5 Ways to Get Your Metabolism Soaring

1. Burn More Calories

More than ever before, new research shows that what we eat to how we work out can actually speed up the body's metabolism sometimes resulting in an extra 200 calories burned per day! At that rate, you can easily lose a few extra pounds per month, which is good news for those seeking a little help with weight loss. What's great is that these little tweaks require minimal effort and only add to a healthy lifestyle.

2. Eat the Right Foods 

When you eat plays a major role in metabolism, especially when it comes to breakfast. After a good night's rest (and eight hours or so without food), the body needs fuel, but if you skip breakfast, it will conserve energy by slowing down your metabolism. Along these same lines, never skip out on healthy meals or snacks during the day. You want to make sure your body is never left wanting to ensure your metabolism is revved up all day long. Besides knowing when to eat, what you're eating also counts since certain foods like lean protein, calcium, green tea, curry, and dark chocolate have been shown to increase metabolic rate.

3. Metabolism Boost: Get Proper Sleep

Besides feeling exhausted, a lack of sleep can lead to several health problems, including weight gain. A study in the American Journal of Epidemiology indicates that women who sleep five hours or fewer per night are 32 percent more likely to experience major weight gain. Not catching enough Zs doesn't allow metabolism to function properly, and instead your metabolism slows down. Making matters worse, poor sleep causes an increase in the hormone ghrelin, which signals the body to eat more. 

4. Metabolism Boost: Intense Cardio

To spike up the body's metabolism, do intense 45-minute cardio sessions a few times a week. A study published in the Medicine & Science in Sports & Exercise journal showed that an intense cardio workout can slash an additional 190 calories post-workout. While research is still not solid on what produces this increase in calories burned, most research leans toward the after burn effect, in which a period of intense activity causes the body's metabolism to spike and burn off more fat than usual.

 

5. Muscle Power 

Building muscle through strength training helps give your metabolism an upward bump. While how much is unclear, one thing is known: muscle burns calories at a higher rate than fat. (Depending on which study you read, a pound of muscle burns anywhere from 15-50 calories per day. Compare this to fat, which averages about two calories per day.) Even if you consider yourself an active gal, make sure to incorporate strength training into your fitness routine. Otherwise you run the risk of losing muscle mass.

http://www.shape.com/weight-loss/weight-loss-strategies/5-ways-get-your-metabolism-soaring

6 "Healthy" Ingredients You Should Never Eat

http://www.shape.com/healthy-eating/diet-tips/7-healthy-ingredients-you-should-never-eat

Although, I like to say never say never. How about 6 Ingredients you should avoid. 

1. Agave Nectar

Find it: Long touted as an "all natural" and healthy alternative to sugar and artificial sweeteners, it turns out the agave nectar sold in stores, including "blue," "natural," and "organic" varieties, has more fructose than even high-fructose corn syrup and is far more processed than plain table sugar.Fix it: Training your palate to crave less sweetness would be ideal, but in a world of frosted cupcakes and ketchup sometimes it makes more sense just to try to stick to the least processed sweeteners you can find such as raw, local honey, real maple syrup, dates, and even plain white sugar.

2. Microwave Popcorn

Find it: Popcorn is a whole grain that is as delicious as it is fun to eat, but the microwave varieties—even those labelled as "healthy"—are a causing a stir among scientists. Here's why: Microwaving can cause chemicals in the lining of the bag, including perfluorooctanoic acid (PFOA), to vaporize and leach into your popcorn. According to a recent study from UCLA, PFOA;s are part of a "class of compounds that may be linked to infertility in humans."What's worse, PFOA’s at a certain level cause cancer in laboratory animals, so there is concern that these chemicals could similarly build up in humans and cause cancer.
Fix it: Pop your snack the old fashioned way by putting plain kernels in an air popper or pan. If you are set on the convenience of a microwave, a plain brown lunch bag works almost as well.

