or fruit with a healthy dip and throw in the fridge for family members to munch on when they want some healthy snacks.

Another simple change to encourage healthy eating is to eat natural food items rather than processed. When you reach for a food item, ask yourself if the item you are purchasing is in its natural state. Did it grow like this? To better understand this idea, think of foods like fruits and vegetables rather than food items in boxes or cans. Processed food provides minimal nutrients and is frequently full of unhealthy chemicals and preservatives. These products also tend to be more expensive because consumers are also paying for packing and advertising.

Don't be intimidated when attempting to develop healthier eating habits. Start with some simple changes such as drinking more water or cooking with natural food items to begin this change for eating healthier. Avoiding pre-packaged foods and limiting food purchased from restaurants are changes that can easily be incorporated. By creating and sticking to a healthy meal plan that includes healthier options for meals, drinks and snacks, you begin those changes that encourage healthy living.

Breakfast: The Most Important Meal of the Day

2012-01-07T13:39:00.000-05:00

Cinnamon Crunch Cereal

Certainly, we have all heard the common expression saying that breakfast is the most important meal of the day. However, not everybody is aware of why breakfast is just so important to a healthy diet. Skipping breakfast is easy, convenient, and most of us are convinced that the extra calories are not needed anyway. Personal reasons aside, failing to eat breakfast is unhealthy and unfair to your body. A healthy breakfast can provide the energy and motivation required to get through another long day at school, work, or wherever you may be.

The main reason one should eat breakfast is simple: our body needs the food in the morning after going hours without it. Besides those lucky sleepwalkers that can walk to the fridge and eat in their sleep, most of us have been without food since the last meal that was consumed. Without food, our body is absent of glucose, the primary source of energy that our burns in order for us to concentrate, focus, move, and stay awake and coordinated. Healthy breakfast meals, aside from glucose, also provide you with more essential vitamins and minerals that your body needs.

Aside from the fact that a healthy breakfast can provide us with the energy to make it through the day, there are a variety of other reasons to eat breakfast. While many may believe that skipping breakfast will allow them to shed a couple extra pounds, skipping breakfast has actually been linked to being overweight. Skipping breakfast may slow metabolisms and cause excessive eating during other meals or between meals. Finding healthy breakfast recipes and preparing something good for your body is much more beneficial than flat out skipping it. Also, children who partake in eating healthy breakfast meals have shown to increase their test scores and perform better in the classroom. Not only do kids benefit, but a large percentage of adults find their day much easier to get through if a healthy and nutritious breakfast was eaten.

Eating breakfast provides nothing but good things for you, your body, your day, and other people around you. Breakfast can increase your motivation, health and diet, energy levels, and attitude, which is certainly a plus for everyone and everything involved. Don't think you have enough time in the morning to eat breakfast? Something as simple as an apple and a granola bar will do just fine! Keeping ingredients handy for some of your favorite healthy breakfast recipes is also beneficial for those that have time to prepare a delicious and healthy breakfast. So, do yourself a favor and be sure to eat breakfast every morning!

Nutritional Spreadsheet for Carbohydrate Control for Women

2012-01-02T09:39:00.001-05:00

WOMEN - 1100 calorie - 2 PIB (or 1 packet of shake mix each), 1 nutrition supplement, 1 bar

Goal - to provide similar amount of carbohdrate for meals and daytime snacks

Carbohydrate for ~125g per day; 20-25 grams per meal, evening snack adjustable

Discuss evening snack with your caregiver to determine best carb level for you.

1100 Serving(s)                    Calories Protein CHO Fat Fiber

Breakfast Pwd in a Bottle Bev 1100      15        10 1.5    3

Fruit 1                                        60          0         15     0    2       Total Carbs 25

Mid AM Snack Nutrition Bar*1 155      13        20     5 4        Total Carbs 20

Lunch Whole Grain Starch 1    80          3         15      1    3      Total Carbs 15

Meat, lean 1                              55          7           0       3    0

Veg 1                                        25           2           5       0    2      Total Carbs 5

Fat 1                                         45           0            0       5    0

PM Snack Pwd in a Bottle Bev 1 100 15          10     1.5 3

Fruit 1                                            60     0           15       0    2    Total Carbs 25

Dinner Whole Grain Starch 1        80    3           15        1    3    Total Carbs 15

Meat, lean 3oz.                             165 21           0         9    0

Veg 2 servings                              50     4           10         0    4   Total Carbs 10

Fat 1                                              45     0            0          5    0

Evening Snack Supplement 1    100 12           10        1      0 Total Carbs 10-20

variable 10-20 carbs depending on item(s) selected by your caregiver

TOTAL PER DAY (ADA Exchange): 1120 95 125 33 26
Calories (4,4,9) 1177 380 500 297
Percent 32.29% 42.48% 25.23%

* Offer selection of Bars 18-22 carbs and 4g of fiber or more.
See nutritional information per product option listed on our website.

