Eternal Lifestyles » healthy eating http://eternallifestyles.com Live Healthy, Live Long, Live Young Tue, 11 Jun 2013 00:03:02 +0000 en-US hourly 1 http://wordpress.org/?v=3.8 10 Tips for a Healthy Breakfast Meal http://eternallifestyles.com/healthy-breakfast-meal-tip/?utm_source=rss&utm_medium=rss&utm_campaign=healthy-breakfast-meal-tip http://eternallifestyles.com/healthy-breakfast-meal-tip/#comments Thu, 09 May 2013 11:00:06 +0000 http://eternallifestyles.com/?p=519 It’s not uncommon to hear the phrase “breakfast is the most important meal of the day.” Eating in the morning is energizing, providing your body with the nutrients and vitamins it needs to start the day. Without beginning your day with a balanced meal, you could end up eating high-calorie snacks to hold you over […]

The post 10 Tips for a Healthy Breakfast Meal appeared first on Eternal Lifestyles.

]]>
It’s not uncommon to hear the phrase “breakfast is the most important meal of the day.” Eating in the morning is energizing, providing your body with the nutrients and vitamins it needs to start
the day.

Without beginning your day with a balanced meal, you could end up eating high-calorie snacks to hold you over until lunch or overeating at lunchtime due to the immense hunger.

That might be why studies show that people who eat breakfast are less likely to be overweight than their counterparts.

Not only does eating breakfast stave off obesity, it also improves concentration, enhance problem-solving skills, and increases hand-eye coordination. Without it, your body would be straining itself physically and mentally.

To start eating a healthier breakfast, here are 10 tips for a healthy breakfast meal to keep in mind.

1.) Make sure you get your protein.

It’s important that you include protein for breakfast.

This can be found in a variety of options such as low-fat or non-fat diary, egg whites or egg substitutes, and soy products. Protein is digested at a slower rate than carbohydrates. If enough isn’t consumed, you risk becoming hungry much earlier on.

2.) Next, get enough fiber.

It’s recommended for your fiber intake to be at least 5 grams for breakfast.

Fiber is found in fruit, vegetables, and whole grain products (100% whole wheat bread, bagels, etc.). Fiber also keeps you feeling fuller for longer, going hand-in-hand with protein.

3.) Avoid the expensive coffee concoctions.

What I mean by this is avoid the drinks that are listed on the menus of your well known coffee stores. If you take a look at what’s include in the mix, there’s a lot of saturated fat and calories.

Instead of going all out on coffee, stick to a basic cup of coffee. Add a bit of low-fat milk and/or a small amount of sugar if plain coffee isn’t your thing.

4.) Choose the whole fruit over the fruit juices.

Fruit juices contain additional ingredients other than the base fruit, causing blood sugar and insulin levels to rise. This also increases your appetite.

Instead of drinking juice, eat the fruit itself. As stated on tip number 2, fruit contains fiber, helping you decrease your appetite.

5.) Have a little bit of fat in your meal.

Choosing low-fat and non-fat options saves calories, but starting your day without any fat can be a burden. You’ll feel hungry without it, so adding just a bit of fat will help.

For example, substitute a cup of non-fat greek yogurt for 2% greek yogurt. Adding nuts are another healthy choice to give you what you need.

6.) Choose to eat at home.

Whether it’s at a sit-in or fast food restaurant, it’s better to prepare your food at home.

When you are dining elsewhere, you are not completely aware of what is going into your food. Breakfast choices at restaurants tend to be high in sodium, calories, and saturated fats. They also lack a lot of fiber.

7.) Eat leaner breakfast meats.

Processed foods such as bacon and sausage are traditional items to include at breakfast. However, these are linked with the higher risks of heart disease, type 2 diabetes, and colorectal cancer.

Substitute these choices with leaner meats like turkey bacon and turkey sausage.

8.) Make a smoothie for a quick meal.

Smoothies are a smart choice if you’re rushing out the door. Get a blender and throw in some fruit, yogurt, and other various ingredients to make your healthy meal portable.

With a little research online, you can find a lot of recipes for breakfast smoothies that are both delicious and nutritional.

9.) Try lunch for breakfast.

Some of us aren’t into the common breakfast foods such as bacon and eggs. If you find yourself disinterested in breakfast items, eat what you would for lunch instead.

