Can't Get Enough of That Roughage!

Borrowed from Sherri Flynt, manager of the Center of Nutritional Excellence

Why do we need more roughage? Roughage, also, called fiber, helps with digestion & makes us feel full. In addition, it helps to reduce our risk for diseases. There are 2 kinds of fiber, insoluble & soluble, both of which have healthy benefits.  Insoluble fiber promotes a healthy digestive system & includes: Whole grains Nuts Vegetables Beans Soluble fiber dissolves in water forming a gel that can help to lower cholesterol by inhibiting cholesterol absorption. Soluble fiber has been shown to help control blood sugar levels in those with diabetes by slowing the absorption of sugar. This can be found in: Oats Peas Beans Apples Nuts Citrus Carrots Barley A higher intake of any kind of fiber helps with weight loss by making a meal feel "larger" & making you feel full longer. The Institute of Medicine recommends 25 to 35 grams of fiber per day. Look for foods that have 3 to 5 grams of fiber per serving.

In addition to eating these healthy food choices, I get my fiber from Omnitrition's Fiber N Mor®.  Helps to keep me regular.

Healthy Breakfast Ideas for Those Who Hate Breakfast

Borrowed from Lifescript Diet & Fitness Article by Nancy Gottesman

So you’re not a “breakfast person”? Many claim they just aren’t hungry in the morning, so they forgo eating. If you do, take a look at your nighttime choices. “This is a big red flag that you’re eating too much in the evening,” Blatner says. “I ask my patients to cut down on dinner to ensure that they’ll be hungry for breakfast the next day.” Some skip morning meals because they dislike traditional American breakfast fare. But there’s no rule against eating other things before noon. My son liked eating chicken.-Omni Girl

Sample the following popular breakfasts from across the world. They’re so different from the usual cereal & scrambled eggs, you’ll feel as if you’re on vacation. Cheese or yogurt, fresh-baked whole-grain bread, fruit & café au lait. The French call this petit dejeuner (or little lunch). Miso soup, soybeans over rice, tea. The Japanese way to start the day. Greek yogurt drizzled with honey or feta cheese, olives, whole-grain bread, fruit, black tea is a great Mediterranean meal. In China, breakfast & dinner are often very similar. Fish or meat & vegetables over rice. Brazilians like mangoes topped with avocado cream, plus bread & jam. Make delicious avocado cream with lower-fat ingredients: 1 medium avocado, 1/2 cup fat-free sour cream, 2 tablespoons fresh lime juice, 2 tablespoons minced fresh cilantro. Breakfast taco is a favorite in southern Texas: scrambled eggs & shredded chicken or lean beef, topped with salsa & wrapped in a corn tortilla. Huevos rancheros. This Mexican dish, fried eggs on a tortilla topped with spicy tomato sauce (or salsa), becomes healthier if you poach the eggs & use whole-wheat tortillas.

Healthy Breakfast Ideas for Good Heart Health

Borrowed from Lifescript Diet & Fitness Article by Nancy Gottesman
	Eating breakfast is good for your heart. Studies have shown that people who skip it have higher cholesterol levels & are at greater risk for developing high blood pressure or metabolic syndrome. Best bets: Whole grains, along with low-fat protein, such as skim milk. Consuming high-fiber, high-nutrient cereals is linked to a reduced risk of developing cardiovascular disease. And morning cereal eaters tend to eat more fiber & calcium, and fewer fats, throughout the day. In a 2007 University of Calgary in Canada study, people who ate a low-fat breakfast of cereal & skim milk were far less prone to the physical consequences of stress, including high blood pressure, than those who ate high-fat fast food.
The heart-healthiest cold cereals include: Multigrain Cheerios: 110 calories, 3 grams fiber, 1 gram fat (per 1 cup serving) Wheaties: 100 calories, 3 grams fiber, 0.5 gram fat (per 3/4 cup serving) Kashi Honey Sunshine: 100 calories, 5 grams fiber, 1 gram fat (per 3/4 cup serving) Kashi Mighty Bites: 120 calories, 3 grams fiber, 1.5 grams fat (per 1 cup serving) Wheat Chex: 169 calories, 5 grams fiber, 1 gram fat (per 3/4 cup serving) Nature’s Path Heritage Flakes: 120 calories, 5 grams fiber, 1 gram fat (per 3/4 cup serving)

