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Healthy Breakfast Foods

Healthy Breakfast Foods

Published by on 10th November 2020

It is always surrounded by a silly excuse of lack of time. And still, no one denies that “breakfast” is the most important meal of the day. The morning is when the body needs protein, vitamins, minerals, and healthy fats.
Often, we have been told that breakfast is the most important meal of the day. However, it is not just breakfast; it is what you eat during that meal. Well, for starters, this meal comes after a break of 8 – 10 hours; hence your blood sugar level will be low. Since your body has gone without food for such a long time, it needs nourishment to kick-start its day. Therefore “breakfast” is considered to be an important and essential meal of the day.
Breakfast benefits both young and old. It is the key to jump start your muscles and your day. People who eat a healthy, protein fill, and balance breakfast daily are more likely to:

  • Consume more vitamins, minerals and less fat and cholesterol.
  • Increased strength and endurance.
  • Better concentration and productivity all day long.
  • Control overweight
  • Low cholesterol = no risk or little risk of heart disease

However, I am surprised at how many people struggle to make a healthy, low fat, nutritional filled breakfast for their family. Our mission at www.HealthJourneyPro.com to help you select the right meal plan and nutrient fill meals to maintain your health and create low calorie or healthy meals. Most people fuel their bodies with quick meals consistent with highly filling foods containing sugar-filled carbs and processed food. When you think of quick and easy breakfast ideas, the things that come up first are high starch foods like a bagel, granola bars, and muffins. I ate muffins for breakfast for a long time, and the weight kept piling on. So, this meal should be as healthy as you can make it for your family, especially for your children. Adults and Children who eat breakfast are likely to have better concentration, problem-solving skills, and eye-hand coordination. They will be alert, creative, and less likely to miss days of work and school because they are charged up for the day.

If you think skipping this meal will help you lose weight, think again. If you are thinking about bypassing the breakfast meal, your body will go into starvation mode and crave snacks, especially sweets. Impulsive snacking on unhealthy foods can lead to weight gain. So, your motive for losing weight by skipping breakfast stays unachieved.

  • Fruits & Vegetables
  • Whole Grains
  • Proteins

A glass of pure fruit juice, bananas, yogurt, low-calorie skimmed milk, fresh fruit salad with several spoonfuls of low-fat yogurt, fresh and raw veggies mixed with flavored yogurt, a slice of toast or plain bread with eggs, boiled or poached are some of the options for breakfast. You can enjoy a Smoothie with each one of your family member’s favorite fruits; add a dash of yogurt or honey to make it more delicious.

You can explore healthy Vegetarian breakfast ideas when you’re struggling to develop new ideas for healthy substitutes for your family and move from the standard American diet. Vegetarian meals can offer lots of quick and easy meals to prepare for your family, both with and without eggs.

If you look forward to eating different kinds of healthy foods for breakfast, you are less likely to skip this meal. If time is your hurdle, think about packing your breakfast or eating on the ‘run,’ it’s better than skipping it altogether.

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Quick And Easy Way To Figure Out If It Is Junk Food

Quick And Easy Way To Figure Out If It Is Junk Food

Published by on 3rd November 2020

This article will answer many of the most frequently asked questions on this topic. I hope you find the information helpful. Unless we really love cooking or plan and prepare ahead with our meals, we can fall victim to the easy way out – fast food or junk food.

Here is a story; could it be you? The weekend is here, and you think you now have a couple of days to relax. Saturday morning – you make the coffee to start the day, and then you’re off to complete numerous outside the home tasks. You get back just before lunch and discover that you have to get the kids to their soccer and football practices. By the time you get organized, it is too late to prepare a healthy lunch for the bunch, so you pick up a hamburger on the way. Traffic is a nightmare on the way home for all of the Saturday activities. You realize it will be late by the time you get home it will be later in the evening, so you decide to order out for dinner. Sunday and time to prepare brunch, and you go downhill from there, so you pick up some chicken from KFC, Popeye’s, or any other named chicken fast food restaurant. If this sounds like your busy weekend with the kids, then you understand it is time-consuming to cook healthy meals or maintain a healthy diet while on the go all weekend.

So, what is a good diet? One which contains the nutrients your body needs in the correct amounts. That is the key to a healthy lifestyle. The main things your body needs from food are proteins (for growth and repair), carbohydrates (for energy), fats (gives a store of energy and the fatty layer protects and insulates your body from impacts and temperature loss), vitamins (for good health), minerals (for the correct functioning of your body systems) fiber (aids digestion and waste evacuation) and water (70% or so of the body is water). If you are seeking to lose weight quickly a low carb diet should be a consideration. And, prepared meals are best when you have a busy schedule, so plan ahead of time, so burgers want me an option!

