Healthy Breakfast Choices

I was inspired by my delicious and healthy breakfast today to write about healthy breakfast choices. I had a bowl of old fashion oatmeal with fresh blueberries, walnuts and a splash of skim milk. This is a great way to start your day with a healthy serving of omega 3 fatty acids in the walnuts and a serving of whole grains, and a serving of fruit. Avoid the instant oatmeal; it cooks quickly because the healthy stuff has been removed.

Here are some other choices for breakfast. Try an egg white omelet with your favorite veggies. If you are in a hurry have a piece of whole grain toast with a serving of natural peanut butter and an apple. You can also prepare a fruit smoothie the night before using fresh fruit and plain yogurt; add a scoop of protein powder, if desired. If you just can’t seem to find the time for breakfast, have a whole grain granola bar. Kashi granola bars give you a serving a whole grains and are low in sugar.

A good breakfast is an important way to start your day. Never skip breakfast, especially if you are trying to lose weight. It is counter productive to your effort.

10 Ways to Fit Physical Activity Into Your Day

Finding time for exercise may be difficult when you work full-time, need to take the kids to baseball practice, cook, clean, and the list goes on and on. Here are some tips to add some physical activity to your day.

1. Schedule a 15-30 minute walk at lunch time
2. Walk the dog in the morning before work
3. Stretch for 5 minutes before bed 
4. Sit on an exercise ball for 15-30 minutes while working at your computer  
5. Park in the last row of the parking lot at the office or the store
6. Skip the elevator and take the stairs
7. Spend 10 minutes doing a workout with light weights
8. Jump rope for 5 minutes
9. Take a bike ride with your kids
10. Walk instead of riding a cart when you golf

Make a commitment to add one of these activities to your day for the next 30 days how different you feel. The more you exercise the more you will want to exercise.

Are You Healthy?

Reflect for a moment on your daily healthy habits.

• Do you exercise at least 4 times a week for 30 minutes or more?
• Do you avoid eating white sugar and flour on a regular basis?
• Are you eating at least 3 servings of vegetables a day? Are you eating 2 servings of fruit a day?
• Is your stress level low? Do you have an effective stress reduction plan to help deal with your stress?
• Are you getting enough sleep?

After answering these questions are you happy with your current health status? I suppose the better question is are you living a healthy life? Many individuals may be happy with there current health status but they may be unhealthy. If you answered no to any of these questions, you have room for improving your health. What are you going to change in your life to be happy with your health?

Make small changes when forming new healthy habits, you are more likely to stick with these changes. Strive to do something every day to move yourself toward better health.

Why Do You Eat?

Have you ever thought about why are you eating? We often think about what we eat, rationalizing unhealthily food choices at times. I will challenge you to think about why you are eating. We eat for many reasons hunger, boredom, stress, and social situations to name a few. We need to eat to provide energy for our body. Hunger is our cue that we need to eat. Thinking about what you eat is also a good habit so you can make healthy choices. Before you put food in your mouth think about what and why you are eating it. If the reason is boredom or stress, put the food down and find something else to do.

Are You Eating Enough Dark Leafy Green Vegetables?

Do you eat at least three servings of dark leafy green vegetables a week? Most of us will answer no to this question. If you answered no, you are missing out on great health benefits. Getting at least three servings of these vegetables per week helps to manage your weight, reduce your risk for heart disease and cancer. They are a great source of calcium which helps to protect you against Osteoporosis. Include broccoli, spinach, collard greens, and kale in your diet regularly. These vegetables are low in calories and fiber rich which helps you to maintain a healthy weight. How can you include them in your diet? Make a spinach salad, steam fresh broccoli as part of your dinner, or make a stir fry with your favorite green leafy vegetable. Ideally you should strive to eat one serving per day. Start with three per week and improve from there.

Where Extra Calories May Be Hiding!

I am not an advocate of calorie counting because it is a very tedious task and we usually underestimate the amount of calories we consume. Try estimating your caloric consumption by eating one serving; instead of two or three. This is especially important with snack foods such as chips or candy. Single serve portions will help keep you on track. You should be aware of common culprits that add extra calories to your meals and snacks. Extra dressing on your salad adds extra calories. Ask for your dressing on the side when you eat out. Adding sauces, oil, or mayonnaise to your sandwich quickly adds up the calories as well. When you are cooking vegetables adding oil or butter can make a healthy choice unhealthy. Steam your veggies and add a very small amount of extra virgin olive oil before serving for flavor. Avoid fried foods because they are loaded with calories and fat. Baked options are always best. Beverages can add extra calories to our diet daily. Limit sugary drinks, watch your alcohol consumption, and be cautious when adding sugar and cream to your coffee and tea. Water contains no calories; therefore, making it a great choice to hydrate your body. You should be aware of your calorie consumption without having to count each calorie you consume.

Vacations are good for your health

I was on vacation last week in Florida, although the weather was not very warm I had a great time with my family. On the ride home I was so relaxed and refreshed. Vacations help us clear our minds, rest, and spend time with the ones we love. Stress relief is another great benefit of vacations. So if you are finding yourself overly worked, stressed to the max, or just in need of some relaxation, take a vacation. Even if you cannot go away, plan a day trip somewhere, or just take a day off to do something you enjoy. Everyone needs a vacation for their mental health.