3. Canned Tomatoes

Find it: Tomatoes are a fabulous healthy food, and the cooked varieties are full of goodies like lycopene and vitamin C. The problem is in the packaging. Manufacturers line cans with a plastic resin full of BPA and other carcinogens. The acid in the tomatoes breaks down the lining, making this canned food even more dangerous.Fix it: At the moment there is no brand of canned tomatoes that does not use a plastic resin, so look for tomatoes in glass jars or wax-coated boxes.

4. Butter Spreads and Substitutes

Find it: Most butter substitutes are made with cheap vegetables oils, artificial flavorings and colorings, preservatives, and lots of salt. But even worse is how many still have trans fat, even those that say "0g trans fat".Fix it: Go for real butter from grass-fed cows and not only will you ditch all the weird ingredients, but you'll get a healthy dose of omega-3 fats, CLA, B12, and other goodies.

5. "BPA Free" Plastic

Find it: Getting rid of the carcinogen bisphenol A, often found in hard plastics, is a great step, but there are still plenty of problematic toxins in plastic, including estrogenic compounds that can mess with your hormones.Fix it: While using a plastic baggie to carry your sandwich is probably not a big deal, be careful not to cook anything in a plastic container or covered with plastic wrap, even if it is "BPA free," as heat releases the chemicals into your food. Use glass whenever possible.

6. Olestra

Find it: This fake fat, famous for causing "anal leakage", is still found in many processed foods as a way to reduce calories and/or fat. But according to a June 2011 study from Purdue University, eating the calorie-less fat may make you gain weight, not lose it."Fat substitutes can interfere with the body's ability to regulate what it eats, and that can result in overeating," Susan Swithers, lead author and psychology professor at Purdue University, said in an interview with ABC News.
Fix it: If you are craving a certain snack like potato chips, just eat one portion of the real thing. It'll taste better and you won't ruin your diet (or your undies).

http://www.shape.com/healthy-eating/diet-tips/7-healthy-ingredients-you-should-never-eat?page=6

The Amazing Avocado

Although most often used as a vegetable, avocados are actually a fruit. How could this unusual fruit with the green, bumpy flesh and buttery-textured interior be considered “amazing?” Here’s how:

• Avocados contain a specific monounsaturated fat called oleic acid. This fat has been shown in research to have some protective effects against breast cancer. Even though avocados offer high nutrition and heart-healthy monounsaturated fats, their major drawback is that 85% of their calories come from fats and a 4 oz. serving (roughly 1/2 an medium avocado) is 200 calories! The secret to enjoying avocados is to enjoy them regularly but in small amounts because they are one of nature’s most antioxidant rich foods.
• Avocados contain various antioxidants such as carotenoids and vitamin E. In laboratory studies an avocado extract was shown to inhibit prostate cancer cell growth. The effect was not the same when the components were separated out and used individually.
• Heart health is a benefit of eating avocados since oleic acid has also been shown in some research to help lower total cholesterol and LDL (bad) cholesterol while raising HDL (good) cholesterol.
• Avocados are excellent sources of potassium which can help lower blood pressure, and folate which has been shown to be protective in heart health.
• Avocados are also rich in vitamin K, copper, and vitamin B6.
• At the table, avocados make an excellent addition to salads, dips, and as a spread in place of other condiments on a sandwich. Avocados can also be enjoyed most simply by cutting in half, removing the large pit, and eating with a spoon right out of the flesh.
• Unlike most fruits, avocados do not ripen on the tree. Avocados can hang on the tree without ripening for over 6 months. Once they are picked, however, they will ripen in a few days. Avocados are ready to eat when they give slightly when squeezed. Beware of soft spots - these can be brown and bitter bruises under the skin. 
• Once the avocado flesh is exposed to air, it begins to oxidize and become bitter. The seed contains an enzyme that slows this process, so saving this section and wrapping it in saran wrap will give you several more days to eat this other half. As a matter of fact, if you only plan to use a small amount, you can scoop that amount out and put the two halves back together and then wrap the whole fruit in saran wrap and put in the refrigerator. An avocado will stay delicious and ready to serve when kept this way for several days.