In addition I have an Excel matrix of not only this spreadsheet for women but another for men with different caloric and carbohydrate parameters which you may find useful. If you are interested in receiving either one of these just shoot me an e-mail to Gene@myhealthmanagement.com

Gene C.

www.myhealthmanagement.com

A Healthy Way To Get Your Diet Back on Track After The Holiday Food Craze

2011-12-31T12:00:00.000-05:00

12 Week Meal Plan

The wrapping paper has been put away, and the last crumbs of sugar cookies, washed down with a glass of milk. Households return to a state of normalcy, but the indulgence of the holiday goodies has done its damage. It’s time to regain control, but it’s not always as simple as it seems. Excessive consumption of fatty foods and sugary sweets leaves the body craving more, though the mind of the consumer knows that this is unhealthy, and that it’s time to make a change.

Many people begin the post-holiday season with resolutions of weight loss and healthy eating. However, without a plan, it’s easy to allow one week to slip away, and then another. By developing multi-week meal plans, though, it is possible to embrace healthy eating with confidence and conviction.

There are many approaches to implementing healthy eating goals. Some individuals will read the latest diet literature, and follow an already prescribed plan. Others will invest in pre-purchased meals through diet services. Still others will assimilate a variety of information, and construct their own meal plans. It is essential, regardless of which of these approaches is used, to be sure that the plan includes healthy meals, and healthy snacks.

A healthy breakfast is often the most overlooked part of a healthy eating regimen. Skipping breakfast is not only a poor choice, nutritionally speaking, but also sets the stage for overeating later. The alternative that many people choose is quick, grab-and-go breakfast foods, such as muffins and donuts. These sugar-laden foods are not much different from the holiday indulgences that are being phased out. It is much wiser to plan a healthy breakfast, which will keep hunger at bay through the morning.

Healthy snacks throughout the day also assist in curbing cravings. Fresh fruits and vegetables provide rich flavor and texture, and take time to eat. Proteins, meanwhile, assist in keeping sugar fluctuations in check. String cheese or a small serving of nuts are perfect as healthy snacks, provided portions are kept in check.

It’s important to continue with healthy meals throughout the day. In developing multi-week meal plans, variation keeps things interesting, while a consistency in quantities allows one to adjust to portions. Creation of a checklist can provide the diet-conscious person with an avenue to tracking progress. Additionally, technological tools can assist. Using some of the most recent innovations, such as smartphone apps and computer sites dedicated to tracking health and fitness, it’s possible to see a graphs and charts which detail progress, and assess needs for improvement.

There is also the option of obtaining personal support. Web-based services make this encouragement toward healthy eating accessible to busy people. In-person support groups also are helpful in providing the moral support needed to regain a healthy eating regimen after the holidays. If nothing else, coordinating with a friend is an outstanding, and free, means of gaining support.

Multi-week meal plans, with healthy foods at the core, are perfect for making the transition from the holiday craze, back into normal, or even better than normal--nutrition. The tools are extensive, and the plans can be put together in many ways, with one’s preferences taken into account. Healthy eating is within reach.

Health Bars: Delicious and Nutritious

2011-12-29T11:58:00.000-05:00

Crispy Fudge and Graham Health Bar

Health bars used to be the sole domain of fierce athletes. Luckily, the nourishing virtues of these bars have leaked out. They’ve now been discovered as an ideal source of nutrition on the fly for anyone with a busy life.

These bars can be stashed in cars, pockets, purses, drawers, brief cases, or bags. Ideal for: weekend warriors, travelers, overtime workers, women on the go, office executives, job site workers, growing children or anyone whose time is stretched thin. When kept close by, a worthwhile and tasty meal is always at hand.

Tailored Nutrition and Taste
It's possible to find bars designed for specific needs. Wide ranging, tasty options exist for those looking for a general energy boost, extra protein, a bar to enhance concentration or even a simple breakfast bar. Loved by both children and adults, chocolate health bars are tremendously popular.

Nutritional bars may contain:

- Protein from nuts, milk, rice or soy
- Nuts like almonds, walnuts, cashews, peanuts or pecans
- Grains like oats, rice, wheat, corn or barley
- Sesame, pumpkin or sunflower seeds
- Dried apples, apricots, cherries, prunes or coconut
- Sweeteners from nature, like honey, maple syrup, rice syrup or agave nectar
- Artificial sweeteners to accommodate dietary need
- Flavorings such as coffee, carob, chocolate, cinnamon or ginger
- Soluble or insoluble fiber supplementation
- Extra minerals or vitamins

For those inclined to mix or bake, it's easily possible to create one’s own health bar recipes. This simple and flexible no-bake health bar recipe may be used as a springboard toward that end.

