Is Your Breakfast Making You Fat?

Reblogged from: Yahoo Health                                                                                                                                                        Is Your Breakfast Making You Fat?                                                                                                                                                             Despite what your barista says, a jug-sized latte, even with all that milk and sugar, isn’t a meal. “For most busy women, breakfast is based on convenience, which can backfire nutritionally,” says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It. Your brain needs certain nutrients early on for all-day concentration and problem solving. Plus, people who start their day on empty are 75 percent more likely to be overweight than regular A.M. eaters, Preventive Medicine reports. Rethinking that Trenta iced coffee yet? Read on for great morning meal suggestions. And you can get even more slimming breakfast options by signing up for our Drop 10 plan.


A too-big start can make for a too-big you. Shoot for getting 25 to 30 percent of your daily calories: about 400 if you’re trying to lose weight, 500 if you’re maintaining or 625 if you’re very active. Here’s the ideal breakdown.

53% carbs

“During the night, while you sleep, you burn through your stores of blood sugar, which is your body’s preferred fuel source,” says David Grotto, R.D., author of 101 Optimal Life Foods. “Carbohydrates replete these stores quickly.” But simple carbs (muffins, doughnuts, sweetened cereal) are a no-go: They burn fast and trigger crashes and cravings. Instead, opt for complex ones (oatmeal and whole-wheat bread) that are high in hunger-fighting fiber, digest slowly and give you sustained energy. Your goal 35 grams to 65 g carbs; 6 g fiber

27% fat

Go for the heart-healthy unsaturated fats found in nut butters or whole nuts, avocado and olive oil. Avoid the saturated fat in butter, bacon and full-fat cheese. Fat digests slowly, preventing those midmorning munchie attacks. Your goal 7 g to 15 g fat

20% protein

“Protein makes you feel full longer by turning on and upping levels of natural hunger-busting hormones, like cholecystokinin, and keeping the hunger-inducing hormone ghrelin in check,” Grotto says. You may need to combine multiple sources (e.g., egg whites, nonfat yogurt and skim milk) to get enough. Your goal 15 g to 25 g protein


In a SELF Facebook poll, nearly 30 percent of you said you skip breakfast at least once a week. Not a good way to start the day! Instead, whip up one of these delish, super speedy eats.

Sweet Cheese Pita With Green Tea

Spread 1 teaspoon honey mustard on a 6-inch whole-wheat pita. Top with 1 3/4 ounces thinly sliced light Brie and 5 halved red grapes; microwave until cheese melts, 30 to 45 seconds. Serve with 1 apple and unsweetened green tea. THE SKINNY 401 calories, 11 g fat (6 g saturated), 64 g carbs, 10 g fiber, 19 g protein

Peanut ButterBanana Smoothie

In a blender, process 1 sliced banana, 1/4 cup quick-cooking oats, 1/4 cup nonfat plain Greek yogurt, 1/2 cup 1 percent milk, 1/2 cup crushed ice, 1 tablespoon natural peanut butter, 1 tsp maple syrup and a pinch of nutmeg until smooth. THE SKINNY 386 calories, 11 g fat (2 g saturated), 59 g carbs, 6 g fiber, 17 g protein

Lemon-Ricotta Waffles With Blueberries

In a bowl, whisk 1/3 cup part-skim ricotta with 1 tsp grated lemon zest and 1/4 tsp chopped fresh thyme. Spread on 2 toasted whole-grain waffles; top each with 1/4 cup blueberries. Serve with 6 oz low-sodium vegetable juice. THE SKINNY 377 calories, 13 g fat (5 g saturated), 52 g carbs, 6 g fiber, 16 g protein


Flawless grab-and-go picks can be hard to find. These tasty options come pretty dang close.

Jamba Juice

Fresh Banana Oatmeal With Fruit THE SKINNY 330 calories, 4 g fat (1 g saturated), 71 g carbs, 8 g fiber, 10 g protein


Roasted Veggie and Egg White Wrap; a Tall Chai Tea Latte THE SKINNY 421 calories, 18 g fat (7 g saturated), 43 g carbs, 11 g fiber, 32 g protein


Apple Bran Muffin; a Tall Nonfat Latte THE SKINNY 450 calories, 9 g fat (2.5 g saturated), 79 g carbs, 7 g fiber, 16 g protein


6-Inch Egg and Cheese Sandwich on 9-Grain Wheat Bread; an order of Apple Slices THE SKINNY 395 calories, 12 g fat (4.5 g saturated), 53 g carbs, 7 g fiber, 19 g protein