As simple as the the avocado may appear from the outside, it packs a beneficial punch into a healthful diet.

Don’t let the calories keep you from eating and enjoying this amazing fruit.

Health Benefits of Cinnamon

How sweet it is!!!

• Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.
• Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 Diabetes. 
• In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.
• In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.
• It has an anti-clotting effect on the blood.
• In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.
• When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.
• One study found that smelling cinnamon boosts cognitive function and memory.
• Researchers at Kansas State University found that cinnamon fights the E. coli bacteria in unpasteurized juices.
• It is a great source of manganese, fiber, iron, and calcium. Boy or Boy Manganese is so important!!

Before taking cinnamon, make sure to research side effects and contraindications.

Health Benefits of Green Tea (In honor of Chinese New Year)

For centuries Chinese people have used Green Tea for medical purposes. In Ancient China, it was used especially against the headaches and depression. Unlike black tea, it has little amount of caffeine which causes to insomnia, nausea and frequent urination.

This is the list of benefits I've researched:

1. It is used to treat Sx multiple sclerosis. [http://www.umm.edu/altmed/articles/multiple-sclerosis-000111.htm]
2. Treating the common cold. Drinking a warm cup of green tea if you have a cold and are feeling fatigued can ease your symptoms. The steam from the tea assists in opening nasal passages to allow easier breathing. The University of Maryland suggests green tea may also help ward off the effects of the cold and flu. Adding honey to your tea has the ability to soothe a sore throat, a common symptom of a cold.
3. It is used to stop Alzheimer’s and Parkinson’s diseases. [http://www.webmd.com/alzheimers/news/20110106/green-tea-may-help-prevent-alzheimers-disease] [http://www.livestrong.com/article/365771-green-tea-and-parkinsons-disease/]
4. It is used to raise the metabolism and increase fat oxidation. Green tea and green tea extract are heavily marketed as a weight-loss aid. The University of Maryland says that green tea can aid in weight loss and maintenance. One study by the American Society of Nutrition concluded that consuming 625 mg of catechins through green tea each day along with a moderate exercise program may reduce abdominal fat and lower triglyceride levels in the blood. Other research suggests that combining green tea with caffeine may also boost your metabolism, which increases your body's ability to burn fat.
5. It reduces the risk of heart diseases and heart attacks by reducing the risk of trombosis.[http://www.webmd.com/heart-disease/news/20080702/green-tea-lowers-risk-of-heart-disease]
6. It reduces the risk of esophageal cancer. [http://www.umm.edu/altmed/articles/green-tea-000255.htm]
7. High in antioxidants, drinking green tea inhibits the growth of certain cancer cells. According to the American Cancer Society, one study showed that an active compound in green tea, known as EGCG, helped block cancer growth by restricting blood flow to abnormal cells. Studies on laboratory animals show promising results. However, more human trials are needed to fully understand the benefits green tea carries for cancer. It also reduces the level of cholesterol in blood, improves the ratio of good cholesterol to bad cholesterol.
8. It is used to treat rheumatoid arthriti. [http://arthritis.about.com/b/2008/12/28/green-tea-helps-arthritis-with-its-anti-inflammatory-properties.htm]
9. Some researches show that, drinking green tea regularly may help prevent tooth decay by killing the bacteria which causes the dental plaque. [http://www.scientificamerican.com/article.cfm?id=tea-aids-oral-health]

Of course, do your own research too.

Add honey....so many health benefits to honey and agave!!

HAPPY NEW YEAR!!!

