Eating A Bigger Breakfast Can Help Weight Loss

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Getting into the habit of eating a bigger breakfast can help you overcome your weight loss challenges. More, solid food with a lower glycemic index will help you stay fuller throughout the day.

Cooking with Kathy Man

Leslie Beck, a dietitian wrote . . . .

If you’re trying to lose weight, you’re better off eating more at breakfast, not less. Eating a big breakfast helps suppress hunger and cravings later in the day, making it a much easier task to cut portion sizes at your evening meal.

In a 2013 study, researchers gave overweight women a 1,400-calorie diet for 12 weeks. One group of women ate half their daily calories (700) at breakfast, then 500 calories at lunch and 200 at dinner. The other group did the opposite; they ate a 200-calorie breakfast, a 500-calorie lunch and a 700-calorie dinner.

The big breakfast eaters lost twice as much weight over three months (19 versus 8 pounds) and said they felt less hungry during the day. They also had lower blood levels of ghrelin, a hormone that stimulates appetite and promotes fat storage, than the women who…

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Eating Nuts Linked to 20% Cut in Death Rates

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Another health benefit to adding nuts to your diet. You could live longer. That’s good enough for me.

Cooking with Kathy Man

Eating nuts and peanuts was associated with a reduced risk of overall death and death from cardiovascular disease across different ethnic groups and among individuals with low socioeconomic status, which suggests that peanuts, because of their affordability, may be a cost-effective measure to improve cardiovascular health, according to an article published online by JAMA Internal Medicine.

Nuts are rich in nutrients and peanuts, although classified as legumes, have nutrients similar to tree nuts. Peanuts are included as nuts in many epidemiologic studies. Evidence suggests that nuts may be beneficial with respect to coronary heart disease, according to the study background.

Xiao-Ou Shu, M.D., Ph.D., of the Vanderbilt University School of Medicine, Nashville, and coauthors sought to examine the association between nut/peanut consumption and mortality.

The authors analyzed three large study groups involving 71,764 low-income black and white men and women living in the southeastern United States and 134,265 Chinese men…

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7 Surprising Health Benefits of Dates

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Got any plans for the weekend? How about a date?
These little morsels can definitely change things up.

Our Better Health

By Daily Health Post      February 23, 2015

Date fruits have a long history of cultivation for their health benefits, as well as for their sweet taste.

But today we have the advantage of knowing the exact nutritional content and health benefits of dates – and fresh or dried, there are plenty of health benefits to this small fruit.

They’re rich in fibre, potassium, and copper, and on top of that they taste great, too.

The following nutritional data is based on a 100 gram serving of dates.

  • Fibre: 6.7 grams or 27% of recommended daily allowance
  • Potassium: 696 milligrams or 20% of recommended daily allowance
  • Copper: 0.4 milligrams or 18% of recommended daily allowance
  • Manganese: 0.3 milligrams or 15% of recommended daily allowance
  • Magnesium: 54 milligrams or 14% of recommended daily allowance
  • Vitamin B6: 0.2 milligrams or 12% of recommended daily allowance

While they’re also high in sugar…

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LEMON CHICKEN / BRUSSELS SPROUTS WITH OREGANO & ONION / WHITE RICE WITH CHICKEN BROTH

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What a simple recipe to throw together. Substitute quinoa instead of the rice for a healthier alternative.

THE MEDITERRANEAN MICROWAVE

–4 chicken tenderloins or breast strips

–lemon pepper

–lemon juice

–plain breadcrumbs (boxed)

–salt and pepper

–olive oil

–Brussels sprouts (fresh, one-half package)

–oregano

–onion (one-half, medium)

–white rice (instant, boxed)

–chicken broth (non-fat, low sodium)

 

1 – Place the chicken in a plastic bag.  Season with salt, pepper, lemon pepper, and olive oil.  Pour in one-third cup of breadcrumbs.  Shake well.  Set aside.

2 – Cut each of the Brussels sprouts in half.  Place in a large, wide-mouthed, covered baking dish.  Slice the onion, and place among the sprouts.  Season with salt, pepper, and olive oil.  Add 1 inch of water.  Microwave on high for 15 minutes.

3 – Place two-thirds cup of white rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with one-half teaspoon of salt and a few drops of olive oil.  Microwave on high for 2 minutes.  When finished, let…

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Obesity Team Suggests Taxing Junk Foods More Than Healthy Eats

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Marketing junk food to appeal to children is wrong! If we do not let tobacco and alcohol companies market to certain populations due to health concerns, why should we let them target us with unhealthy food choices.

Our Better Health

CBC News    Feb 18, 2015

Mandatory nutrition standards for foods sold in schools could be one approach to tackle obesity.

Lancet study says voluntary measures for food industry called ineffective

The global obesity epidemic needs to be reconsidered in terms of regulatory controls to make it easier for people to choose healthier foods, according to a new medical journal series.

In Wednesday’s issue of The Lancet, researchers note that no country out of 187 has reversed its obesity epidemic, but child obesity rates have started to level off in some cities and countries with “patchy progress.”

For children, the focus needs to shift to prevention given the enormous threat, said one of the lead authors, Christina Roberto of the nutrition department at Harvard T.H. Chan School of Public Health in Boston.

