Posts Tagged ‘carbohydrates’

postheadericon Breakfast Benefits – Reasons Why You Need to Eat a Healthy Breakfast

Breakfast - Start Your Day Off Right!

Breakfast – Start Your Day Off Right!

Breakfast Benefits

If you eat a healthy breakfast each and every day, you can expect to receive some, or even all of the following benefits! 1. More energy throughout the day. 2. Improved concentration for school/work. 3. Lower cholesterol levels. 4. Helps manage your weight. 5. Can reduce the risk of heart disease. 6. Increases your metabolic rate. 7. Helps lower your blood pressure. 8. Helps prevent obesity. Don’t make excuses! Many people tend to not eat a nutritious breakfast, or even any breakfast at all, because they are — too busy, too tired, don’t have enough time, not hungry, consider eating breakfast not important or simply don’t know how to make a healthy breakfast. If you find that you are not eating a healthy breakfast please consider the above reasons for why you should. If you need help or guidance, feel free to contact me and I will offer some advice in hopes that you will do whatever it takes to make sure you start eating breakfast -which truly is the most important meal of the day, and for many reasons! This is essentially why I made this website. To hlep people make healthy food choices when it comes to breakfast… Good Luck!

Nutritional Benefits

Fiber

–Eating breakfast can give your body the fiber it needs to get a healthy start to your day! Oatmealoffers lots of fiber.

Carbohydrates

–Eating carbohydrates for breakfast gives your brain the fuel it needs to start the day off right. Try a bowl of oatmealand some toast.

Protein

–Eating protein provides your body with a lot of the essential amino acids it needs to function properly. Try eating a couple of scrambled eggs, which are a good source of protein.

Fats

–Add some avocado to your scrambled eggs for some healthy fats, yum!

Vitamins

–Add a glass of orange juice or eat a couple of oranges for a good dose of vitamin c for breakfast.

Minerals

 

postheadericon Calories – How to Figure Out How Many Calories You’re Eating in a Day

Calories - About 115 in 1 large apple

Calories – About 115 in 1 large apple

Calories

Counting calories is important to managing your weight. Whenever I have tried to lose weight over the years, I would try a variety of techniques – cutting out fat, eating less carbohydrates, not eating after a certain time at night – you get the picture. What I’ve finally come to realize is that it’s all about the almighty calorie! If you eat just the right amount (of recommended daily) calories, you’ll maintain your current weight. If you eat a little less, you’ll lose weight. If you eat a little more, you’ll gain weight. It’s pretty simple if you think about it. Well, the counting part is simple. The adhering to it is not always so simple!

How Many Calories

Whether you want to maintain, lose, or gain weight, you’ll need to first find out what your recommended daily allotment of caloriesis. Once you have this number, you can now start planning for how many calories you’re going to subtract if you want to lose weight. A gradual loss of one to two pounds a week is the best way to lose weight, and keep it off. Say you need 2,200 calories a day to maintain your weight, yet you want to lose 1 pound that week. Since 3,500 calories is equal to one pound, you’ll need to subtract 500 calories from each day, leaving you an average of 1,700 calories that you can eat for that day in order to lose 1 pound for the week.

Calorie Counter

So how many calories are you eating every day? You can figure them out using a few different techniques. Using a calorie counter/calculatoris a really good idea when you’re first starting to count your calories as it allows you to enter a food in order to get the amount of calories in that particular food. At the end of the day you’ll have a total of the calories you ate for that day.

Good to Know

Over time, you’ll start to learn how many calories are in a particular food, making it so that every time you eat you’ll be able to count the calories in your head. Also, since you are limited in the amount of calories you can eat for the day, make every single one count (for nutritional purposes)! 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories!

 

postheadericon French Toast – How to Make Delicious & Healthy French Toast for a Special Breakfast

French Toast Special Treat!

This is a fancy version of the classic french toast recipe. I absolutely love eating french toast and have so for years, so figured maybe it was time to look for a french toast recipe that I could eat from time to time that had a bit of a twist to it so I could make it for special occasions.