Coffee Friend or Foe? Compliments of Harvard Health Letter Jan 2012

Being sick has got me doing a lot of reading on fitness and nutrition. Thanks to an awesome naturopath I'm seeing. I have a feeling that this will be a healthy year (despite the irony of me being home sick).  I find myself trolling the Harvard journals on nutrition and found this article on one of my loves, coffee.

Remember when people (and their doctors) used to worry that coffee was bad for the heart, would give them ulcers, and would make them overly nervous?

In excess, it can cause problems. But recent research has linked coffee to health benefits, not harm, including possible (it’s not a done deal) protective effects from everything from Parkinson’s disease to diabetes to some types of cancer.

The January 2012 issue of the Harvard Health Letter looks at some of the ingredients in coffee that might explain its possible positive effects:

Caffeine. Caffeine probably has multiple targets in the brain, but the main one seems to be adenosine receptors. A part of the brain affected by Parkinson’s disease, called the striatum, is loaded with adenosine receptors. By docking on them, caffeine may have some protective effects against the disease. Caffeine has some negative short-term effects on the cardiovascular system, raising blood pressure and perhaps making arteries stiffer. But habitual use may cause some of those effects to wear off.

Cafestol and kahweol. Coffee contains oily substances called diterpenes; the two main types are cafestol and kahweol. They may have anticancer effects, but they also have a downside, increasing cholesterol levels. Coffee filters trap most of the cafestol and kahweol so they don’t wind up in the beverage that people drink.

Antioxidants. Antioxidants are substances that sop up reactive molecules so they don’t harm sensitive tissues like those that line the inside of blood vessels. Coffee contains a fair amount of antioxidants, including a powerful one called chlorogenic acid.

Vitamins and minerals. Coffee isn’t a great source of vitamins and minerals, but it does contain small amounts of magnesium and potassium.

[The full article is here ==>http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2012/January/what-is-it-about-coffee ]

So cheers! And ready my other blog about what your putting in your coffee ; ) Sip the taste, not load it with sugars and syrups!!!!!! 
 

The Importance of Water

One of the most important things you can do for better nutrition and a successful diet is to drink enough water.

Water needs to be considered an essential nutrient. Because of easy access we take water for granted and do not realize the importance of proper hydration. According to experts, water is ranked second only to oxygen as essential for life. Your overall body weight is 2/3 water. A person can survive about two months without food, but only a few days without water.

Water is the most abundant ingredient in the human body through all phases of growth and development. Every system in your body depends on water to function.

• Water is essential to your body's temperature regulation, keeping it cool through perspiration. 
  
  
• Water flushes out toxins and wastes.
  
  
• Water is a major component of blood which carries nutrients and oxygen to and from all cells.
  
  
• Water provides a moist environment for all body tissues. It is the major component of saliva and mucous which lubricates the membranes that line our digestive system beginning with the mouth. Mucous membranes in the nose and eyes function better when well hydrated.
  
  
• Water cushions joints and protects tissues and organs like the brain from shock and damage.
  
  
• Water helps maintain a healthy weight. It is hard to distinguish between hunger and thirst. If you feel hungry, drink some water first and then reassess your hunger status.

Water is an important part of your daily bodily functions, so it is important to continually replenish it. Each day, your body loses 2-3 quarts of water through sweat, urination, excretion and breathing. The body loses even more water if you exercise, live in hot or dry climates, consume high fiber diets, and consume caffeine or alcohol. It is recommended to drink 8-10 cups of fluid a day, adding more water if any of the previously stated situations apply.

"Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner," explains Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. “So in addition to not adding calories, drinking water may help replace or avoid unnecessary food calories found in snacks or extra servings at mealtime. Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss." 

Water: Drinking Enough to Boost Your Diet

Recommendations from the Food and Nutrition Board are for women to get 91 ounces per day and men 125 ounces from all sources — water, other beverages, and foods with a high water content.

When it comes to water alone, explains Logan, "A general recommendation is to drink eight 8-ounce cups of water per day, for a total of 64 ounces. This is a generalization only, and actual fluid needs are affected by diet, physical activity, body composition, and climate." 