Einstein Bros

Nova Lox and Bagel THE SKINNY 477 calories, 18 g fat (9 g saturated), 63 g carbs, 3 g fiber, 23 g protein

Curious what your fave celeb munched for breakfast this A.M.? Check out stars’ healthy meals at                                                                                                       Cook, Diet food, Dieting, Eating, Health, Healthy Ways to Lose Weight, Human nutrition, Meal, Muffin, Peanut butter, Saturated fat, Weight, weight tips, Whole grain, Wine tasting descriptors


‘Bad’ Fat May Hurt Brain Function Over Time

FRIDAY, May 18 (HealthDay News) — Women who eat a lot of “bad”  saturated fat may hurt their overall brain function and memory over time,  Harvard University researchers report.

In contrast, eating more “good” monounsaturated fat improved brain  function and memory, suggesting that fats may have the same effect on the  brain as they do on the heart, the researchers added.

“Making changes and substitutions in one’s diet to eat fewer saturated  fats and consume more monounsaturated fats might be a way to help prevent  cognitive decline in older people,” said lead researcher Dr. Olivia  Okereke, an assistant professor of psychiatry at Harvard Medical School.  “This is important because cognitive decline affects millions of older  people. So, this is a promising area of research.”

Just like exercising, maintaining a healthy weight and not smoking,  this may be another modifiable factor in the fight against mental decline,  Okereke added.

“Such modifiable factors are important because these are things that  people can actually change and over which they can exert some individual control,”  she said.

The report was published in the May 18 online edition of the Annals  of Neurology.

For the study, Okereke’s team collected data on 6,000 women who took  part in the U.S. Women’s Health Study.

These women took three brain function tests every two years over an  average span of four years.

In addition, they filled out detailed food questionnaires at the start  of the study and before the brain tests.

The researchers found that over time, women who ate the highest amounts  of saturated fat had the worst overall brain function and memory, compared  to the women who ate the least.

Moreover, women who ate the most monounsaturated fats had higher scores  on brain tests over the four years of testing, they note.

Saturated fat comes from animal fats such as red meat and butter, while  monounsaturated fats are found in olive oil and other vegetable  products.

In the study, the researchers accounted for many things that could  influence the findings, including age, education, exercise, smoking,  drinking, medication use and health conditions. This is done to ensure  that the findings are not due to better health behaviors among certain  women.

“We think it is unlikely that these findings regarding dietary fat  would be primarily explained by a healthy lifestyle in those with more  education,” Okereke said.

Although this study was among women, “it would make sense that the  basic underlying reasons for the findings we saw in women should also  apply to men,” she added.

Samantha Heller, a dietitian, nutritionist, exercise physiologist and  clinical nutrition coordinator at the Center for Cancer Care at Griffin  Hospital in Derby, Conn., commented that “it appears that the effects of  eating a lot of saturated fat and the foods associated with it, such as  red and processed meats, cheese and butter, over time creates a cascade  effect of ill-health.”

This study supports others that have found an association between  saturated fats, the incidence of Alzheimer’s disease and an increased  decline in brain function, she said.

“Saturated fat has been associated with an increased risk of  atherosclerosis, cancer and diabetes, and may increase fat storage in your  abdomen — commonly referred to as ‘ab flab,'” Heller said.

“Ab flab in and of itself increases the risk for heart disease,  diabetes, certain cancers and Alzheimer’s disease,” she said.

The evidence is stacking up against consuming saturated fat regularly,  Heller said.

“To lower your intake of saturated fat, choose low or nonfat dairy  foods such as fat-free milk and yogurt. Stick with skinless poultry and  fish. Limit red and processed meats such as beef, pork, lamb, hot dogs or  bologna, to a few times a month. Experiment with meatless meals such as  veggie burgers, spinach-eggplant lasagna, or black bean, corn and avocado  tacos,” she advised

Alzheimer, Alzheimer’s disease, Annals of Neurology, Fat, Harvard Medical School, Harvard University, Health, Monounsaturated fat, Saturated fat

Fat In Foods: 7 Eats With More Fat Than A Stick Of Butter

Reblogged:from Huffington Post                                                                                                                       You wouldn’t sit down to dinner at your favorite restaurant and order a stick of butter a la carte. You’re too smart for that — you know there’d be lots of calories and little nutrients and, most of all, lots and lots of fat.

But some of the cheesy entries and meaty meals you’re ordering are packed with just as much fat — or more. There’s a total of 92 grams of fat in a stick of butter, much more than the maximum amount recommended for an entire day on a healthy diet.