French Toast

French Toast. Sounds so fancy, doesn’t it? So exactly what is French Toast? Making French Toast is easy and consists of taking a slice of bread (needs to be dry or thick so it doesn’t fall apart), dipping both sides into an egg mixture, and then frying it in a pan until light (or dark depending on your particular taste) brown.

French Toast Nutrition

When you eat French Toast, you are eating a good amount of carbohydrates (bread) as well as some protein (eggs), which will help to keep you full longer and thus a good way to start the day. There are a variety of fruits and syrups that are used to add a particular flavor and/or texture to French Toast, which of course are all optional. Choosing a different flavor of syrup or adding different kinds of fruit allow for versatility so you never get bored eating French Toast! Syrups – Pure Maple (a favorite!), Boysenberry, Blackberry Fruits – Blueberries, Strawberries, Blackberries, Pears, Peaches Ingredients 3 large eggs (preferably organic and from free range chickens) 1/2 cup milk (made from cows that don’t receive any type of growth hormones or antibiotics) 1 tbsp unsalted butter (//100healthybreakfastrecipes.com/2011/07/is-butter-bad/) 1/2 tbsp agave syrup 1 tbsp orange juice plus 1 tsp orange zest pinch of coarse salt Sunflower Oil for cooking Your choice of bread (sliced thick is a good idea) –Brioche, Sour Dough, Whole Grain, Your Favorite Directions Heat oil in large pan turned on to medium to medium-high heat. While the pan is heating, place all ingredients into a shallow bowl and mix well. Add a tbsp of butter to pan and spread around well so bread won’t stick. Gently dip the bread slice into the egg mixture (let excess drip off) and then place into pan. Cook for 4 -5 minutes on each side, or according to your particular likeness. When you take the French Toast out of the pan, set it on a few paper towels for a few seconds to absorb any extra butter/oil so it doesn’t get soggy. Place French Toast onto a fancy plate and add your favorite fruit(s) and syrup, and a little bit of butter if you must. Powdered sugar is also a favorite among many and can be sprinkled on top once your masterpiece is complete.Enjoy!! If your French Toast recipe happens to come out exceptionally well, or you added something unique, be sure to share so everyone can enjoy!

 

postheadericon Peanut Butter – A Few Facts (& 2 Peanut Butter Recipes!)

Creamy Peanut Butter

Peanut Butter is one of the most popular foods that kids (and adults!) love to eat. Peanut Butter is full of nutrition, can be added to a variety of healthy breakfast recipes (pancakes, toast, homemade breakfast bars), is jelly’s buddy when it comes to one of the most popular sandwiches ever created, is added to quite a few candy bars for extra deliciousness, and of course is often eaten all by itself by dipping a spoon right in the jar to be enjoyed for its wonderful simplicity.

Peanut Butter Nutrition

It’s important to understand that the less refined the peanut butter, meaning the less it is processed and thus the less additional and unnecessary ingredients it contains, the better! Two tablespoons of peanut butter contain about 190 calories, provides about 6 grams of carbohydrates, about 2 grams of fiber, about 8 grams of protein, and about 25% of your daily intake of monounsaturated fats (which is good1).

Peanut Butter – Fat & Calories

Although Peanut Butter is high in calories, it offers lots of nutritional benefits. Most of the calories comes from the high amount of fat, yet the majority of these fats are monounsaturated, which is a good fat as it can help to lower your LDL (aka bad) cholesterol. The other fats are polyunsaturated, which helps to raise your HDL (aka good) cholesterol, so it’s really a win-win when it comes to the fats found in Peanut Butter. A small amount of carbohydrates, proteins, and fiber (as well as other essentials) are also included in Peanut Butter.

Looking for a Peanut Butter Recipe?

Try out one or both of these super easy Peanut Butter recipes. Be sure to share the end result as well as if you altered the recipe to make it even more healthy!

