You have probably heard that breakfast is the most important meal of the day. But do you know why? Researches show that people who start their day with a morning meal tend to weigh less than those who skip breakfast, are less likely to snack throughout the day, and perform better at mental activities.
This is not a new movie (from 2010) but I have just watched it and I really recommend it. It is a documentary based on a guy’s quest for the cure of a rare skin condition. After being on medication for years with little results, Joe Cross decides to reboot his life through juicing. He spent 60 days cruising the USA while on a complete juice fast[1] interviewing Americans along the way.
Forget about kids’ menu. Chicken nuggets, French fries, grilled cheese are all poor nutritional options, training the child’s palate to accept artificial flavors and reject the taste of real food. Instead, give your children small portions of what you will have for dinner including vegetables, whole grains and lean cuts of meat. Remember that it is your responsibility to offer your kids new and exciting dishes which incite their curiosity and develop their ability to make smart choices in the future.
Carla Torres is an AIF Master Trainer based in Rhodes, NSW. Her mission is to promote exercise, proper nutrition and healthy habits as a way to empower individuals to make decisions leading to better quality of life.
I know you probably already have oats in your pantry. Who doesn’t, right? However, chances are you’ve been underutilizing this amazing ingredient. But before we talk about all the possibilities you’ve been overlooking, let me explain why you should include oats more often in your diet.
Oats are considered a whole grain, and fortunately, processing does not strip away their germ or bran, meaning that they usually retain their high contents of fiber and nutrients. Nevertheless, you may want to stay clear of instant oatmeal. Even though they seem convenient and harmless, these varieties are usually packed with sugar, salt and other additives.
Not necessarily. First, bear in mind that the term vegan specifically refers to the absence of animal products (such as eggs, butter, milk, or honey) among its ingredients. However, a processed good is always a processed good. Just because it says “vegan” on the package, it doesn’t mean it is healthier. This is especially true if the product is made with refined flours, sugars, and vegetable oils.
Eating local produce that is in season is not only good for the environment; it is also good for you. By choosing to purchase fruits and vegetables that are in season you get fresh produce that is at its peak and have a better taste. In addition, products in season are usually cheaper. October brings us apples, cranberries, grapes, pumpkins, winter squashes, and sweet potatoes.
Sweet Potatoes are a great alternative to regular potatoes. They are rich in vitamins A and C, manganese, and phytochemicals. They are also a good source of fiber and potassium. Despite their sweet taste, sweet potatoes are low in calories. Plus, sweet potatoes have a low glycemic index, meaning that they won’t cause a spike in blood sugar.
It is fact that to achieve weight-loss, one must make dietary changes. The options are vast when it comes to diet, but the real important factor is to consume less calories than you burn. In order to reduce caloric intake, many people reach for meal replacement options available at grocery/health food stores. But are they effective? According to a recent study[1], even one portion-controlled meal replacement per day reduces daily caloric intake significantly and may lead to weight-loss in the long run.
Do you usually reach for diet soda (or any other sugar-free treats) to satisfy your sweet tooth? I’m sorry to say that I have bad news for you. It seems that the artificial sweeteners present in many diet foods and beverages can actually cause weight gain in the long run. An article published on the Yale Journal of Biology and Medicine revised several studies correlating artificial sweeteners and obesity rates. Experiments point out that sweet taste stimulates appetite. However, when sweetness is not accompanied with its correspondent calories, the response to eat more may be exacerbated. This is because sugar activates food reward pathways in the brain, creating a pleasurable sensation. The problem is that artificial sweeteners can’t seem to generate the same response, and don’t lead to full satisfaction. This means that you will keep looking for more to try to satisfy your needs. Besides, it seems that when your tongue perceives the taste of sweet, your body expects a certain amount of calories with it, and if these calories don’t come in, the brain triggers a compensatory overeating behavior in order to fulfill its expectations.
Trying to shed a few pounds? If so, you may want to start keeping a food journal. A recent research published on the Academy of Nutrition and Dietetics showed that women who kept food journals consistently lost about six pounds more than those who did not. This is because recording food and beverage intake bring awareness to our eating habits and encourage us to evaluate our choices before consumption. Keeping a food log may even discourage consumption of some foods, which may not be a bad outcome. In addition, you may be able to understand your eating behaviors (such as eating when stressed or bored), identifying their triggers, and potentially coming up with different ways to cope with diversities.
It is very common in the U.S. to skip breakfast. Many people say they don’t have enough time to prepare a morning meal at home (but they seem to have plenty of time to wait in line for an overpriced cup of coffee). Others will tell you they don’t have breakfast in the hopes of cutting calories and shedding a few pounds. I’m sorry to break the bad news to you, but several studies show that people who skip breakfast tend to overeat later in the day.