Lean meat sandwiched between two slices of 100% whole wheat bread is a good substitute. Add a bit of light mayo and vegetable toppings if desired.

10.) Eat within 30 minutes after waking up.

The Commander Navy Installations Command states this will eating within this time frame will help stimulate your metabolism, giving you a head start to your morning.

The longer you wait to eat, the slower your metabolism rate will get. This is due to your body going into starvation mode after being without food for so long from sleeping.

I hope you found at least some of these tips helpful.   If you have any you’d like to share, please comment below!

The post 10 Tips for a Healthy Breakfast Meal appeared first on Eternal Lifestyles.

]]>
http://eternallifestyles.com/healthy-breakfast-meal-tip/feed/ 0
Fun Quirky Ways to Make Your Salads Awesome http://eternallifestyles.com/fun-ways-make-your-salads-awesome/?utm_source=rss&utm_medium=rss&utm_campaign=fun-ways-make-your-salads-awesome http://eternallifestyles.com/fun-ways-make-your-salads-awesome/#comments Tue, 23 Apr 2013 11:57:14 +0000 http://eternallifestyles.com/?p=268 Everybody knows salads are good for you. Just eating two dark leafy greens each day can give your skin the collagen it needs to keep you looking young. And don’t get me started on all the other huge benefits that greens of all sorts can give – huge amounts of beta carotene, fiber, vitamin C, vitamin E, folate […]

The post Fun Quirky Ways to Make Your Salads Awesome appeared first on Eternal Lifestyles.

]]>
Everybody knows salads are good for you. Just eating two dark leafy greens each day can give your skin the collagen it needs to keep you looking young. And don’t get me started on all the other huge benefits that greens of all sorts can give – huge amounts of beta carotene, fiber, vitamin C, vitamin E, folate and disease fighting phytochemicals. But the greens is just the beginning of an amazing salad. Heck, you don’t even need to use greens all the time.

Salads are without question one of the most versatile things you can make. As long as you have some fresh bounty from the earth – fruits and vegetables – anything else you can think of will work. If you’re getting bored with your salads, check out these ideas to make your next salad pop.

Step outside the lettuce box: Regular old iceberg lettuce doesn’t have to be in every salad you make. Spinach and mixed greens are good place to start, but think even more outside the box. Raw chopped kale or Swiss chard can make for a more full bodied bite of greens, and arugula can be a fun way to liven up your palette if you don’t mind a little spice it has a bit of a pepper aftertaste).

Also, escarole, endive and collard greens can be chopped and eaten raw. And don’t forget there are other types of lettuce that taste loads better than iceberg.  Bibb, butter and red leaf lettuce can make for a totally different flavor profile in your salad.

Go for some crunch: Having a bit of a crunch in a salad is a must. You can always go the traditional route and add sunflower seeds, or you can try roasted almonds, pumpkin seeds or soy nuts. Chinese noodles can also be a great thing to add and make the healthy stuff easier to eat.

Don’t be afraid of canned veggies: An inexpensive and delicious way to make your salads different is using canned veggies, but only certain ones of course. Canned beets and artichokes make for delicious salad additions because – surprisingly – they taste delicious straight from the can.

Seasoning is a must: A lot of people forget to season their salads and that’s just silly. A little salt and pepper can go a long way in making your salad come together. Also, try adding a little paprika or garlic salt, or even Mrs. Dash or another spice mixture you like, to take your salad to the next level.

Mix your dressings: Why use just one dressing when you can use several? You’ll be surprised at how delicious a salad can be by mixing certain dressings together. Using apple cider vinegar as your base, then adding a raspberry vinaigrette mixed with a drizzle of blue cheese dressing is one awesome example.

Like so many things in life that pull you into a rut, the salad rut can be one of the worst. All you have to remember is that anything goes with a salad. Whatever you love, your favorite fruit or vegetables, use them with your favorite dressing and see what happens. You never know what tasty flavor explosion you might end up creating.

The post Fun Quirky Ways to Make Your Salads Awesome appeared first on Eternal Lifestyles.