For instance, this number goes up if you exercise — a key to successful weight loss — and even more so in hot weather when it’s possible to lose about the equivalent of a quart of water in an hour, according to the American Council on Exercise. You’ll want to drink water before, during, and after every workout. 

Don’t wait to feel thirsty to start sipping — that’s a sign that dehydration has already started to occur. You want to drink water throughout the day, on a regular basis. 

Water: Four Tips for Getting Your Fill

Here are some easy tricks for getting enough water while dieting:

Use a water tracker. "A water tracker is merely a device which helps you keep track of how much water you drink. A water tracker can provide a graphic record of eight glasses of water which are checked off as they are consumed. For example, drinking a 20-ounce bottle of water would translate into two and a half cups on the tracker. Such trackers are available online or can be easily replicated," explains Logan. 

Add water throughout your day. "People can use a variety of methods to help ensure they get enough water. Some carry a 64-ounce container of water and drink throughout the day, with the goal of drinking all the water before they go to bed. Those who spend time away from home may take a portable 16-ounce container, knowing that they need to fill and drink it four times throughout the day. Others associate drinking with routine activities throughout the day, such as drinking fluid at meals, before brushing their teeth, or after feeding the dogs," says Logan. 

Get water through food. "Fruits and vegetables, especially those that are fresh and juicy, provide fluid to the diet. Like water, clear soups and broths help dieters feel full for very few calories, contributing to weight loss. However, beware of creamy soups that, while adding fluids, contain many calories. Skim milk, and low-fat and no-added sugar yogurts and puddings also help hydration and nutrition without excessive calories," recommends Logan. Melons and citrus fruits also have a very high water content. 

Jazz up your water glass. "Many people find that adding low- or non-caloric flavorings to water, such as a wedge of fruit, helps satisfy their appetite cravings," adds Logan. This is also a very inexpensive way to make your own flavored water. 

If you want your body to work for you, you need to drink plenty of water. Water can fill you up, decrease your appetite, and help your body get rid of waste from that fat you’re burning. So what are you waiting for? Water is available right now from your tap, and it's free. 

So, add lemon, add lime. Soak cucumber slices or your favorite fruit and drink up :)

5 Foods for a Better Workout

5 Foods for a Better Workout

Eat these ultimate workout foods for a better workout and better results

Bagels

Never mind Dr. Atkins—carbs are the optimal workout food. "Not the simple ones, because they wind you up and drop you down," says Jackie Berning, Ph.D., R.D., a nutrition professor at the University of Colorado at Colorado Springs and counselor to sports teams. "You want complex carbohydrates in their natural package, aka whole grains." A whole-grain bagel is an ideal pre-sweat-session pick: You'll digest it slowly because of all the fiber, which will deliver a steady flow of energy over time rather than one big burst.

Bananas

Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

Berries

USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.

Carrots

Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bonci, R.D. And a half cup has just 35 calories.

Whole Grain Cereal

Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. "When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you'll be less likely to overeat afterward," says Leslie Bonci, R.D.

http://www.womenshealthmag.com/fitness/fitness-foods?page=1

Breakfast: The Most Important Meal of An Athlete's Day

Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders.
I commonly counsel athletes who skip breakfast, grab only a light lunch, train on fumes, gorge at dinner and snack on "junk" until bedtime. They not only rob their bodies of the nutrients needed for health, but also lack energy for high-quality workouts.

A satisfying breakfast tends to invest in better health than does a grab-anything-in-sight dinner. Sarah, a collegiate athlete, learned that fueling her body's engine at the start of her day helps her feel more energetic and also able to choose better quality lunch and dinner foods.
That is, when she has granola, banana and juice in the morning, as well as a sandwich and yogurt for lunch, she stops devouring brownies after dinner.