The Dietary Guidelines For Americans recommend limiting fat intake to 20 to 35 percent of your daily calories. (A gram of fat provides 9 calories.) For a 2,000- calorie -a-day diet, that means anywhere from 44 to 78 grams of fat a day won’t push you over the edge. Most Americans don’t have to worry about not getting enough fat; in fact, our diets are too heavy in saturated and trans fats and skimpy on the healthy, unsaturated kind, found in good-for-you foods like fish, olive oil and nuts.

Unfortunately, it’s too easy to find foods — especially on the menus of your favorite chain restaurants — that trample those daily fat recommendations in one fell swoop. Here are seven of the worst offenders. Let us know in the comments what other fat traps you’ve spotted — or even eaten!    When health experts say to eat fish a couple of times a week, they don’t mean any and all fish.
Not only are certain types healthier for you (and the environment), but how the fish is prepared also makes a big difference, with fried dishes of course being the worst offenders.
No one expects fish and chips to be a healthy choice, but Applebee’s New England Fish & Chips has a jaw-dropping 138 grams of fat, about the same as one and a half sticks of butter and more than enough fat for three days.                                                                                                  diet, Health, Human nutrition, Nutrition, Butter, Calorie, Diet food, Gram, Olive oil, Saturated fat, Fat, Trans fat, Applebee, Center for Nutrition Policy and Promotion, fat in food, fats in food, fatty foods, fat food

Savory Italian Grilled Chicken

Want to make some Yummy BBQ chicken this is what you need,                                                                                                                                                                               6 chicken breasts                                                     1/4 cup olive oil                                                          3 cloves garlic, crushed                                     fresh ground black pepper                                        1/4 cup fresh basil leaf, chopped                        1/4 cup melted butter                                               3 sprigs fresh rosemary                                             1 tablespoon parmesan cheese  Directions:                                                                                                                                                                                    To grill, skin chicken breasts and rub in pepper to taste. Blend basil, olive oil, butter, garlic and parmesan cheese at low-speed

using an electric blender, chopper or processor till smooth. Baste chicken lightly with mixture. Grill over medium coals

basting during cooking time with basil sauce. During this time add the rosemary branches to coals for added smoke flavor.

Do this 2 or 3 times. Grill 10 minutes each side depending on barbecue temperature. Garnish with fresh basil and serve this grilled chicken recipe with rice or Italian pasta   

Nutritional Facts

Calories 403

Calories from Fat 273 (67%)

Amount Per Serving %DV

Total Fat 30.3g 46%

Saturated Fat 10.1g 50%

Monounsaturated Fat 14.2g

Polyunsaturated Fat 4.1g

Trans Fat 0.2g

Cholesterol 113mg 37%

Sodium 159mg 6%

Potassium 336mg 9%

Total Carbohydrate 0.6g 0%

Dietary Fiber 0.1g 0%

Sugars 0.0g

Protein 30.8g 61%


Healthy Fat Intake

How to understand and use the US Nutritional F...

How to understand and use the US Nutritional Fact Label (Photo credit: Wikipedia)

This information is aimed at helping you to reduce your fat intake.  The average individual eats too much fat, a factor that’s linked to a variety of health problems, including cancer. Diets that are high in fat are associated with breast and colon cancer, with some studies linking high fat to prostate cancer as well.A majority of people can bring their fat intakes down to a healthy range by making a few adjustments in the way they shop, cook, and prepare the foods they eat.

Now days, it’s getting easier and easier to control the amount of fat you consume.  The fat content of foods are now available through the nutrition label and through brochures distributed by food companies and even fast food restaurants.

You can use this information on nutrition to choose lower fat foods by comparing products and food brands.  Once you have a rough idea of what a healthy intake of fat is, you’ll know what you can and what you can’t have.

From day to day, the amount of fat you eat will vary.  Some meals and some days will be higher in fat than others.  Even high fat meals can be kept in line with healthy eating as long as you balance those days accordingly.  The average fat intake over the course of weeks and months is important, not the fat intake of every meal and food you consume.