]]>
http://eternallifestyles.com/fun-ways-make-your-salads-awesome/feed/ 0
What to Eat Before a Workout http://eternallifestyles.com/what-meal-before-workout/?utm_source=rss&utm_medium=rss&utm_campaign=what-meal-before-workout http://eternallifestyles.com/what-meal-before-workout/#comments Wed, 17 Apr 2013 13:53:23 +0000 http://eternallifestyles.com/?p=262 Eating before a workout is usually only recommended if you will be doing exercise for extended periods of time – meaning more than an hour. If you’re just going for a short jog, eating won’t be necessary. It’s only when you’re getting ready to rip those muscles or run for miles that you need to […]

The post What to Eat Before a Workout appeared first on Eternal Lifestyles.

]]>
Eating before a workout is usually only recommended if you will be doing exercise for extended periods of time – meaning more than an hour. If you’re just going for a short jog, eating won’t be necessary. It’s only when you’re getting ready to rip those muscles or run for miles that you need to fuel your body for the grueling workout ahead!

Before a resistance training session…

Building muscle requires a whole lot of amino acids, which comes from protein. The more amino acids your body has, the easier it will be to build those muscles. The more intense your workout will be, the more protein you will need.

Did You Know: It actually requires 9 different amino acids to build muscle. Without all 9, your body can’t use the amino acids, and they go to waste. Make sure to get all 9 amino acids to promote proper muscle building.

When preparing for a resistance training workout, make your meals:

75% carbohydrates

25% protein

This way, you’ll fuel your body with lots of instant energy – in the form of carbs – which will help it run properly at the beginning of your workout. By the time you have depleted the energy provided by the carbs, your body will have turned the protein into amino acids – ready for use by your muscles!

Eat at least 60 to 90 minutes before your resistance training workout, as that will give your body time to process all of the nutrients and turn it into fuel!

Before a cardio session…

Cardio exercise will push your cardiovascular system, but it will require more fuel than muscle-building nutrients. You’re not pushing your muscles too hard, but you will need a steady burn of energy.

When preparing for a cardio session, make your meals:

75 to 100% carbohydrates

0 to 25% protein

The reason for this is that you want to provide your body with a lot of energy, which will be used throughout your cardio workout. It’s more about endurance when it comes to running, jogging, and cycling, and too much protein will actually slow you down.

That isn’t to say that you shouldn’t have protein in your pre-workout meal. In fact, you should add a bit of protein to your meal to ensure that your muscles can be fueled during your long run. Adding lots of fiber will also help to reduce the sugar rush and crash that is common when you eat a lot of carbs.

Eat about 30 to 60 minutes before your run, and your body will be able to metabolize those carbs into energy quickly.

VERY IMPORTANT: Watch Your Carbs

When I talk about eating carbs, I don’t mean empty carbs like white bread, white rice, pasta, etc. These carbs will just give you an energy rush, but the crash will be pretty hard on your body.

In this case, you want to eat more complex carbohydrates than anything else. We’re talking:

  • Whole grains like quinoa, barley, brown rice, and millet

  • Oats (but not too much, as they will expand in your stomach)

  • Fruits like bananas and berries

  • Vegetables like celery and carrots

Beware of eating too much fiber, though, as it could cause stomach issues when you run. Also, make sure to only eat small portions, as you don’t want to feel too full as you run.

The post What to Eat Before a Workout appeared first on Eternal Lifestyles.

]]>
http://eternallifestyles.com/what-meal-before-workout/feed/ 0
Food Cravings Engineered by Industry – Health – CBC News http://eternallifestyles.com/food-cravings-engineered-by-industry-health-cbc-news/?utm_source=rss&utm_medium=rss&utm_campaign=food-cravings-engineered-by-industry-health-cbc-news http://eternallifestyles.com/food-cravings-engineered-by-industry-health-cbc-news/#comments Sat, 30 Mar 2013 03:48:20 +0000 http://eternallifestyles.com/?p=49 I knew it. They are making me wanna eat =( Food cravings engineered by industry – Health – CBC News.

The post Food Cravings Engineered by Industry – Health – CBC News appeared first on Eternal Lifestyles.

]]>
I knew it. They are making me wanna eat =(

Food cravings engineered by industry – Health – CBC News.

The post Food Cravings Engineered by Industry – Health – CBC News appeared first on Eternal Lifestyles.

]]>
http://eternallifestyles.com/food-cravings-engineered-by-industry-health-cbc-news/feed/ 0