Rice and Oat Health Bars
1 c. crispy toasted rice cereal
1 c. quick-type rolled oats
1/2 c. honey or maple syrup
1/2 c. nut butter
1/2 c. chopped nuts

Stir sweetener, nuts and nut butter together well. Gently fold in the cereals until well coated. Shape into individual bars, or bite sized nuggets. Wrap each in waxed paper. Refrigerate until firm.

Recipe Options
Alternatively, include one-fourth cup chopped semi-sweet chocolate, or one tablespoon dark cocoa powder, to create easy chocolate health bars. Protein powder, powdered milk, or wheat germ are excellent optional ingredients that boost nutrition.

Convenience
Most nutritional bars require no refrigeration, silverware or use of appliances, making them superbly portable. This portability means one is less likely to use nutritionally bereft vending machine snacks, candy, or donuts in an attempt to curb hunger.

Competitive athletes, mountain climbers or anyone in training for fitness can find health bars specifically designed for their unique needs. From fueling and replenishing the body to building muscle mass, many choices are offered.

Now the rest of the world is in on this portable, nutritional secret. Schedules and locations no longer preclude taking care of one’s body. Choice ranges from a health bar recipe whipped up in the kitchen, deeply satisfying chocolate health bars, or any of the finely developed commercial bars sold today. It boils down to the fact that nutrition doesn’t have to be sacrificed when there is no time to cook, or sit down for a meal. Guilt is no longer necessary.

Benefits of Shopping for IBS Foods on the Internet

2011-12-29T09:36:00.000-05:00

There are many people in the world who suffer from irritable bowel syndrome. The condition is associated by an extreme sensitivity of the bowels to some types of foods. There are special foods for IBS patients which are based on the differences between soluble and insoluble fiber. Some of the safe IBS foods include rice, pasta, fresh white bread, oat meal, carrots, yams and sweet potatoes among others. These kinds of food are high in soluble fiber and therefore easily pass through the digestive system.
Some types of foods with insoluble fiber may also be eaten by people with IBS but they should not be taken on an empty stomach. Small portions of these types of foods can be taken along with soluble fiber foods. Shopping for foods for IBS can be done through the Internet where there are various shops offering different types of required foodstuffs. Some online stores make shopping for IBS foods easy as they have websites with lists of the types of foods offered and customers can place an order and have the food delivered to their homes.

People with IBS may have different types of reactions to various types of foods hence there are no specific restrictions as to what to eat. However there are some guidelines which are important in selecting foods for IBS. There are some so called ‘trigger foods’ for people with IBS and these include wheat which contains gluten, caffeine in tea or coffee, artificial sweeteners and some citrus fruits. When shopping for IBS foods on the Internet it’s important to read descriptions about the contents and thus avoid foods which can trigger IBS. People with IBS conditions are also sensitive to some types of meat such as red meat.

When shopping for foods for IBS it’s important to note that eating smaller food portions prevents the onset of symptoms associated with IBS and that it is therefore advisable to buy foods that come in smaller packages. IBS foods should be low in fats and higher in carbohydrates. This is because fats present in food are known to trigger IBS. Foods with high fiber content are encouraged for IBS patients as they help to prevent spasms by keeping the colon distended and generally move faster though the colon thus reducing time of contact with the sensitive walls of this passage.

People suffering from IBS have sensitivities to certain foods which are not allergies hence detection through allergy tests may not be possible. The next time you want to shop for foods for IBS all you have to do is look through the Internet and you are bound to find many stores selling all types of these foods.

As always if we can be of help to you or answer any of your questions please do not hesitate to call on us.

Gene C.
www.myhealthmanagement.com

Shakes and Smooties Can Be Healthy!

2011-12-20T09:00:00.011-05:00

Strawberry Cream Pudding and Shake

Many people think that shakes and smoothies are laden with calories and forbidden in a healthy lifestyle. Actually, it is easy to enjoy healthy shakes on any diet plan. Healthy smoothies and shakes are packed full of vitamins, which are necessary for our bodies. Who said something that tastes so great cannot be beneficial for you?

There are many healthy smoothies recipes, which will delight any age group. Children seem to be the hardest category to get on a healthy path. By simply using healthy shake recipes, which are nutrient packed, getting fruits and vegetables can be a cinch.