Peanut Butter Cookies

Peanut Butter cookies are easy to make and quite delicious! 1/2 heaping cup whole wheat flour 3/4 cups of quick oats 1/3 tsp baking soda 1/2 tsp salt 1 heaping cup of Peanut Butter 1/3 cup agave syrup 1 large egg 1 1/2 tsps vanilla Heat oven to 375°. First combine all the dry ingredients and mix well. Then combine all the wet ingredients and mix them together well. Then blend the two together, once again mixing well until fully blended. Drop a tablespoon or so of the Peanut Butter cookie dough onto an ungreased cookie sheet and bake for 9 – 11 minutes. TIPS: Put the dough into the refrigerator for about half an hour, which make sit easier to work with. Flatten dough with a fork for a more traditional look. Sprinkle a few small dark chocolate chips of top for extra specialness!

Peanut Butter Balls

This Peanut Butter recipe is super fun for kids to make as well as super delicious! 1 1/2 cups of quick oats 1/4 – 1/3 cup of agave syrup 2/3 cup of Peanut Butter 1/4 cup of Flax Seeds (also adds crunch, which some kids like and some don’t) 1/4 cup of raisins or chocolate chips 1/2 tsp vanilla Mix together well and chill for a couple of hours. Enjoy!!

How to Make Peanut Butter – So Simple!

Put (roasted and blanched) peanuts into a grinder. Add salt to taste. Sugar and hydrogenated vegetable oil (although hydrogentated vegetable oil keeps the the Peanut Butter oils from seperating from the Peanut Butter itself, it contains trans fats, which are bad news!) are also commonly added for flavor. TIP: You don’t have to keep Peanut Butter in the refrigerator. IMPORTANT!: It is highly recommended that children under the age of two avoid eating peanut butter due to a possible allergic reaction. Therefore, recipes with peanuts should also be avoided.

 

postheadericon Chia Seeds – Add This Healthy Food to Your Everyday Diet

Chia Seeds – Give Them a Try!

Chia Seeds

So what exaclty are chia seeds? Chia seeds come from the Chia plant, which is native to both Mexico and Guatamala. High in omega-3 fatty acids as well as dietary fiber, chia seeds are a great way to add these two essential items to your everyday diet.

Chia Seeds – Nutrition

–Chia Seeds are full of nutrients! –There are about 140 calories in a 1-ounce serving of chia seeds. –Glycemic Load is very low –There are about 12 grams of carbohydrates included in a 1-ounce serving of chia seeds. –A 1-ounce serving of chia seeds can provide nearly half of your daily fiber intake!

Chia Seed – Suggestions

You can choose to add the chia seeds to your water (or your favorite drink), although know that they will become gelatinous, or you can grind them for a smoother drinking quality. Or add them to your yogurt like I do every morning for a nutritious breakfast. They fit in perfectly with my flax seeds and granola! Also, you can add them to your oatmeal or in your next batch of banana bread. All you need is about 2 – 3 tablespoons (1 ounce) to receive the many benefits derived from consuming chia seeds. Although I really don’t agree with being sneaky about food when it comes to kids being picky eaters, integrating chia seeds into pancakes, muffins, or essentially any food that your child currently eats can be quite easy to do. I only suggest this for kids who are super picky and thus not open to trying any new food. I’m sure there are many, many more ways in which you can add chia seeds to your everyday diet. Since I’ve only found out about chia a couple of months ago, I would love if you would please share some of the ways you currently use chia seeds. We’d love to hear about them!

 

postheadericon Healthy Breakfast for When You’re On the Go – A Super Delicious Breakfast Burrito

Breakfast Burritos are a Great Choice when you’re On the Go!

Healthy Breakfast

Coming up with healthy breakfast ideas is not always easy to do. If you’re like most people, you wake up and then everything from then on is pretty much a blur as you rush around the house doing everything that needs to be done before heading out the door. Since eating a healthy diet is super important to your feeling energized throughout the day, start the day right and make your first healthy food choice for the day a healthy breakfast! To eat healthy will not only help you feel better, you’ll be doing your part in helping retailers know that people are making healthier food choices, telling them that they should steer away from selling cheap, unhealthy food and instead start/keep selling healthier food options. In order to make a healthy breakfast, you must put in the effort. Making a list of healthy food(s) that you like is essential until making healthy food choices becomes an everyday habit.

