Eating Clean - Easy Breakfast Ideas

Eating clean and healthy foods for breakfast is not as difficult and time consuming as one would think. In fact, many healthy breakfasts can be prepared with common items out of your own pantry.

Since breakfast is the first meal of the day it only takes some common sense to realize that this meal sets the tone for the rest of the day. Assuming your last meal from the previous day was eaten somewhere in the evening then approximately 8 to 10 hours will have passed since your last bite of food.

It is important to remember that you need protein and some carbohydrates at breakfast. Protein is important in helping to build healthy muscle mass and carbohydrates are important because they give you sustainable energy until your next meal. The following is a list of some really healthy meal ideas:

1. Oatmeal with fruit. Add 1/2 cup of rolled oats to 1 cup of boiling water. Boil the water for 2 minutes in the microwave. Add the oats to it and cover with a plate to allow the heat to absorb the oats. In a couple of minutes your oatmeal is done. Add 1/2 cup of berries like strawberries, blueberries, or any other type of berry. If you cannot buy them fresh then buy them frozen. Add 2 teaspoons of cinnamon for a better flavor. I personally add 2 teaspoons of flaxseed (found in the health food store or health markets). Flaxseed is rich in omega-3 oils.

2. Egg Whites with fruit - You can make your egg whites by several methods. The easiest method is hard boiled. It's easiest to hard boil your eggs in advance of when you want to eat them. This method allows me to pull a few eggs out of the refrigerator in the morning. After I peel them I remove the yokes. I then add cut up fruit to the bowl. The eggs have the needed protein and the fruit has the carbs that are needed.

3. Grainy bread and peanut butter - There are many reasons why a peanut butter sandwich is a healthy breakfast option. But what's also important to know is that you should choose a healthy grain bread and natural peanut butter. The best bread is a very grainy wheat bread that does not contain high fructose corn syrup as one of it's ingredients. All natural peanut butter is the best nut butter to use. The peanut butter gives you the protein and the bread gives you the necessary carbs.

4. Protein Shake - Although I don't personally drink shakes as a meal replacement it doesn't mean you can't. In general shakes don't fill me up for 3 hours and I only end up feeling very hungry rather quickly. However, you may want to have a shake. The following is an idea for a healthy breakfast smoothie: 1/2 cup skim milk, 1/2 cup water, 1/2 cup berries, 1 tbsp flaxseed, 1/2 cup unsweetened applesauce, 1/2 cup plain nonfat yogurt, 2 scoops protein powder, ice cubes. Puree it all together.

Another good tip to starting your day off clean and healthy is to drink at least one tall glass of water right when you wake up and drink another glass of water throughout your breakfast.

Healthy Snack Ideas For Kids

Children, perhaps more so than adults, need snacks. The eating habits of a child typically mirror those of their caregiver, consisting of three daily meals: breakfast, lunch, and dinner. However, as most caregivers can attest, getting a child to clean their plate can be a challenge.

Anxiousness, coupled with a proportionately small stomach, make it difficult for children to sit down and eat an entire meal. As a result, children may not receive enough calories each day. This is very unhealthy for both children and adults because fewer calories means less energy and nutrients to fuel the body and protect it from foreign objects, like viruses and bacteria. Preparing small, nutritious snacks will help children consume the calories they need for energy as well as the nutrients they need to stay healthy.

Heart Healthy Whole Grains

Whole grains are building blocks for a nutritious and filling snack. Parents must take caution, though. Most "whole grain" foods are made using only a small portion of actual whole grains. In addition, whole grain cereals and snack bars are often over processed and rich in sugar. The best whole grain snacks include oatmeal, topped with fresh blueberries, or a small portion of brown rice and vegetables. While the portions may be small (two children sharing a single bowl of oatmeal, for example), the nutritious advantage is huge. Whole grains are associated with a lessened risk of heart disease, and they are a fundamental source of energy!

