High Protein Breakfast for Weight Loss

How many times have you heard the comment that “breakfast is the most important meal of the day?”   The University of Missouri recently published a study to actually show that – YES – a high protein breakfast definitely plays a role in weight management. Over a 12 week period, the research team had two groups of overweight teens who typically skipped breakfast, eat either a normal protein breakfast or a high protein breakfast. (A third control group did not eat any breakfast).

What do you think were the results? The group who ate the high protein breakfast actually reduced their daily food intake by 400 calories, lost body fat mass and had more stable blood glucose levels than the other groups. The group who ate a normal protein breakfast or completely skipped breakfast gained weight and were more prone to snacking and getting blood sugar spikes. (more…)

Top Healthiest Foods

These 15 top healthiest foods help you feel good, increase your energy and help prevent diseases. They are excellent sources of vitamins, minerals, fiber and other nutrients. Be sure your shopping cart has these healthy foods when you check out at your next visit to the grocery store!

Blueberries

Blueberries are loaded with Vitamin C, fiber, phytonutrients and antioxidants that help prevent chronic diseases, such as heart disease, diabetes and some cancers. Blueberries may also improve short-term memory and promote healthy aging.

Tip: Toss fresh blueberries on your yogurt or oatmeal in the morning. Buy extra in the summer and keep in the freezer for the winter months. (more…)

Cell Phone Hygiene

It’s a well-known fact that cell phones are dirty objects, but just how unclean are they? Each square inch of your cell phone contains roughly 25,000 germs, making it one of the filthiest things you come in contact with on a daily basis. That’s something to think about the next time you press your face to your phone. Dr. Charles Gerba, a professor of microbiology at the University of Arizona, says this is not surprising. “Nobody ever cleans or disinfects their phone, so the germs and bacteria just keep building up. The germs that accumulate on the phones include E. coli, as well as influenza and MRSA, a germ that causes rashes and skin infections.”

Frequent use of our cell phone causes them to remain warm, creating the ideal breeding ground for bacteria. Now that many phones have touch screens, the germs are easily spread from your phone to your hands and face, increasing your chance of infections. Keeping your phone in a warm place such as your pocket or a purse, just acts as a petri dish for the bacteria to grow. (more…)

Meditation Benefits

“Maybe I’ll Start Meditating”

Have you ever said to yourself, “I think I’ll start meditating.”  But then you need to get ready for work, the laundry needs to get started, you need to get some groceries, the kids need to be picked up from school, the list goes on and on. Well – TODAY is the day to start meditating!  And here are the top 3 reasons to get you inspired…

Meditation Benefits

Reason #1 to Meditate:  Because it’s good for your body!

Scientists have found that a consistent practice bolsters your body and helps prevent heart disease, reduce pain and support your immune system. Having a stronger mind-body connection will lower your risk of diseases, help you to cope better with stress, help sleep issues and even improve your memory! (more…)

Pumpkin Health Benefits

Pumpkin is an extremely nutrient dense food, which means that it is full of vitamins and minerals but low on calories. There are many creative ways pumpkin can be incorporated into your diet, including desserts, soups, salads, preserves and even as a substitute for butter. When you go shopping for your Halloween pumpkin get an extra one to cook and eat!

Pumpkin is a member of the Cucurbitaceae family of vegetables (along with cucumber, cantaloupe and squash), and is cultivated around the world for both its fleshy vibrant orange meat and seeds.

According to the USDA National Nutrient database, one cup of pumpkin, cooked, boiled, drained, without salt contains 49 calories, 1.76 grams of protein, 0.17 grams of fat, 0 grams of cholesterol and 12 grams of carbohydrate (including 2.7 grams of fiber and 5.1 grams of sugar). (more…)

Probiotics for Health

Brazil nut trees are native to regions in Brazil, Peru, Venezuela and the Guianas. These trees can grow up to 160 feet tall and live up to 700 years old. Each mature tree can bear up to 300 fruit pods in a season. They are a staple energy source for native Amazonians even today.

Their delicious nuts provide protein and other essential nutrients with selenium being high on the list. Brazil nuts are dense in calories and high in mono-and polyunsaturated fats which help to lower LDL or the “bad cholesterol” and raise HDL , the “good” cholesterol.  They also include a rich supply of vitamin E, vitamin B-complex, magnesium, phosphorous, copper, manganese and potassium.

Why is selenium so important? Scientific evidence suggests that selenium plays a role in the prevention and treatment of heart disease, cognitive decline, liver disease and thyroid disease. The highest concentration of selenium is found in your thyroid gland and is instrumental in keeping your metabolism in balance.

How many Brazil nuts should you eat a day? Just 2 Brazil nuts a day keep the doctor away! Don’t go overboard with these nuts, as too many may result in brittle nails, hair loss, upset stomach and fatigue.

Gluten free?  As an added bonus, it’s good to know that these nuts are free from gluten and are a healthy alternative for people with a sensitivity to wheat and/or have celiac disease.

Selection and storage?  Brazil nuts are available raw, roasted and salted. Keep them stored in a tightly sealed jar and not exposed to sunlight to avoid them becoming rancid.  If you like to shell nuts, just buy them shelled and keep in your refrigerator until you are ready to crack them open!

Serving tips?

• Eat a couple mixed with other nuts and dried fruit for a snack
• Grind the Brazil nuts and sprinkle on salads or vegetables
• Use in making muffins or cookies
• Add to soups or casserole for more substance
• Chop and add to granola or top off your smoothie

REFERENCES:

1. www.nutrition-and-you.com

2. National Institutes of Health. Selenium: Dietary Supplement Fact Sheet.

3. Thomson CD, Chisholm A, McLachlan SK, Campbell JM. Brazil nuts: an effective way to improve selenium status. Am J Clin Nutr. 2008 Feb;87(2):379-84. PMID: 18258628

Probiotics for Health

Did you know that Probiotics can help your mood?

For thousands of years, clinicians have observed a connection between the gut, brain, and overall health. Hippocrates is famously quoted as saying “all disease begins in the gut.” This should not come as a surprise to anyone who has ever experienced gastrointestinal (GI) symptoms like diarrhea, indigestion, or abdominal discomfort in response to changes in their emotional state. The gut and brain communicate through neural, endocrine and immune pathways. It has become increasingly clear that interactions with intestinal microbiota play an important part in this communication.

Recent insights into the role of the human microbiota in cognitive and affective functioning have led to the hypothesis that probiotic supplementation may act as an adjuvant strategy to ameliorate or prevent depression.  In a recent research study (Reference below), 20 healthy participants without current mood disorder received a 4-week probiotic food-supplement intervention, while 20 control participants received an inert placebo for the same period. In the pre- and post-intervention assessment, cognitive reactivity to sad mood was assessed using the revised Leiden index of depression sensitivity scale. It was exciting to see that the participants who received the 4-week multispecies probiotics intervention showed significantly reduced depression, less repetitive negative thoughts and less aggressive thoughts. Yeah probiotics!
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