Fruits are full of antioxidants and vitamins. These antioxidants can be beneficial in the prevention of disease. Blueberries are one fruit that is chocked full of these antioxidants. To make an easy, but delicious smoothie, with blueberries, use this healthy recipe:

1 cup fresh or frozen blueberries

1/2 cup of your vanilla yogurt

1 tablespoon of condensed milk

1 cup of 2 % milk

Blend, until the mixture, is smooth and blended well. If preferred, ice can be added for a different consistency and icy crunch. There are several healthy shakes and smoothie stores around the country. It is common for them to put scoops of powders into their drinks. These can be anything from Ginkgo Bilbao, ginseng or various other supplements. Use herbal supplements in a fantastic healthy smoothies recipes like this one:

6 strawberries

1/2 cup of vanilla yogurt

1 cup of 2 % milk

1 tbsp. Gingko Bilbao powder

Put milk, strawberries and yogurt in a blender for 1 minute. Gradually add the gingko Bilbao powder. Allow to blend for approximately one minute, to ensure all powder has been absorbed.

Over the past 2 decades, we have seen the development of many diet plans. One diet plan, which has warranted an immense deal of attention, is the low carb diet. Anyone partaking in the low carb lifestyle has been able to lose a significant amount of weight in a short period of time. By using healthy shake recipes, those who are living the low carb lifestyle, can easily have a sweet treat that can be delicious and nutritious. Instead of regular milk, using soy based products is how to take the carbs out of these delicious smoothies and shakes.

There are smoothies, which can benefits any diet or lifestyle plan. One can indulge in Tofu Smoothies, Whey Protein Smoothies, Vegan Smoothies, Non Dairy Smoothies even Frozen Yogurt Smoothies. Celebrities on daytime talk shows are promoting the use of smoothies and juicers to get healthy. To get healthy, there is no need for drinking weird green concoctions, which have mysterious ingredients. It is easy to enjoy a colorful smoothie with strawberries, watermelon or kiwi fruits.

Getting healthy can be easy with delicious smoothies and shakes. No instant shakes in a can, which have a strange taste and are less than desirable. By using fresh fruits and vegetables, it is an excellent way to get in shape and enjoy a sweet treat.

Is There Such A Thing As Healthy Pudding?

2011-12-19T12:53:00.000-05:00

Dark Chocolate Instant Pudding

It's a weekend, or after school, and your kids are clamoring for something sweet -- and hopefully chocolate. They've been good children and they deserve a treat. So, how do you please the kids and keep snack time healthy? Is there such a thing as a healthy pudding?

The answer is yes -- if you are willing to put in some time in the kitchen. Homemade puddings can be very healthy. Commercial pudding preparations contain lots of added sugar and unpronounceable ingredients. When you decide to go homemade, you have control over the ingredients and preparation. Take time to choose the right ingredients and create a healthy chocolate pudding for your family that tastes good, and is good for them. Select natural and organic ingredients. Add more flavor than sugar. Secretly hide healthy ingredients deep in the dessert -- the kids will never know!

Start with a simple pudding recipe. A basic chocolate pudding recipe contains milk, cocoa powder, butter, sugar and a binder, like cornstarch. For basic pudding choose organic milk, butter and cocoa powder. Use raw, natural sugar and put in only half to three quarters the amount that the recipe calls for. Add a slightly higher amount of cocoa. This makes a pudding that tastes great, but with much less sugar.

If you are making a healthy chocolate pudding for the grown-ups, substitute soy milk for milk. Dairy is a good option for children, but soy is often a healthier selection for adults. Healthy pudding recipes often include soy. Follow the basic recipe for chocolate pudding and add soy milk wherever milk is called for. You can hardly tell the difference in taste, texture or appearance.

For a truly healthy pudding recipe, substitute agave nectar or a small amount of honey for sugar. Your pudding will taste just as sweet without large amounts of white sugar. Honey and agave will also add a subtle and delicate flavor to your dessert.

Many healthy pudding recipes have a secret. They use hidden vegetables as an ingredient to make an extra healthy chocolate pudding. Instead of using a binder like cornstarch, add whipped avocado to honey or cream and then add the mixture to your pudding. Avocado has a subtle flavor that will be undetectable to your children -- all they will taste is the chocolate. Choose your ingredients carefully. Use raw agave nectar or honey, organic avocados and other natural and nutritious elements. These stellar ingredients, in addition to the hidden vegetables, will make this dessert more beneficial than many main dishes.