“There are a number of factors that work against us when we try to avoid unhealthy food,” Roberto…

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10 Foods That Promote Brain Health

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In order to keep our brain functioning properly, it is important to feed it accordingly. Playing board games, memorization games, interaction with others instead of an electronic gaming system and proper nutrition are crucial to promote brain health.

Our Better Health

by Brandi, selected from Diets in Review

Who doesn’t want to become smarter? Who wants to look better or feel healthier? Many recent studies have shown how certain nutrients can positively affect the brain, specifically in areas of the brain related to cognitive processing or feelings and emotions. Generally speaking, you want to follow a healthy diet for your brain that will lead to strong blood flow, maintenance of mental sharpness and reduce the risk of heart disease and neurodegenerative diseases such as Alzheimer’s and dementia.

We know that foods play a great role in our brain, as concluded in several studies led by a phenomenal neuroscientist at UCLA, Gomez Pinilla.

According to one study, the super fats your brain needs most are omega-3 fatty acids. Your brain converts them into DHA (docosahexaenoic acid) which enhances neuronal communication and promotes neuronal growth.

Food and nutrients represent fuel to our bodies…

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Protein Evolution – Turnng Plants into Meat-like Foods

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The increase of fast food consumption and out of control portion sizes are a player in the increase of animal protein intake.

Cooking with Kathy Man

Enlarge image ….

Producing the savory, juicy steaks and pork chops that many people crave requires a lot of animals raised on huge, unsustainable amounts of plant protein. But what would happen if, instead of giving so much of it to animals as feed, we ate the plant protein ourselves? Food scientists are working to make this Earth-friendlier option a palatable reality, according to an article in Chemical & Engineering News (C&EN), the weekly newsmagazine of the American Chemical Society.

Melody M. Bomgardner, a senior editor at C&EN, notes that we need protein, which our bodies break down into essential amino acids, to maintain good health. Low-carb diets and research showing the benefits of protein have boosted the trendiness of this macronutrient. As a result, on average Americans consume more protein than they need. And raising livestock, the major source of dietary protein in the U.S., puts a tremendous strain…

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Popular Soda Ingredient Poses Cancer Risk to Consumers

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Yet another reason to kick the soda addiction. Those of you that enjoy your cola and consume it often are at a risk of cancer due to the caramel coloring. Stick to water and flavor it with a slice of fruit instead.

Cooking with Kathy Man

Public health researchers have analyzed soda consumption data in order to characterize people’s exposure to a potentially carcinogenic byproduct of some types of caramel color. Caramel color is a common ingredient in colas and other dark soft drinks. The results show that between 44 and 58 percent of people over the age of six typically have at least one can of soda per day, possibly more, potentially exposing them to 4-methylimidazole (4-MEI), a possible human carcinogen formed during the manufacture of some kinds of caramel color.

The results were published online today in PLOS One.

Building on an analysis of 4-MEI concentrations in 11 different soft drinks first published by Consumer Reports in 2014, researchers led by a team at the Johns Hopkins Center for a Livable Future (CLF) estimated exposure to 4-MEI from caramel-colored soft drinks and modeled the potential cancer burden related to routine soft drink consumption…

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9 Of The Best Foods To Make A Part Of Your Diet

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This is a great list to add to your next shopping trip. A very small portion of these must haves, will provide you with fantastic health benefits. The nuts and berries can be used as a salad topping, mixed into the oatmeal, or even served together as a small side dish.

Our Better Health

October 3, 2014 by Mark DeNicola

We recently released an article entitled ‘10 Of The Worst Food Ingredients To Never Eat Again,’ which as the name suggests outlined 10 commonly found food ingredients we may want to consider cutting out of our diet. This article is designed to outline 9 (of the many foods) that would be an excellent addition to your diet.

This list is designed to be a starting point for a cumulative conversation. Once you have gone through the list, I encourage all of you to add your own great and healthy food finds to the list through the comment section below. If we all work together and share this growing list with our friends and networks we can make this a truly incredible resource for anyone looking to overturn their diet.

Here are the starting 9, in no particular order:

1) Berries

Blueberries, blackberries, raspberries and…

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Exercise Without Weight Loss Worthwhile – WSJ

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This is worth the read.
Too many people have it in their head that they HAVE TO exercise just to lose weight. It has to be a life change, not a short term option that fixes you. Incorporating daily movement into your life will help you stay healthy. It isn’t about acquiring a certain body type or living up to the expectations of everyone else around you.
In fitness, Bob

Health Secrets of a SuperAger

Having lived in the world of Finance for most of my adult life, I have picked up the Wall Street Journal every morning for more years than I care to remember. These days, I pick up my iPad to read it.  Tuesdays the Journal has a Personal section which always highlights health issues. regular readers know that I often post on these stories.

This past Tuesday was no exception. Rachel Bachman wrote “Weight Loss or Not, Exercise Yields Benefits.”

Plus size model Ashley Graham appears in an ad in Sports Illustrated's Swimsuit issue. Plus size model Ashley Graham appears in an ad in Sports Illustrated’s Swimsuit issue.

I love that sentiment. Too many people focus on weight loss and only exercise as if they are paying the taxman. They don’t want to do it, but they feel like they have to in order to lose weight. The bad news is they don’t realize that the body needs regular exercise. Not just when you are…

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