Excuses to skip breakfast are abundant: "No time," "I'm not hungry in the morning" and "I don't like breakfast foods." Weight-conscious athletes pipe up, "My diet starts at breakfast."
These excuses are just that, excuses; they sabotage your sports performance.
Here's a look at the benefits of eating breakfast. I hope to convince you that breakfast is the most important meal of your sports diet.

Breakfast for Dieters
If you want to lose weight, you should start your diet at dinner, not at breakfast! For example, do not eat a meager bowl of Special K for your "diet breakfast." You'll get too hungry later in the day and crave sweets.
A bigger breakfast (cereal + toast + peanut butter) can prevent afternoon or evening cookie-binges. An adequate (500 to 700 calorie) breakfast provides enough energy for you to enjoy your exercise, as opposed to dragging yourself through an afternoon workout that feels like punishment.
If you are trying to lose weight, you should target at least 500 to 700 calories for breakfast; this should leave you feeling adequately fed.
To prove the benefits of eating such a big breakfast, try this experiment:
1. Using food labels to calculate calories, boost your standard breakfast to at least 500 calories. For example, add to your english muffin (150 calories): 1 tablespoon peanut butter (100 cal.), 8 oz. orange juice (100 cal.) and a yogurt (150 cal). Total: 500 calories.
2. Observe what happens to your day's food intake when you eat a full breakfast vs. a skimpy "diet breakfast." The 500+ calorie breakfast allows you to successfully eat less at night and create the calorie deficit needed to lose weight.
Remember: Your job as a dieter is to fuel by day and lose weight by night. Successful dieters lose weight while they are sleeping; they wake up ready for another nice breakfast that fuels them for another high-energy day.

Breakfast for the Morning Exerciser
If you exercise first thing in the morning, you may not want a big pre-exercise breakfast; too much food can feel heavy and uncomfortable. However, you can likely tolerate half a breakfast, such as half a bagel, a slice of toast, or a banana before your workout.
Just 100 to 300 calories can put a little carbohydrate into your system, boost your blood sugar so that you are running on fuel, not fumes, and enhance your performance.
You'll likely discover this small pre-exercise meal adds endurance and enthusiasm to your workout. In a research study, athletes who ate breakfast were able to exercise for 137 minutes as compared to only 109 minutes when they skipped this pre-exercise fuel.
After his morning workout, Jim, a banker, felt rushed and was more concerned about getting to work on time than eating breakfast. Using the excuse "No time," he overlooked the importance of refueling his muscles.
I reminded him: Muscles are most receptive to replacing depleted glycogen stores within the first two hours after the workout, regardless of whether or not the athlete feels hungry. I encouraged Jim to be responsible! Just as he chose to make time for exercise, he could also choose to make time for breakfast.
One simple post-exercise breakfast is fluids. Liquid breakfasts take minimal time to prepare and very little time to drink, yet they can supply the calories, water, carbohydrates, protein, vitamins and minerals you need all in a travel mug. (You can always get coffee at the office.)
Because Jim felt thirsty after his morning workout, he found he could easily drink 16 ounces of juice or lowfat milk. Sometimes, he'd make a refreshing fruit smoothie with milk, banana and berries.
Later on mid-morning, when his appetite returned, Jim enjoyed the rest of his breakfast: (instant) oatmeal, multi-grain bagel with peanut butter, yogurt with granola, a banana or any other carbohydrate-rich foods that conveniently fit into his schedule.
This nutritious "second breakfast" refueled his muscles, abated hunger and curbed his lunchtime cookie cravings.

Breakfast for the Noon-time, Afternoon and Evening Exerciser
A hearty breakfast is important for people who exercise later in the day. It not only tames hunger but also provides the fuel needed for hard workouts.
Research has shown that athletes who ate breakfast, then four hours later enjoyed an energy bar five minutes before a noontime workout were able to exercise 20% harder at the end of the hourlong exercise test compared to when they ate no breakfast and no pre-exercise snack. (They worked 10 percent harder with only the snack.)
Breakfast works! Breakfast + a pre-exercise snack works even better!