What to Include in a Healthy Meal Plan

2011-12-10T11:30:00.002-05:00

Vegetable Cheese Omelet

Life is confusing. The media is confusing, and what to eat has become confusing. Recommendations vary daily from eat a low fat diet, to eat a diet low in carbohydrates. News clips advocate eating a diet free of red meat today; while yesterday they stated red meat is a good option. It has become very unclear what to eat and what not to eat. Designing a healthy meal plan does not have to be confusing, if a little common sense is used.

When structuring a healthy meal plan, it is essential to understand the different food groups. They include: fruits, vegetables, lean proteins, grains and dairy. Avoid prepackaged foods, processed foods and sugar. Each meal should include a variety of food from the different food groups, with a concentration on fruits and vegetables (current recommendations are 5 - 9 servings per day.) Meals should be flavorful and colorful. Don’t diet, eat healthy. Minimize eating out and put only healthy foods into the body.

Although this sounds simple, trying to apply these simple strategies in a high paced, frantic world gets tricky. Pre-plan meals and shop ahead of time. Before going to bed, know exactly what the menu will be for next day and stick with it. For instance, a healthy breakfast might include a fruit smoothie made with a little dairy and some nuts thrown in. Eaten with some whole grain toast on the side, this breakfast will contain a variety of foods from the fruits, dairy, grain and protein food groups. Oatmeal with fruit and nuts is another excellent healthy breakfast. Instant oatmeal can be used to speed up the process.

Healthy drinks might include fruit juice or vegetable juice. Homemade is the usually best. Drinking fruits and vegetables is a great way to get extra fruits and vegetables into the diet, but care should be taken as fruit juice is high in calories. Healthy drinks are a great way to get extra nutrients, but the best drink of all is plain water. Drinking eight glasses of water a day is essential for health.

Healthy snacks can also include fruits and vegetables. A handful of nuts or a stick of low fat cheese are healthy snacks with protein and can give needed energy to get through a long afternoon. Go easy on snacks; this is one area where most people tend to overeat.

Beans, fish, lean meats and salads should be included in lunches and dinners. Vary meals as much as possible so that the body will get the nutrients and micro-nutrients it so needs. Learn to use spices while cooking and the high fat fast food dinners our society craves will not be missed. Eating healthy is a necessity and will prevent many cancers, heart disease and diabetes.

How to Choose The Right Health Bar For You

2011-12-09T11:10:00.000-05:00

Rich Chocolate Caramel Bar

When it comes to weight loss and staying healthy, there are so many great things we can do for our body. Between getting the recommended amounts of sleep each night to getting in 30 minutes of exercise a day, we can keep our bodies strong and living long.

Though there are many different health products when it comes to food, a great option for you to consider eating regularly is a health bar. In order to figure out which health bars can benefit you the most, continue reading below.

Taste: The first thing we’ll want to take into consideration is the taste of the bar. In order to stick to eating healthy food, we must like the taste and even crave it sometimes. Now, whether you like the taste of chocolate health bars or even peanut butter ones, it’s important to find something healthy that you enjoy eating.

Ingredients: Another thing you’re going to want to take a look at is the ingredients in the health bar. Since some ingredients are better than others, it’s important to pick out the bad ones. Since this is a “health” bar that you’ll be eating, you will want to skip out on ingredients like artificial flavors, colors, hydrogenated oils, high fructose corn syrup and other ingredients that sound fishy or you don’t know how to pronounce. By cutting out bad ingredients, we can make sure our foods are actually benefiting us.

Type: When it comes to eating a health bar, you will also want to take into consideration the type of bar. You will notice that some bars are geared to giving you more energy, boosting your metabolism, nourishing your body with nutrients and all sorts of different things. So, find a bar that you will benefit from the most and one that sounds the most appealing.

Nutrition facts: Since a health bar is something that is supposed to be healthy to you, you also want to make sure the nutrition facts live up to it. For example, a health bar may be higher in fat, but it’s really the type of fats that matter. Fats such as saturated fat should be avoided as much as possible, while polyunsaturated and monounsaturated fats are actually good for you. You also don’t want something too high in calories, carbs, cholesterol or sugar.

Make your own: Lastly, though there are several different health bars on the market, it may not hurt to make your own from home. You can consider all the different health bar recipes available and fill the bar with your favorite ingredients, flavors and vitamins that you’re looking to increase in your daily diet.

As you can see, there are some great ways you can come across health bars that work best for you and your lifestyle. So, whether you like the taste of chocolate health bars or you find a health bar recipe to make on your own, you can benefit greatly from them.

Hot Chocolate Recipes

2011-12-04T14:55:00.002-05:00

Creamy Hot Chocolate

Good news for chocolate lovers everywhere: Not only does your favorite treat tantalize your taste buds, it’s actually good for you! Scientists have found that the antioxidant flavonoids found in dark chocolate protect your body against free radicals, rampaging molecules responsible for the physiological damage that leads to cardiovascular disease. Hot chocolate recipes are a particularly flavorful way to get your daily antioxidant dose. Forget the prepackaged mixes. Here are some healthy hot chocolate recipes to get you started.