Take More Steps to Better Your Health

Borrowed from Florida Hospital Live to a Healthy 100.org

A brisk daily walk can not only make you look & feel better, it may, also, help prevent heart disease, obesity, high blood pressure, type 2 diabetes and depression. According to The American Heart Association, walking briskly can have the same benefits as running. In fact the same energy used for moderate - intensity walking and vigorous - intensity running results in similar reductions in health risks. For every hour of brisk walking, life expectancy for some people may even increase by 2 hours. Get started by following these five helpful tips:

1. Gear up. Wear comfortable footwear that fits firmly at the heel and with arch support and flexible soles. Wear layered, loose-fitting clothing that you can adjust when the temperature changes.
2. Prepare. Walk slowly for 5 minutes to warm up your muscles. Then stretch your calves and thighs before starting your walk. Never stretch cold muscles.
3. Start easy. If you tire easily, start by walking only as far or as fast as you’re comfortable, and use that as a starting point. Slowly build up to longer strolls. For maximum benefit, eventually aim for 30 to 60 minutes on most days.
4. Set goals and track progress. Goals should be realistic. You don’t need to do 30 minutes nonstop; you can do three 10-minute walks instead. Counting your steps (with a pedometer), miles or time walked can keep you motivated. If you miss a few days, don’t stress about it — just resume walking as soon as possible.
5. Make it fun. Walk with a friend, bring music or vary your routes, whatever makes it enjoyable.

Tip: Report to a friend, or record what you do so you feel responsible for keeping to the walking plan.

Best foot forward: Starting a new routine can be hard, so keep your health goals in mind & just make the first move, no matter how small. Baby steps are better than not doing it at all.

Choose a Healthy Breakfast for Weight Loss

Borrowed from Lifescript Diet & Fitness Article by Nancy Gottesman If you're skipping breakfast, you're not doing your body any good. The health benefits of a morning meal include weight control, mental focus and overall well-being. Here’s how to choose a delicious, nutritious breakfast that will help you achieve your weight-loss and fitness goals... Most Americans don’t & they eat their biggest meal at night; 20% don’t have breakfast at all. “We should be eating the exact opposite way,” says Karen E. Brewton, R.D., a clinical dietitian at Methodist Wellness Services in Houston. “We don’t need a huge meal when we’re getting ready to rest.” In fact, breakfast is not only important, it is vital to weight loss & fitness goals, well-being & performing at your mental best. Your brain needs morning fuel (glucose), which is provided by food, especially carbohydrates. Without a nutritious breakfast, you’ll suffer a mental slump by midmorning. Then there’s your long-term health: skipping breakfast puts you at greater risk for heart disease & metabolic syndrome, a group of symptoms that can lead to cardiac problems or diabetes.

Healthy Breakfast Ideas for Weight Loss

Skipping your morning meal may seem like a simple way to cut calories, but all the research shows that breakfast is essential for maintaining a healthy weight. “I have patients who skip breakfast to limit their day’s food intake,” Brewton says. “These are the absolute wrong calories to cut if weight loss is their goal.” Those who pass on breakfast end up overeating at lunch & dinner, more than making up for the morning calorie deficit, Brewton says. The most convincing evidence comes from the National Weight Control Registry, an organization that studies successful long-term weight loss. It compiled data on 6,000 people who’ve lost 30 pounds & maintained the loss for at least a year. Nearly 80% of these successful losers said they eat a morning meal every day. And a 2008 study of 12,000 adults published in the American Journal of Clinical Nutrition showed that eating a healthy breakfast promoted wise food choices the rest of the day. Best bet: Eggs! Men & women who ate 2 eggs for breakfast lost 65% more weight & showed a 61% greater reduction in BMI than those who ate a bagel, according to a 2008 Saint Louis University study. Obviously, you can’t eat eggs fried in butter & achieve this result. Try these low-fat, low-calorie cooking methods instead: Poaching. Just break eggs into hot water & cook until firm. Serve over whole-wheat toast with fruit on the side. Hard-boiling. Hard-boiled eggs last a week in the fridge, so keep a half-dozen on hand. A whole-grain English muffin and a cup of berries are perfect accompaniments. Microwaving. Mix eggs with chopped bell pepper, onion, mushroom and low-fat cheese and pour into a mug. Nuke for 45 seconds or until cooked through (stirring if needed). Eat as an omelet or plop the veggie-egg disc on toast. Baking. Create a “crustless quiche” by pouring an egg-veggie mixture into muffin tins; bake at 350 degrees for 20 minutes. Freeze leftovers, then heat them in the microwave for less than a minute.