What's for Breakfast?
From my perspective as a sports nutritionist, one of the simplest breakfasts of champions is a wholesome cereal with lowfat milk, banana and orange juice. This provides not only carbohydrates to fuel the muscles, but also protein (from the milk) to build strong muscles, and numerous other vitamins and minerals such as calcium, potassium, vitamin C, iron (if you choose enriched breakfast cereals) and fiber (if you choose bran cereals).
Equally important is the fact that cereal is quick and easy, requires no cooking, no preparation, no refrigeration. You can keep cereal at the office, bring milk to work and eat breakfast at the office. Breakfast is a good investment in a productive morning.

The Bottom Line
Breakfast works wonders for improving the quality of your diet. That is, eating breakfast results in less "junk food" later in the day. Breakfast also enhances weight control, sports performance, daily energy levels and future health.
Breakfast is indeed the meal of champions. Make it a habit no excuses!

Sample Grab-and-go Sports Breakfasts

Bran muffin plus a vanilla yogurt

Two slices of last night's left-over thick-crust pizza

Peanut butter-banana-honey sandwich

Pita with one to two slices of lowfat cheese plus a large apple

Baggie of lowfat granola with a handful of raisins (preceded by 8 oz. lowfat milk before you dash out the door)

Cinnamon raisin bagel (one large or two small) plus a can of vegetable juice 

By Nancy Clark, MS RD CSSD • Active.com

The Do’s and Don’ts for Healthier Coffee

2011 was the year of fitness. It went from new years resolution challenge with INSANITY to a life style. 2012 I hope to add healthful eating and drinking to the mix. I envision this as me starting to see a Naturopath and educating myself on nutrition that supports an active lifestyle. Here goes :) The following article got me thinking about how I order/make my green tea and my americano with soy. My vice isn’t sugar, but 1-2packets of Splenda. Time to learn and change.
By Nicole German (Reg. Dietitian)
Now in the age of Starbucks at every corner, or at least some kind of coffee within walking distance, we have to be conscious about our coffee consumption.
Pour in a little non-dairy creamer every day, multiple sugar packs here and there, and you may be picking up an unhealthy habit.
Just two sugar packets a day adds up to 10,950 extra Calories a Year!
But, as usual, there are always exceptions to the rules.
Here are my choices for healthy and unhealthy coffee condiments:

Healthy Coffee Condiments

• Soy milk: My number one choice although it could be considered controversial. It adds a depth of flavor and touch of sweetness. You could even try a soy creamer.
• Almond milk: A pure and clean option.
• Skim milk: Always a great choice instead of creamers for those watching their waistline. Also boasts a hefty serving of calcium and vitamin D.
• Stevia: An all natural no calorie sweetener. The flavor in coffee is a little off, but some people like it just fine as their coffee sweetener of choice.

Unhealthy Coffee Condiments

• Sugar: More than one teaspoon of any sugar source is considered to be “too much” in my books. This includes excessive honey, agave, brown sugar, and other natural sugars.
• Sweet’N Low/Equal/Artificial Sweeteners: Used sparingly this could be OK, but why “dirty” up a clean antioxidant source with chemicals? As an alternative I would encourage you to use one pack of Splenda with one pack of real sugar to try to reduce how sweet you like your coffee.

• Non-dairy creamer: Any powdered creamer or mystery creamer packets that aren’t refrigerated. These contain trans fat which we want to avoid to keep our hearts healthy and happy.
• Liquid flavored creamers: Some contain trans fat, while others contain a long list of ingredients. It would be best to stick with one or two tablespoons of half and half as to avoid the lengthy list of artificial ingredients.

To answer the original question, if you like a certain condiment in your coffee and you know it is not the best choice, just use it sparingly or have it as a dessert coffee once and awhile. What do you put in your coffee, if anything?