Younger adults and high active adults who have higher calorie needs can probably eat a little more fat.  Older adults and those that aren’t very active should aim for a lower fat intake.  This way, you can control your fat intake and avoid the many problems that fat is associated with.                                                                                                                                                                            Calorie, Cancer, Colorectal cancer, Diet food, dieting programs, Eating, Fitness, Food, Health, Human nutrition, Loss Weight, Nutrition, Nutrition facts label, Physical exercise, Portion Control, Prostate, Prostate cancer, Saturated fat, Top Weight loss, USDA, Weight, weight loss programs, Weight Loss Tips, weight tips

Proccessed Food

Faggots, gravy, mashed potatoes and marrofat peas.Have you ever stopped to think about the amount of processed foods we eat every day.Americans consume more packaged, processed foods per person than any other country, and it’s an issue all over the western world. But while processed foods are undeniably affordable and convenient, many also contain lots of fat, salt, and sugar  no wonder so many americans are struggling with weight issues,as well as other health issues. The first thing that comes to mind for most people when they hear the term “processed food” is a burger and fries served over a counter at your favorite fast food joint. But the truth is, the very food you have in your cabinets is processed.How do you know,Well if it’s boxed, bagged, canned or jarred and has a list of ingredients on the label, it’s processed. Although many of us may think we are eating healthy It may be just the opposite, how much of that so-called healthy food is actually processed. We need to get back to a basic natural,wholesome diet.The Body Ecology Diet is ideal for anyone interested in moving away from processed foods, toward a diet focused around eating only fresh, wholesome foods as nature created them.Here are some ways to help wean yourself away from processed foods Seek true satisfaction, Read labels wisely, Relish what’s on your plate, Wean yourself off excess salt, fat, and sugar,Give your palate time to change While it may be tough at first to skip the afternoon candy bar or fast-food fries, you’ll gradually lose your taste for excessively sweet and salty foods as your palate adapts to a variety of new flavors. And you may even find yourself opening up to new foods.                                                                                                                                                                                                                                                     Calorie, Convenience food, Cooking, diet, Diet food, dieting programs, Fast food, Fitness, Food, Health, Human nutrition, Loss Weight, Nutrition, Physical exercise, Portion control (dieting), Saturated fat, Shopping, Top Weight loss, United States, weight loss, Weight Loss Tips, weight tips

Vega Complete Whole Food Health Optimizer

Vanilla Chai Mix: Over Ice
Vanilla Chai Mix: Over Ice (Photo credit: I Believe I Can Fry)

Vega Whole Food Health Optimizer Made exclusively from natural plant-based whole foods, Vega Whole Food Health Optimizer is nutritionally complete, alkaline and easy to digest. Formulated by Brendan Brazier, vegan, professional Ironman triathlete and best-selling author on performance nutrition, Vega Whole Food Health Optimizer is a synergistic collection of plant-based superfoods. Each serving of Health Optimizer is power-packed with nutrition, yet only has 240 calories! Here’s what sets Vega Whole Food Health Optimizer apart: Broad Spectrum Protein 40% of calories made up of protein from five sources, ensuring a complete, balanced amino acid profile 30% of protein is raw and alkaline for easy digestion Essential Fatty Acids 25% of calories made up of naturally occurring EFAs As much Omega-3 per serving as 6 oz of wild salmon Quality Carbohydrates 35% of calories made up of low glycemic complex carbohydrates for enduring energy Contains no sugar or artificial sweeteners Full of Fabulous Fiber 15g of fiber per serving—an amazing 60% RDI Helps balance blood sugar, reduce serum cholesterol and improve digestion/elimination Other Key Components ChlorEssence detoxifies and supports immune system MacaSure increases energy and reduces stress Mixed berry complex provides antioxidant protection Digestive enzymes and probiotics work together to improve digestion and gastrointestinal function 100% RDI of vitamins and minerals Use Vega Complete Whole Food Health Optimizer to help: Promote optimal h.Vega has become an essential part of my diet when my fruits and vegetable intake is sometimes not as high as it would normally be. Best of all, this meal replacement is plant-based and mostly raw. incorporated into a well-balanced healthy diet, Vega is an amazing addition that will help you stay on track. If you can’t take it with water, make a smoothie. The original specifically, blended with fruit is great. You can also find  plenty of smoothie recipes at the Vega Community website. Low in fat, and any fat in this meal replacement is beneficial. Naturally filling. Great source of plant-based protein. Good source of probiotics and vitamins and minerals nonsynthetic. Maca for hormone balance and support. Easily digestible, very easy on digestion. Controls cravings well, especially when taken in the morning.I think this is a great product for someone who doesn’t get enough fruits and vegetables in their diet.You can also use this to maintain a healthy eating plan while trying to shed those unwanted pounds.                                                                                                                                                                                  Loss Weight, Dieting, Weight, weight loss, Weight Loss Tips, weight tips, Top Weight loss, Health, Portion Control, Food, Human nutrition, Eating, Nutrition, Fitness, Calorie, Saturated fat, Digestion, Vega, Human gastrointestinal tract, Essential fatty acid, Digestive enzyme, Vega Whole Food Health Optimizer