Protein With Breakfast

 Many of us know how important it is to eat a good breakfast in the morning. Commercials, schools and Health Experts have done pretty well informing us of this. What many people don’t know is how beneficial adding lean protein to your breakfast can be.

Protein
 There are many benefits to having protein in your breakfast. Studies have shown that participants have kept more lean muscle mass when eating lean protein with breakfast. Lean muscle is more metabolically active, and thus can aid in weight loss. Participants were also full longer (about 4 hours) compared to those who ate carbohydrates such as a bagel.
 
What about Cholesterol?
According to the American Heart Association, a healthy person is okay to eat about an egg a day. This means that people on healthy, low fat diets can enjoy eggs without putting themselves at risk for heart disease.

Examples

    Eggs

    • scrambled, sunny side up, hard boiled, and omelets  

      
    Peanut Butter

    • On toast, with banana, on pancakes  

      
    Turkey Bacon

~Have a Healthy, Protein filled breakfast,
   ~Healthy Girl

 

Simple Changes to Help You Eat Less

 

Take Time With Your Food
Scientists are discovering one of the key things to eating less at meal times is to take more time eating your meals. Around 30 minutes to be exact. When you sit down at a table and focus on eating and enjoying your food slowly, your body digests better, and your metabolism works in your favor. Eating stimulates hormones that get released by cells in your GI tract, which essentially tell your brain your not hungry anymore. When you eat food fast, and don’t take the time to enjoy it, it lowers the levels of these hormones that control your appetite and tell your body it’s full. According to RealAge, blood tests have been shown that eating slower will increase two chemicals up to 30%. These chemicals are peptide YY and Glucagon-like peptide 1, which are appetite lowering chemicals.

Pay Attention To Portion Size
Slimware Many of use love to eat big slabs of meat or an extra helping of rice or mashed potatoes with dinner, and we know that we aren’t following portion sizes correctly. But actual suggested portion sizes may surprise you. One company has found a way to make knowing your potion sizes fun, and stylish. Slimware.com has a great variety of plates that show you how much you should be eating. They have neat designs right on the plates to help you control your portions. The biggest design is meant for your for your vegetables, the middle size is for your carbs, and the smallest size is for your meats. It’s a cute way to remind yourself of what you should  be putting on your plate, and what you actually are.
To Check it out visit
www.slimware.com

Eat a Snack Before Your Meal
Try eating a snack high in good fat before you sit down for a meal. Good examples are nuts, or peanut butter. This helps your brain to think you are less hungry than you were before and allows you to eat comfortably and responsibly like you deserve.

~Happy Eating, 
   -Healthy Girl 

Why Is Diet Soda Bad For You?

 

Diet coke

It seems like every day we are hearing something new about diet soda being bad for our health. But why is diet soda bad for you? Some of the latest studies are even showing that consumers who drink diet soda  actually GAIN more weight than consumers who drink regular soda! Not to mention all the buzz about aspartame,  splenda, and the problems these natural and fake sugars are causing for our teeth.

 

Whats This Weight Gain Hype?
According to WebMD, after eight years of data from the University of Texas Health Science Center in San Antonio, they found substantial evidence that drinking diet soft drinks was linked to obesity, and actually made the risk for obesity even HIGHER than that of people drinking regular soft drinks! They saw a 41% increased risk for being overweight for every can or bottle of diet soft drink a person drinks a day!

Diet pepsi

Why does this happen?   
The main culprit here is Aspartame, found in almost every diet soda. (except Diet Rite) This artificial sweetener makes the body crave more calories because it signals your brain to expect the calories, being sugars close cousin. When you are eating or drinking things without calories, your body continues to look for them and your brain received the message that you are not full. This can lead to increased hunger and food cravings.
Another problem aspartame causes has to do with our natural metabolic rates. Normally when we get ready to eat something, our metabolic rates increase. However, in a study on rats that had been trained to respond using saccharin (which broke the link between sweetness and calories) this did not happen quite the way it should have. compared to rats trained on glucose,  these rats showed less of a rise in their core body temperate after eating a new, sweet-tasting, high-calorie treat. Researchers believe this response not only led to overeating, but made it harder for them to burn off the sweet-tasting calories.

What should we do?
The obvious answer would be to quit drinking diet and regular soda all together. But for most people, this is not something that can happen overnight. For all you diet soda drinkers out there, I would suggest switching back to regular soda for starters unless told otherwise by a health care professional. For those of you who can't  give up the fake sweetness, try switching to Diet Rite  or Coke sweetened with splenda. So far as I know, they are the only soda on the market that I know about that are aspartame free (although they are replaced with splenda brand sucralose).The next thing to work on would be drinking soda in smaller containers and less often. Small changes like ordering water with your meals at restaurants or buying smaller soda cans can lend some help to your health and your wallet!

~Healthygirl

*If you have any more information about aspartame or diet soda, or anything related to this article, please let me know, and I will post!