Basic Hot Chocolate Recipes:

Assemble four tablespoons of unsweetened, dark-chocolate cocoa powder, two tablespoons of sugar, a cup of milk and a quarter of a teaspoon of vanilla.

In a blender, mix together the cocoa, the sugar and two tablespoons of cold milk. Pour the result into a mug.

Heat the remaining milk with the vanilla extract in a small pan over the stove-top to just below boiling. Don’t let a skin form! Carefully pour this milk into your mug and voila! You have yourself a healthy beverage for a cold winter night.

Mint hot chocolate recipes can use this basic formula with the substitution of mint extract for vanilla extract. Another variation is to substitute pure maple syrup to taste for the sugar.

Hot Chocolate With Soy Milk:

For people who are lactose intolerant, healthy hot chocolate recipes like this one provide a delicious snack.

Combine one-quarter of a cup of unsweetened, dark-chocolate cocoa powder, half a cup of granulated sugar, four cups of soy milk, one-third of a cup of water, one teaspoon of vanilla extract and one-eighth of a teaspoon of salt into a medium sized sauce pan and heat the mixture over a moderate flame, bringing it to just under a boil. Remove from heat and serve! It’s that simple. Rice milk and almond milk are also delicious with this recipe. For a summertime variation, try freezing the mixture into popsicle molds.

Mint Hot Chocolate Recipes

At Christmas time, guests enjoy a touch of peppermint cane with their favorite beverage. Here’s a rich, velvety hot chocolate recipe that adds a perfect touch to your holiday entertainment.

Grate four ounces of premium dark chocolate, preferably 60 percent cocoa. Assemble one cup of chilled heavy whipping cream, divided into two parts, two cups of whole milk, two tablespoons of sugar plus an extra teaspoon for the whipped cream, one-quarter of a teaspoon of peppermint extract and four small candy canes to decorate your cups.

Prepare the whipped cream topping first by beating half a cup of whipped cream to which you’ve added that teaspoon of sugar. When soft peaks form, you’re through. Set aside to chill.

Now, over a medium flame, whisk the remaining cream, two tablespoons of milk and remaining two tablespoons of sugar in a medium saucepan. Bring it to a boil, whisking continually, and then immediately remove it from the flame and add the grated chocolate and peppermint extract. Pour the mixture into four mugs, top with whipped cream and decorate the mugs with your candy canes.

The final step is quite possibly the easiest and most enjoyable of all--lean back to enjoy the carols and a piping hot cup of your favorite hot chocolate drink.

What to Look For When Choosing Healthy Drinks

2011-12-02T13:00:00.000-05:00

Kiwi and Berry Drink

Healthy fruit drinks along with other healthy drinks are delicious and relatively easy to make in your own home. The best nutritional value is found in healthy beverages that are composed from fresh fruits and vegetables. Freshly extracting the juices from fruits and vegetables or creating smoothies in a blender with fresh fruits is a great way to add extra nutrition to your diet. There are so many options and you can adjust the recipes to fit your taste preferences. Homemade healthy berry drinks are also very simple to make and appeal to children due to the vibrant color as well as the wonderful taste.

If you are looking to pack in some extra nutrients into your diet then using fresh fruits and vegetables to create healthy beverages is the perfect option for you. All you will need is a blender and a juice extractor; these can be purchased online or at a local house-wares department store. There are always an abundant amount of delicious and easy recipes online designed to create healthy fruit drinks as well as healthy vegetable drinks. You can find these by completing a quick and easy internet search to find a comprehensive list of wonderful recipes to try out.

If juicing and blending your own healthy drinks such as berry drinks is not a viable option for you than you will likely be buying a product from the store. There are many different juice drinks and health related fruit drinks on the market today. However, not all of them are as healthy as they claim to be. When searching for a healthy drink product it is important to check the labels for things like:

• Contains "100 percent real juice"
• Not from concentrate
• No additives
• "USDA Certified Organic"

Healthy fruit and vegetable juice is simply that -- fruit juice, it is important to find products that use 100 percent juice in their products and avoids sweeteners. In addition, when you are choosing a healthy drink product it is important to read the ingredients. Ingredients are listed in the order of volume present in the product so the first listed is the largest ingredient whereas the last listed is the smallest. This is a very big clue as to how healthy the product is. You can be assured that a product that lists a sugar and water at the beginning of their ingredients list is not very beneficial to your health.