Breakfast Burrito

Breakfast burritos are a great idea when you need to eat while on the go. All the food is neatly wrapped up into a tortilla so you can hold it with one hand while you’re out and about doing your business. Great for eating in the car on your way to work (is this legal?) or for students who are running late on their way to school!

The Basics

Whole Wheat/Grain Tortilla (carbohydrates) Scrambled Eggs(protein) Ham or Sausage or Bacon (Just a little! for added flavor) Cheese – Sharp Cheddar (my favorite) or Swiss or Your Favorite

A few Add-In Ideas

Avocado Onions Green and/or Red Peppers

TIPS

-Prepare all the ingredients the night before for a super quick and easy breakfast! -You can make two small breakfast burritos instead of one big one, which is easier to eat. Two tortillas will also keep you feeling full a little longer due to the extra carbohydrates. -Bring a napkin for messiness. And a container in case you don’t eat the whole breakfast burrito.

postheadericon The Glycemic Index – A Simple Overview

The Glycemic Index (GI) is a guide that shows just how quickly a particular food can increase one’s sugar level. A food is given a number, ranging from 0-100 (slowest to fastest) that determines just how quickly that particular food is absorbed. The main reason for knowing about and understanding the GI is so that you can not only have the knowledge to choose a food that will give you the energy you require at any particular time, but you can also understand exactly what is happening to your body as you eat a particular food. Complex carbohydrates usually have a lower number than simple carbohydrates, with fruit being an exception. Normally, carbohydrates that have a high GI will break down quickly, meaning they are quickly absorbed into the body, which quickly increases your blood sugar level, providing instant energy. LOW GI = 55 and under MEDIUM GI = 56 – 69 HIGH GI = 70 and over Some examples of foods with a Low GI. • Apple=38 • Banana=55 • Brown Rice=55 • Peas-48 • Whole Grain Bread=40 • Cheese Pizza=38 • Special K Cereal=54 • Cranberry Juice=52 • Chocolate Milk=34 Some examples of foods with a Medium GI. • Bran Muffin=65 • Cantaloupe=65 • Apricot=57 • Vanilla Ice Cream=61 • Couscous=65 Some examples of foods with a High GI. • Cheerios=74 • Pretzels=83 • French Fries=75 • Coca-Cola=77 • Rice Cakes=82 Now that you know about how the Glycemic Index and the ways in which the GI value can affect you, you can begin to choose foods from each of the three categories that you like, making a note of their GI number. You are thus equipping yourself with the knowledge of how a particular food will affect your energy level. Lastly, keep in mind that large increases and constant fluctuations in blood sugar levels is not good for the body.

postheadericon What Exactly Does Eating a Healthy Breakfast Mean?

Eating a healthy breakfast means that you must choose foods that are considered to be high in nutrition. All foods chosen don’t have to healthy, but at least the majority of the meal should consist of things like whole-grains, low-fat proteins, low-fat dairy products, and lots of fruits and vegetables. Whole Grains. Contain the entire kernel so you receive the full nutritional benefits that these grains have to offer. • Breads, muffins, pancakes, waffles. Low-Fat Proteins. Offer the benefits of protein while being lower in fat, leading to a healthier you! • Low-fat meats, fish, poultry. Low-Fat Dairy. Eat your favorite dairy products in their low-fat version when possible as this is not only a healthier choice, it will save you lots of calories! • Low-fat milk, sour cream, cheese, yogurt. Lots of Fruits and Vegetables. You can never go wrong when you choose to eat any fruit or any vegetable! Since the list is so long, I’ll list some of my favorites. • Apples, bananas, grapefruit, grapes, melon, pineapple, cantaloupe, and oranges. Lima beans, peas, green beans, asparagus, and squash. Combining both carbohydrates and proteins together will help keep you full longer.