Delicious Dairy Products

Dairy products make the perfect mid-day snack for children. Foods like low fat cheese sticks, yogurt, and cottage cheese with fresh fruit offer two main nutritional benefits. First, they are a good source of protein. Second, they have moderate amounts of unsaturated fat. Studies show that replacing ordinary fat with unsaturated fat, like that found in dairy products, reduces the amount of bad cholesterol (low-density lipoprotein) in your blood (i). Although cholesterol worries are something we typically associate with adults, children too can benefit from eating foods that keep LDL levels low.

Organic Fruits and Vegetables

Organic fruits and vegetables make the best snacks for children. Fruit is a good early morning snack because it is a good source of carbohydrates, water, and vitamins to sustain energy throughout the day. Apples, peaches, grapes, oranges, and watermelon are all great choices. When it comes to late afternoon snacks, though, vegetables are the way to go. Vegetables contain fewer carbohydrates yet are rich in minerals. Serving snacks like raw broccoli, carrots, sliced tomatoes, and celery can replenish a child's nutrient levels without overfilling their stomachs before dinner. To make things more fun, serve a low fat side to add some extra flavor to the vegetables. Low fat ranch dip, balsamic vinegar and olive oil, light seasoning, or all natural organic peanut butter complement vegetables in a delicious way. Also, dipping is fun! The more fun a snack or meal is, the more likely a child is to eat the entire portion.

Healthy whole grains, dairy products, fruit, and raw vegetables are hands down the best snacks for kids. They offer a moderate serving of calories, healthy fat, protein, and plenty of vitamins and minerals. Holistic dentistry holds the view that overall health is reflected in the mouth; following these snack guidelines will keep your child's body healthy, and their mouths cavity-free.

Eating a Healthy Breakfast During Pregnancy

Many women have a bad habit of skipping the most important meal of the day! No matter how many times you have been told that breakfast gives you the energy to get through the day, how many mornings have you rushed out of the house with nothing more than a cup of coffee in your hands? Those days should be completed eliminated especially when you are expecting a child! While eating a well balanced breakfast is important at all stages in life, it is even more crucial for women when they are pregnant.

Breakfast is without a doubt the most important meal of the day and chances are that your baby has been patiently waiting on you to eat since the middle of the night! You may notice that when you wait too long to eat in the morning, you will start to feel weak and nauseous. This is very likely your body's way of letting you know that you need to eat! Listen to your body and refuel it!

Even if you are not a morning person, it is important to consume something for breakfast. Even if you just cut up some fresh fruit and eat that with a slice of whole grain toast, it will be better than nothing. Obviously many people do not have to time or energy in the morning to cook up a five course meal, but as long as you are providing your body with some type of energy, you will feel much better. Some great options for on the go meals are a cup of yogurt, fruit juice smoothie, whole-grain fruit bars, or a bowl of oatmeal. There are also many great cold cereals that can make quick and convenient breakfast choices. Just be sure that they are not high in sugar or artificial flavors. It is best to top them off with low-fat milk to reduce the amount of fat you are taking in.

Another good point to remember is that just because you are eating in the morning, it does not have to be a typical breakfast food that you are eating. When you are pregnant you may experience cravings for things out of the ordinary and as long as they are healthy and reasonable you should go with what your body is telling you. If this means eating a salad, broccoli, or zucchini for breakfast then so be it! If you are craving something it is usually your body's way of letting you know that you are lacking something in your diet so it is best to listen to these clues to be sure you are getting what you need!

While it is never a good idea to go through the day without eating breakfast, it is especially not a good idea during pregnancy. Remember that you are eating for two and just like you would never deprive your baby of their bottle after they are born, do not deprive them of their nutrients while they are still in your womb!

How to Eat a Healthy Breakfast With a Busy Lifestyle

So many of us lead extremely busy and stressful lives. We have work, have activities after work, plans on the weekend, and end up running from place to place, without much thought of eating healthy. Many people think that skipping breakfast saves time.