Healthy Breakfast Ideas for Staying Satisfied & Sharp

“Breakfast should be a balance of carbs, fat & protein, and contain about 400 calories,” says Dawn Jackson Blatner, R.D., a spokeswoman for the American Dietetic Association & author of The Flexitarian Diet (McGraw-Hill). “This combo will curb your appetite & keep you going throughout the day.” Your morning meal should, also, give you a jump-start on your daily fiber intake (about 25-30 grams), which keeps you feeling full. Best bets: Low-glycemic foods that won’t cause a rapid rise & fall in blood sugar levels. Here’s why: Foods low on the glycemic index heighten production of GLP-1, a gut hormone that leads to appetite suppression & a full feeling in your belly. In a 2009 study at King’s College in London, people who ate a low-GI breakfast had 20% higher blood levels of GLP-1 and 38% lower levels of insulin than those who ate a high-GI breakfast. More good news: Low-glycemic fare also increases the fat-burning effects of moderate exercise, like walking, after breakfast. Choose these low-GI foods each morning to keep you feeling full, energetic & mentally focused: Breads & cereals made from whole grains, such as oats, barley, rye & wheat, or any kind of bran. A 2007 study by Lund University in Sweden found that a low-GI breakfast of healthy carbohydrates can prevent blood sugar spikes. It also improves mental focus for up to 10 hours. A great low-GI, stick-to-your-ribs breakfast is: a bowl of oat groats. These are the least-processed version of oats, so they take a lot longer to digest than quick-cook oatmeal. (Steel-cut oats are second best.) They also take awhile to prepare, but you can slow-cook them in a crockpot overnight with cinnamon sticks or a splash of reduced-fat coconut milk.

Healthy Eye Facts

Borrowed from The Doctors in USAWeekend:
Did you know that spinach can protect your eyes more than carrots? Here are some tips:
1. Eat more leafy greens. These contain lutein & zeaxanthin, nutrients that studies have shown help reduce the risk of chronic eye disease, such as cataracts & age-related macular degeneration. Kale is best, but turnip greens, collards, & spinach are good as well. According to the American Academy of Ophthalmology, foods rich in Vitamin C, such as citrus fruits & broccoli, Vitamin E found in nuts & vegetable oils, omega-3 fatty acids found in salmon & tuna, & zinc found in beef & legumes, also, help keep your eyes healthy. Carrots that contain Vitamin A can help improve night vision, but more in people who are deficient in that vitamin, which is pretty rare in the U.S.
2. Wear protective sunglasses. Even if it is cloudy out. UV-protection ratings should be checked before buying. Sunglasses should block both UVA & UVB rays & be labeled with UV400 or 100% UV protection according to the AAO. If you have blue eyes, sunglasses are more important. 3. Wear protective eyewear when playing sports. According to the AAO, every 13 minutes, an ER treats sports-related eye injuries. With 1 in 3 sports injuries involving children due to balls, bats, & rackets, which were responsible for over 40% of ER visits for children between 10 & 14.
In addition to eating healthy, I enjoy vitamins from Omnitrition®, including Omni4® liquid vitamins(contains 5000IU vitamin A) & Omni Shield®(contains 5000IU vitamin A). Order them from me here: https://www.omnitrition.com/gaylesibat

New Benefits of Tea

Borrowed from Dr. Oz's "The Good Life"

Newer research has shown that drinking tea, filled with antioxidants that may help prevent cancer, may also improve your memory, mood, skin, alertness, problem solving, digestion, as well as, heart & bone health. It may prevent type2 diabetes & help with weight management. These are findings revealed in the 'American Journal of Clinical Nutrition". An antioxidant researcher, Jeffrey Blumberg, Ph.D., a professor at Tufts University says, "Tea affects many different systems in our bodies." "A cup of tea is equivalent to a serving of fruits or vegetables," he says. Black, green, white & oolong teas all offer health benefits, which come from phytochemicals found in tea leaves. My favorite tea is Thermo Herbal Tea® from Omnitrition®!  It contains black & green tea & helped me to lose 90# & keep it off!-Omni Girl