Posts Tagged ‘ food ’

Breakfast, the champion of meals.

Before you run out the door without eating breakfast, there are some things you need to know…

Breakfast helps you to avoid distraction, helps you to avoid overeating, and enhances your attentiveness and performance throughout the day.

The brain runs on glucose but does not store it. So when you wake up in the morning your brain is lacking fuel and will not have anything to run on unless you eat a healthy breakfast.

The same glucose that feeds the brain also feeds your muscles.  Without a healthy wholesome breakfast, your body will feel tired. Most people try to overcome this feeling by eating something sugary for a quick boost but this actually decreases your energy in the
long run because it gives you a quick boost but is followed by a drop, leaving you tired and still hungry.

Besides your brain and muscles, breakfast is essential to keep your hunger at bay throughout the day. If you skip breakfast, you are more likely to eat an oversized lunch and dinner. Studies show that people who skip breakfast tend to be heavier than people who eat a nutritious breakfast on a regular basis.

Some of you may be reading this and saying to yourself, “I have never eaten breakfast so why start now?”

It is never too late to make a healthy change! However, this does not mean picking up a McDonalds breakfast on your way to work. The key here is eating a healthy breakfast.

Breakfast should be high in fiber and protein, moderate in fat, and adequate in carbohydrates. You need about 250-350 calories for
breakfast to feel full and hold you over until your next meal. Even though it is a small amount, it should not be skipped!

Being pressed for time in the morning is no excuse. Yogurt and granola, fruit, or even leftovers from the night before can serve as a quick nutritious breakfast.

So next time you rush past your kitchen and just grab a cup of coffee, stop, open the fridge, and eat a quick breakfast. It doesn’t have to be a three course meal but it does have to be nutritious enough to keep your brain, muscles and stomach going all day!

By: Erica Gomer


Increasing Your Metabolism

Unfortunately we all can’t have the metabolism of a 16 year old teenage boy and as we age our metabolism slowly declines. Metabolism is not only based off of your age but also your height, weight, gender, body composition and genetics which can all play a role in how fast your body burns calories. However what many people don’t realize is simple alterations and additions to an individual’s diet can help boost your metabolism.

The number one thing to remember is skipping meals and/or fasting will not help you lose weight it will actually increase your likely hood of gaining weight. This is because long periods of not eating will slow your metabolism and cause the body to go into starvation mode. And therefore lead to the body storing fat as its main source of energy.

Some tips to keep in mind whether you want to up your metabolism or even lose weight is to eat 4 to 6 small meals a day or try to eat something light and healthy every 3-4 hours. Food is not the only thing your body needs to keep your metabolism running. Hydrating your body with plenty of water also plays an important role. Finally it is essential to stay active by exercising because not only will it help you keep a healthy figure, it will also help to increase your metabolism to burn off those pesky calories that we all share a love/hate relationship with.

Below are some foods that may help in firing up your metabolism. Try incorporating them more frequently into your diet to increase your metabolism.

  • Green tea
  • Flax seed
  • Hot peppers or cayenne pepper
  • Garlic
  • Foods containing vitamin C (i.e. oranges, grapefruits, lemons, limes)
  • Berries
  • Fish
  • Lean protein
  • Broccoli

By: Heather Coffman

Simple Substitution for Healthy Eating!

Many people carry on with their day to day lives not
worrying about every little thing that enters their mouth. However what
individuals do not realize is that if they replace certain foods that are
common in a person’s everyday diet with a healthy alternative, then they can
cut back on the calories they consume each day as well as eat something that
can be beneficial to their health.

Below is a list of healthy
alternatives to foods commonly eaten on a daily basis:

EAT THIS                                                                                             NOT THAT


Dark chocolate (contains antioxidants                                  Milk Chocolate
chocolate that fight free radicals)


Whole wheat or whole grain bread (since whole                White Bread
wheat or whole grain bread is unprocessed unlikethat
of white bread, it actually takes more energy to digest it)


Vinegar dressing                                                                    Creamy Salad dressing

Sparkling water (by adding a few drops                                 Soda
of lemon or limejuice, you can create a flavorful
and healthier alternative to soda)

Herbs and Spices                                                                     Salt

Whole milk                                                                                Reduced fat milk or Organic milk

Cookie                                                                                          Piece of fruit

Beer                                                                                           Glass of red wine

Cream based chip dips                                                          Salsa

Brown rice                                                                                 White rice

Frozen-yogurt                                                                          Ice cream

Hand full of almonds                                                            Hand full of m&ms                            


by: Heather Coffman

Daily Motivation

Daily Motivation