It doesn't have to be difficult to create healthy snacks that you can eat quickly. It has been said thousands of times, but breakfast really is the most important meal of the day. Most of us spend around eight hours sleeping. During the time you are sleeping, you are not eating or drinking. When you get out of bed in the morning, your blood sugar is very low and you most likely do not have a lot of energy.

Eating breakfast is one of the most important things you can do to lose weight. If you tend to skip breakfast, you may already know that you snack more often and eat a lot of high calorie foods. Breakfast can curb your appetite and help you to make more sensible choices later on in the day.

Here are some quick and healthy ideas for breakfast:

o Have some whole wheat toast or a bagel with peanut butter;
o Eat toaster waffles with low calorie syrup;
o Have a wrap - you can scramble some eggs add a little cheese and salsa and eat it on the go;
o Any healthy variety of cold cereal;
o Whole egg or egg white omelet with frozen vegetables;
o Smoothie - yogurt and fruit in the blender with a small amount of skim milk.
o Protein shake.
o Bake some low calorie muffins ahead of time and have them ready to go, in a container on the counter.

It is never a good idea to hit a drive through in the morning. Many of the menu options are extremely full of empty calories. Most of these items are small, so people order two of them, doubling the amount of their calorie laden meal.

All you really need is about 15 minutes to eat breakfast. Whether you are eating at home or on the go, there really is no limit to the variety of foods you can eat. The most important thing is that you do eat breakfast, so you can make better choices throughout the day. You'll be thankful that you did. Breakfast will reduce your tendency to binge on high calorie foods and eat a huge, high calorie lunch later on.

Healthy Eating Ideas to Start Your Healthy Living Goals

Healthy living is one of the growing trends these days especially in these times that people are living a busy life and eating healthy has become less and less a priority. If you are one of those who want to switch to a healthy lifestyle, read on for some healthy eating ideas you can start with.

- Choose foods that are natural sources of nutrients. Switching to more fresh vegetables and fruits in your diet is one of the most important things you can start with. Fresh vegetables and fruits are among the best sources of nutrients for the body without the cholesterol and other preservatives and chemical. If you can choose organically grown fruits and vegetables, then that will be a lot better. If you can also grow your own vegetables and fruits, the better as well.

- Avoid overeating. Have only moderate portions when eating. This will help you take control and avoid overeating. Other healthy eating ideas that you may also want to keep in mind is to never skip any meals especially breakfast. Skipping any meals will only make you more hungry later and that can also be one thing that can lead you to overeating.

- Maintain a healthy weight. Obesity and being overweight has become another major health problem these days when people seem to be more into the sedentary lifestyle, thus you also have to make sure that you are also monitoring your weight and you are keeping your ideal weight as well. Also have a regular exercise to help you increase your metabolism and maintain your healthy weight as well.

- Do not eliminate important food groups in your diet. Instead, cut down the portions of your food. What you need to drastically cut down on your diet are fastfoods and foods packed with preservatives and empty calories.

- Think of moderation. If you love to eat sweets, you don't have to torture yourself not to eat some but always make sure to eat in moderation and make sure you are also balancing the foods that you eat each day. Make sure that you get enough calories necessary for your day to day activity but also make sure you don't get too much for the day. Use it with physical activities especially with exercise.

- Drink plenty of water. This will not only help hydrate your body, it will also make sure your bodily functions are performing well. Make sure also that you cut down with your alcohol intake especially if you are beyond what is allowable for your weight. Of course, avoiding it is best for you especially if you are also having health issues or if you want to stay healthy as can be.

Aside from these simple steps and healthy eating ideas you can start with, also make sure you are well-informed when it comes to your health. Especially when it comes the bad fats and knowing what is good for you and what to avoid, it is indeed important that you are well-informed so that you will also be guided properly on your quest to live a healthy life.

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