Whether you are creating your delicious berry drinks and other healthy drinks at home or are purchasing them from your local supermarket or even online it is important to know exactly what you are getting.

Healthy Soup Recipes

2011-11-25T11:56:00.001-05:00

Americans have become more aware of eating healthy. Healthy cooking at home is an essential part to becoming a healthier person. One of the easiest meals to cook is soup. Soups can be tailored to fit your dietary needs, from weight loss to low fat, low sodium to low carbohydrate, or whatever else floats your boat.

When choosing the right soup for you, first look at all the ingredients. If the soup calls for a lot of fresh items like vegetables, make sure they will be in season in your area. Also, make sure you are aware of the prep work required when dealing with fresh items, such as black beans or fresh homemade stock. Both can take several hours or days of prep work.

There are a number of healthy soup recipes that can be found in almost every cook book and on every cooking website. The problem with some soups is there are added fattening ingredients that add no nutritional value. For example, a recipe for tomato soup may include chopped tomatoes, olive oil, salt and pepper, chicken broth, garlic, butter and heavy whipping cream. To make this a healthy tomato soup recipe, you should omit the butter and heavy whipping cream. These two items make the soup smooth and silky, but also fattening. A second alternative for making a healthy tomato soup recipe would be to include black beans. Black beans are an excellent source of protein and iron and are low in calorie.

Another healthy soup recipe can come from tweaking French onion soup. French onion soup gets much of its fat and calories from the cheese and croutons baked over the top of the soup. The base onion soup is very low in calories. In order to make this a lighter version, use low fat cheese and whole-grain croutons or skip the cheese and croutons completely.

Chicken soup is another favorite. It offers protein and vegetables in one soup. At the same time finding a healthy chicken soup recipe can be challenging. By substituting fattening butter and heavy cream for olive oil any chicken soup can become healthy. To add additional flavor to a soup, try adding fresh garlic and other spices. Any chicken soup recipe can be tailored into a healthy chicken soup recipe. Just be aware of fattening ingredients that add no nutritional value.

Finding soup recipes is easy. Finding healthy soup recipes may take a little knowledge and know how. Figuring out what items you can skimp on to "healthify" a recipe takes practice and tweaking. The only way to learn what you and your family prefer is to try different things. Take any soup recipe and add different vegetables, different spices, hot sauces, Worcestershire sauce, etc. until you find something that tastes amazing. Any soup recipe can be changed to fit any family’s needs and tastes.

5 Reasons to Eat a Healthy Breakfast

2011-11-23T11:56:00.001-05:00

As you may already know, breakfast is considered the most important meal of the day. Not only does it get our metabolism going for the day, but it's a great way to give us the energy we need to go on with our day. Though eating breakfast and a healthy one at that is hard to do every day, it's so important that we take time to plan what we'll be eating throughout the week.

Why do we need to eat healthier breakfasts every day? Here are 5 reasons:

A guaranteed healthy meal: Since a lot of us live a busy lifestyle, it's always nice to know that we can get at least one healthy meal in for the day. A lot of us don't know what we're going to do for lunch or dinner, so if we can have an organized breakfast schedule and look for healthy breakfast meals to eat, we can be satisfied in knowing we didn't eat lousy all day.

Gives us good energy: When we eat nutritious breakfast items such as eggs, cereal, whole grain toast and more, we can allow our bodies to fuel up on good, healthy energy. Instead of resorting to energy drinks and energy pills, we want to make sure we get good energy from good foods.

Jumpstarts our metabolism: If you'd like to jumpstart your metabolism and increase your chances of losing or even maintaining a healthy weight, all you'll need to do is eat a healthier breakfast. Eating breakfast helps with our blood sugar levels and gives our metabolism a boost.

Helps us get our nutrients: In order to help us get all the nutrients we need throughout the day, it's best if we start out the day doing well by having a good breakfast when we wake up. Now, if you're getting bored of your breakfast ideas, it never hurts to look for healthy breakfast recipes online or in a cookbook. This can get you excited about your mornings and make sure you never eat an unhealthy breakfast ever again.

Feeds our brain: When it comes to brain food, it's important to eat a healthier breakfast. Since a lot of us feel groggy in the morning and we're not too excited about getting up early to start our day all the time, it's best to start the morning out right with some brain food. Eating lots of fruit, protein and grain can help you get an energy boost and can get your brain thinking the way you want it to be.

As you can see, there are some very important reasons we need to eat a nutritious breakfast. Not only do we want to remain healthy, but we also don't want our blood sugar levels to drop too much either. So, whether you create your own healthy breakfast recipes or you plan your healthy breakfast meals at the beginning of the week, it's always a good idea to have some sort of plan ahead of time to stay organized.

