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June 21, 2013

Why You Should Eat a Healthy Breakfast?

Health experts from across the globe give stress to eating a healthy breakfast daily. Breakfast is considered as the most important meal of the day and it is highly recommended by health experts not to skip breakfast at any cost. But many people do not follow this advice and often skip this important meal of the day. 



Studies have shown that less than 40 percent of Americans eat breakfast every day. There are different reasons behind this. While some people skip breakfast due to their busy schedules, many people avoid it to maintain their body weight.

Irrespective of your busy schedule, hectic lifestyles and health reasons, you should try your best to eat a nutritious breakfast before you start your day. There are a number of benefits that you can reap from eating breakfast. 

Here are the top 5 benefits of eating a healthy breakfast: 

Improves Your Focus Level: Studies show that people who eat breakfast are more alert and focused and do better on tests as compared to those who skip breakfast. Eating a healthy breakfast can improve brain function. Plus, when you are hungry, it is hard to think about anything else except for food.

Prevents Weight Gain: Often people think skipping breakfast is a good way to save on calories and lose weight, but this is not at all true. Several studies have proved that those who skip breakfast tend to weigh more than those who eat breakfast regularly. Additionally, those who eat breakfast are more likely to engage in physical activity on a regular basis. When you skip breakfast, you are much more likely to overeat during lunch and dinner. Additionally, you encourage your body to store calories when you skip breakfast.

Boosts Your Metabolism: The metabolism rate of the person decrease when he or she goes to sleep. By eating breakfast, you wake up your metabolism and get your engine running. A faster metabolism will allow you to burn more calories throughout the day. It has been found that those who skip breakfast have a metabolic rate four to five percent below normal, which may lead to weight gain.

Reduces Your LDL Cholesterol: LDL cholesterol is bad cholesterol that increases the risk of developing heart disease. A new study done by Harvard School of Public Health has shown that people who skip breakfast may be at a greater risk for having a heart attack. But by eating breakfast regularly you can lower LDL cholesterol, obesity, high blood pressure and diabetes, which are all heart disease risk factors. TTo reduce your risk of having a heart attack eat breakfast daily.

Makes You Energetic: Those who skip breakfast often feel sluggish and tired. This is because when you wake up in the morning, your blood sugar is at its lowest point in the day. Without breakfast, your body does not get the nutrients to function properly. When you eat breakfast, your blood sugar and insulin levels rise more slowly throughout the day, and help you feel energetic throughout the day. It has been proved that people who eat breakfast have higher energy levels and may engage in more physical activity than people who don't. 

Choosing the Right Breakfast Foods

This just goes to show how important it is to choose the right foods for breakfast. A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, and low- or non-fat dairy and lean protein. 

Some healthy breakfast choices are:

  • A vegetable omelet with a piece of bread
  • Low-fat cheese with scrambled egg
  • Whole grain cereal with milk
  • Oatmeal with milk and nuts.
  • One vegetable sandwich with one glass of orange juice
  • One cup yogurt and one apple
  • Yogurt smoothie and breakfast bar
  • Hard-boiled eggs with one banana or an apple.

It is very important for you to make time for your breakfast. A healthy breakfast will increase your metabolism, boost your energy, help you focus and lower your bad cholesterol. It can also prevent you from gaining weight and reduce your risk of having a heart attack.

May 20, 2013

A Perfect Meal Plan for a Day

The types of food and eating habit you follow have a huge impact on your health. Good nutrition is an important part of leading a healthy lifestyle. Good eating habits combined with physical activity, can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health. 

Most of us do not have any ideas what we should be eating, and when. Due to this most people end up eating lots of unhealthy foods and even skip their meals. 

Here is a guide to a perfect eating day:

6 to 7 AM: Early Morning

After waking up, you need to drink a glass of lukewarm water with one tablespoon of lemon juice. It will help to flush out impurities from within the body as well as rehydrate your body and skin after a night’s sleep. Also the acidic property of lemon facilitates optimal nutrient absorption. After having water, you need to do some sort of physical exercise for at least half an hour. 

8 AM: Breakfast

Irrespective of how much busy you are, you need to eat your breakfast. People who eat breakfast daily enjoys a slim body, have fewer nutrient deficiencies, have better memories and are more healthy as compared to those people who skip breakfast. Good choices for breakfast include:

  • Muesli with skimmed milk
  • Two whole grain bread toast with cream cheese and one apple
  • Porridge sprinkled with raisins and brown sugar
  • A glass of low- fat milkshake
  • Baked beans on a mixed grain loaf with a little avocado
  • A glass of freshly squeezed orange juice
  • Hard boiled eggs with two bread slices
  • One bowl of oatmeal
  • Yogurt with fresh fruits
  • One banana


Note: With breakfast avoid having strong black coffee as it can make you less energetic and cause mood fluctuation. 

10 to 11 AM: Mid Morning Snack

To remain healthy it is important to eat something light in every two to three hours. This helps to keep energy level up and avoid big mealtime binges. Good choices for small snacks include:

  • An apple
  • Cheese,
  • Handful of dry roasted nuts
  • A bowl of yogurt with some berries
  • Few whole grain biscuits
  • Cottage cheese

1 to 1.30 PM: Lunch

This is the time for your lunch and you must not skip it at any cost. It is recommended to eat a high-protein lunch as it helps to increase alertness and keeps your stomach full for longer time period. Good choices for lunch include:

  • A plate of dark, leafy green vegetable salad (you can also include tomatoes, carrots and mushrooms)
  • Tuna fish
  • Grilled chicken
  • Turkey
  • Beans
  • Lentils
  • One to two slices of whole grain bread
  • One small bowl of brown rice

3.30 to 4 PM: Afternoon Snack

It is important to have a light snack between lunch and dinner. A small snack will help to keep your blood sugar stable and will give you energy to keep you going until dinner. Also small snacks can help you manage your weight. Some of the good choices for afternoon snack include: 

  • A banana
  • A toast with peanut or almond butter
  • Little amount of dark chocolate
  • A handful of dried fruits
  • Plain popcorn


6.30 PM: Tea Time



To unwind and relax after a stressful day, you can drink a cup of green tea. Green tea is a delicious beverage that has many health benefits due to its antiviral, antioxidant and anti-inflammatory properties.


7.30 to 8 PM: Dinner



Dinner is the one meal that the family sits down at the table to share. Do not skip dinner as it will slow down your metabolism rate and put a stop to the weight loss process. Dinners should be high in protein and fiber, low in fat or fat free. You need to start your dinner with a bowl of hot soup. For the main meal, good choices include 

  • Mackerel, salmon and sardine dishes
  • Cooked vegetables like sautéed broccoli or spinach
  • Half cup of brown rice
  • Wholegrain sandwiches and pasta

Note: With dinner you can drink a glass or two of red wine. 


9.30 PM: Dessert

Wait an hour or so after dinner and then opt for some kind of dessert. A few good options include:

  • A tablespoon of chocolate drizzled over 1/2 cup of berries
  • Apple slices with honey,
  • Coconut water or orange juice ice pops

Finally, take a light walk and then go to bed. You must aim for 7 to 8 hours of sleep a night. Inadequate sleep can cause a host of health problems, including weight gain, diabetes, high blood pressure, and more.

Note:
Throughout the day you must drink enough water. It is recommended to drink six to eight glasses of water a day. This helps to keep your body free from toxins and harmful chemicals and also it keeps the body hydrated. 



Follow this guideline properly and soon you will enjoy better health and skin. Remember, this is a basic guideline and you can make your own meal plan after consulting a nutritionist or health expert.