Healthy Living Tip #1

 Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.

"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.

For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.

Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.

**Tips taken from http://www.webmd.com/**

So how do you make time for breakfast?  PLAN AHEAD 
I normally eat an egg and slice of cheese on a sandwich round or bagel thin along with some fruit.  This is very filling.  I have found that cereals do not keep me full.  Sometimes, I will just have some Shakeology for breakfast instead of lunch.

SO WHAT DO YOU EAT FOR BREAKFAST? 

Why Eat so Often?

This was a featured part of a previous Beachbody newsletter written by Mark Nelson.

Is it time to eat again?  It probably is, because if you're like many people, you don't eat often enough. According to Turbo Jam® trainer Chalene Johnson, you should eat at least five times a day. That includes three meals and two snacks. So why eat so often?

It helps prevent your body from storing fat.


I kid you not. Our bodies are actually programmed to store fat, and this trait has helped us humans keep going over the eons. At many stages during our existence, it was critical to our survival. If you look back in time with me, I'll show you why.

Picture yourself wearing an animal skin or scratchy woolen toga, a few smears of mud and no hair product. (Don't feel bad—no one else looked good, either.) If you look in your hand, you'll see that you're carrying a spear that you made yourself. The reason for making it is that you're hungry.

If you throw well, you eat. If you miss, you don't. So being able to store energy in the form of fat will hopefully sustain you until your throwing improves.

This same survival tool remains part of our makeup today.

So the best way to avoid slipping into this fat-storing mode is to keep your metabolism going with small meals and snacks. Eating frequently prompts your body to efficiently keep working and burning the calories.

And if that weren't enough by itself, there's another good reason to avoid long waits between meals

Eating regularly tames wild cravings.


By eating smaller meals on a regular schedule, you'll help your body work comfortably on fewer calories, and stay in an energy (fat)-burning mode. This will help you feel more energetic, and keep your blood sugar stable, which will reduce carb cravings before your next meal.

Now let's say you need even more help controlling your cravings for the wrong stuff. What do you do?

Start your day with the right stuff.


Chances are, you don't eat in your sleep. So when you wake up, your cells are ready to absorb essential nutrients and, in particular, protein.

Throughout the night, your body uses excess or circulating proteins to replenish your muscles, hair, skin, and nails. In addition, your body uses proteins to create millions of antibodies for defense against bacteria, which often attacks while you sleep. That's why eating a healthy breakfast packed with protein is good for you.

Starting your day with eggs, nonfat cottage cheese, a P90X® Peak Performance Protein Bar, or Shakeology can help you get a good serving of the protein and nutrients you need.

And a good rule of thumb for the timing of this meal is within an hour of waking up. If that's not possible, have a meal or snack as early as possible to get your metabolism revving. So what about the rest of your day?

Lift weights, then lift plates.



Another smart time to eat is about 30 to 45 minutes after a workout. At this time, the enzymes responsible for energy production are in high gear, and the energy-storing hormones within our blood are suppressed.

This means less energy will be stored as fat. Carbs will be immediately taken up to replenish the low glycogen stores caused through exercising. Protein will be used for the recovery and growth of new calorie-burning muscle tissue. And the best news is, your body will burn most of the nutrients from the meal to fuel these reactions. That's why eating after a workout is a good idea.

Having protein late in the day, for perhaps your last meal or snack, will also provide your body with the protein it will use overnight to revitalize your muscles, hair, nails, and antibodies.

Of course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.

As with most things in life, timing is everything. So when you're trying to drop pounds, don't just think about what you eat—think about when. This will enable you to get more nutrients from fewer calories. Of course, the fewer calories you eat, the easier it is to lose weight. So eat right. On time. On schedule.

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You can join the Beachbody as a club member to get these valuable tips, meal planners, and much more.  There is a FREE membership and then a paid membership.  Go to My Beachbody Website then click on JOIN.  There you will be able to see which option is for you. 

As always, feel free to email me with questions at nataliewelch@cebridge.net. 
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WHAT KIND OF HEALTHY SNACKS DO YOU LIKE TO HAVE IN BETWEEN YOUR MAIN MEALS? DO YOU HAVE ANY TIPS TO SHARE FOR EATING OFTEN DURING THE DAY?   Leave a comment below.

A Balanced Diet

                                                The Basics of a Balanced Diet


You’ve heard the term before and know how important it is. But what exactly makes a diet balanced? For starters, a balanced diet means regularly eating a wide variety of nutritious foods, such as lean protein, whole grains, fruits, vegetables, beans and legumes, low-fat dairy, and healthy, unsaturated fats. Eating a balanced diet not only helps improve your overall health, but it can also help you lose weight faster and keep it off. Here’s a breakdown of foods and nutrients you should enjoy for a balanced diet.


Lean Protein: Lean protein is necessary for building strong muscles and regulating your metabolism. It also slows the speed of digestion, helping you to feel fuller longer. You can get lean protein from a variety of sources, including beans and legumes, eggs and soy products, low-fat dairy products, poultry, seafood, and lean cuts of meat.

Low-Fat Dairy: Low-fat dairy products contain calcium, vitamins A, D, B12, and riboflavin. Choose reduced-fat and fat-free dairy, such as milk and yogurt, and avoiding the full-fat varieties.

Fats: Fats often get a bad rap when it comes to dieting, but not all fats are bad for you. “Good” fats, also known as monounsaturated and polyunsaturated fats, have been shown to help prevent heart disease and lower cholesterol levels when substituted for saturated fats in the diet. Excellent sources of “good” fats are extra-virgin olive oil, canola oil, avocado, nuts, and omega-3-rich fish and shellfish.

Whole Grains: Whole grains contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. Be sure to check that the label says "100% whole wheat" or "whole grain" and choose products that contain 3 grams of sugar or less per serving and have no trans fats.

 Vegetables: Packed with a wealth of nutrients, including vitamins, minerals, and antioxidants, vegetables have been shown to help prevent cancer, diabetes, and heart disease. Enjoy vegetables of all colors, such as tomatoes, eggplant, squash, and kale.

Fruits: Fruits are just as healthy as they are delicious. Like vegetables, fruits are chock-full of health-boosting nutrients, including vitamins, minerals, antioxidants, and fiber. Blueberries, blackberries plums, oranges, and red grapes are some examples of antioxidant-rich fruits to include in your diet.

Fiber: There are two types of fiber — soluble and insoluble. Soluble fiber helps slow the rate of digestion and may also help lower cholesterol. Insoluble fiber improves bowel function and may help protect against intestinal disease. Moreover, fiber can help you feel fuller and more satisfied for a longer period of time. Good sources of fiber include whole grains, fruits, vegetables, and beans and legumes.

Credit given to The South Beach Diet: Daily Dish

If you have any questions or need any help with your diet, nutrition, or exercise needs, please contact me at nataliewelch@cebridge.net or my Facebook page at www.facebook.com/natalierwelch