Healthy Snacks

2011-11-13T11:55:00.001-05:00

For those who try to eat well, and want to include healthy snacks in their day in between meals, there are several options to consider choosing from. Or, for those that are trying to lose some weight, there are also several healthy snacks for weight loss that can be used, in order to keep you full in between your major meals of the day. So, depending on your goals, how many calories you are trying to consume per day, and what will keep you full the longest, here are a few different snack options that you can consider eating during the day.

First off, apples are a great healthy snack. Not only does the high fiber keep you full, but there have been several studies that show an apple a day goes a long way in helping aid in weight loss, and keeping the individual fuller, for a longer period of time. So, you are going to consume fewer calories in the day, and you will feel full for longer periods of time as well. Another great option for healthy snacks for weight loss include whey protein or egg protein, in the form of a shake or drink. This high protein option can be used as snacks, as well as meals. You can make a very low calorie snack or drink, and add in a few berries and yogurt, for a great mid afternoon, or post workout snack. The high protein helps build muscle, will keep you full, and the low calories in these proteins is going to ensure you are injesting fewer calories during the day.

Nuts and trail mix is another great healthy snack option. They are very high in fiber, and they have good fats, which are going to aid in speeding up the metabolism, in turn helping the body burn more calories during the day. An alternative to nuts is a high fiber cereal, such as shredded wheat. This cereal can really fill you up due to the high fiber, and it is very low in fat, and if you eat half portions (of the entire serving), it is a healthy snacks for weight loss, as this will also cut back on the high fiber content, and will give you fewer calories, while still keeping you full due to the high fiber contents that the cereal or nuts contain.

A fruit smoothie can also be a healthy snack option to consider. Mixing an assortment of berries, with skim or soy milk and plain or low fat vanilla yogurt, is a great option. It is not too high in calories, and can serve as either a meal (breakfast), or can be a snack you drink in between meals. Things such as string cheese, cottage cheese, or greek yogurt with berries, are all great options as well.

All of these healthy snacks for weight loss are high in fiber, low in fat and calories, and will keep you full for longer periods of time, meaning you will eat less during the day, in turn assisting in the weight loss.

Healthy Diet Food

2011-11-11T11:54:00.000-05:00

With more than 68% of the United State’s population overweight, some dangerously so, obesity is one of the main epidemics facing American’s today. People want to feel better about themselves, their bodies, and their health, and one way to accomplish this is by consuming healthy diet food and healthy snacks. The problems with suggesting healthy diet food to many people in society are that it has long been believed that food considered healthy cannot taste good and that people must eat the same foods repeatedly without much variety. This is not always the case as many of today’s healthy snack food and mealtime foods are quite delicious and satisfying, and thousands of appetizing healthy diet foods exist, several of which are quick and simple to prepare.

An individual must remember two important factors when judging foods for healthiness, which are to look for foods with higher nutritional value and lower calories and unhealthy fats, and that the more natural a food is the healthier it is for the body. Choosing healthy diet food is essential in making sure the body receives the proper minerals and nutrients to function effectively because selecting the right food ensures the right amount of energy for the body, aides in brain function, and promotes proper growth and organ function. By eating healthily, people have seen improvements in the function of their digestive, urinary, and reproductive systems. In fact, all of the human body’s systems receive advantageous effects from eating healthy diet and snack foods. The best choices when picking out healthy foods include fresh fruits and vegetables, lean meats, fish, beans, whole wheat breads, pastas, and cereals, and low-fat dairy products.

Healthy diet food is available in every section of most supermarkets, including the frozen food coolers! Lean Cuisine and other brands offer low fat and calorie T.V. dinners and family entrees to delight the entire family and health- and family-friendly meals can be prepared at home, so parents no longer have to beg their children to eat healthy food. Grocery stores carry healthy snack food every household member will enjoy and some companies produce products especially for children, such as the nourishing and yummy Go-Gurt squeezable yogurts.

Although quick and easy healthy diet food and snacks are obtainable, one should continue to choose more of the natural types of healthy food. Many of the healthy snacks people choose begin with fresh fruits and vegetables and to those bases people may add whatever they choose, providing it does not add too many calories or unhealthy fats. For instance, someone interested in adding healthy snacks to their diet can try adding some low fat peanut butter to celery sticks or dipping baby carrots in light ranch dressing, both of which are enjoyable snacks for any time of day. In addition to homemade healthy snacks, many brands offer 100 calorie, or there about, individual snack packs, such as the Quaker Mini Delights that have only 90 calories per pack. Avoid snacks high in fat, sugar, and salt.