Does the hamburger provide all the things your body needs? Does it supply the nutrients you need? The answer is YES and NO, but it does offer a limited amount of nutrients. The burger itself contains some meat, so there is protein, some minerals, and fat, the burger also contains fillers and those, plus the burger bun provides carbohydrate. The lettuce that comes with the burger meal provides fiber, water, vitamins, and minerals. The fries provide more fat and carbohydrate, and the main bulk of the water comes from the drink. To our surprise, the burger meals do provide all you need!

The problem is with the quantities of these nutrients. There is usually way too much fat and carbohydrate compared with the other nutrients. There is very little fiber. The vitamin and mineral proportions are low unless you have a shake with the meal, which will increase the proportion of dairy product-based minerals such as calcium. Now you need to make sure your next meal makes up for this unbalanced meal. For your evening meal, you should eat a low fat, high fiber meal, plenty of vegetables cooked lightly or eaten raw to not destroy the vitamins. If you must eat between meals, snack on fruit or vegetables, and the benefits will be that healthy snacking will boost your metabolism.

Another issue is the use of additives. For example, salt’s addition improves the flavor of food, so naturally, manufacturers put it in, so eating processed food increases your salt levels – increases blood pressure and leads to heart problems. A little salt is necessary; it provides your body with the mineral sodium needed in small quantities. Preservatives are another issue here. In small amounts, these are not supposed to be harmful. Do you eat processed food all of the time? Eating processed food all the time is something for you to think about because you are causing great harm to your body. After a weekend of eating poorly, you need to get to work on bringing your body back to center and optimal health. I recommend short detoxification of your body by consuming food, tea, and supplements to detox the body and put it back into a healing state. Antioxidant-rich, cholesterol-lowering, heart-healthy, cell-regenerating, and clean foods will help repair damage done by eating unhealthy foods over the busy weekend or day!

Antioxidants are so important. They help to prevent damage to the cells of your body, the damage that can lead to cells becoming cancerous. Teas are an excellent source of antioxidants. Black tea provides some but a lot of the beneficial constituents are lost during the fermentation process. Unprocessed, pure organic teas like Green Tea or Oolong (the latter is only partly fermented) are the best. So instead of coffee in the morning, try tea, because it is more beneficial. Tea also contains caffeine, but not as much as in coffee. You might have to drink more but think of the extra benefits to your health. Even Green tea is believed to inhibit the absorption of cholesterol. The high levels of animal fats in burgers inevitably mean more cholesterol, so there is another good reason for switching from coffee.

Simple changes to your diet can make your hectic lifestyle healthier. Enjoy the odd burger or other fast food; compensate for more nutritious foods for the rest of the day.

A system that works very well for me is making meals, cooking extra, and freezing them. When I come home tired, I get the individual meals out of the freezer, heat them up, and in minutes I’m eating a super meal. It’s even faster than fast food and tastes better too!

Thank you for reading this blog post. We hope the content on our website helps you live a better life. You can find more information about living a healthy life with coaching, meal planning, exercise, and maintaining excellent health. Take you a look around while you’re here. Feel free to visit www.herslender.com and www.fitandslimmerbody.com for more health, fitness, wellness, supplements, vitamins, health information, and products to help you on your journey to living a better life.

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How To Choose A Healthy Food

How To Choose A Healthy Food

Published by on 27th October 2020

Most of us are aware of the benefits of a balanced diet and healthy eating. But being aware of the benefits is only half of the solution. You also need to know how to choose the foods that will be best for your health. Depending on your daily routine, you may or may not eat at home most of the time.

Start your day with a healthy and well-balanced breakfast. Studies have shown that people who don’t eat a full breakfast tend to seek carbohydrate snacks all throughout the day and are more prone to gaining weight.

Eating at home usually involves more meal preparation time, this is important because preparing a good meal takes a lot more time than simply eating some junk food. If you can afford to prepare your meals at home, this can dramatically increase the quality of your meals, not only can you choose exactly what you eat, but you can choose how it is prepared and pick out the quality of the items yourself.

Any meal you eat, whether at home or while out should consist of all the basic food groups, balancing proteins, starches, greens and vegetables is a key factor to a healthy diet. Your body needs all the different food groups in order to function properly, by balancing your meals you are ensuring your health and the quality of your life.

Choosing the food you eat based simply on the label at the supermarket is not always the best choice. Sure, a low fat or diet version of a favorite snack, treat or dessert may be a better option than the regular version, but is it the best option. Look for healthier alternatives for snacking in between meals, low fat cereal bars and natural products, fruit and juice. It is not so much the amount you eat but rather what you eat that makes the difference.
Avoiding fatty foods and food with high quantities of sugar is also very important. Choose baked food instead of fried food and adopt this healthier alternative when cooking at home as well. We recommend you not eating C.R.A.P and continue to eat healthy.

When away from home and eating out, look for healthy alternatives. Fast food offers speedy advantages but often has no real nutritional value. Stuffing yourself with useless calories will fill you up momentarily, but you will soon find you are hungry again, and this can often lead to a vicious cycle, leading to high levels of junk food intake per day. Choose full meals whenever possible; look for whole wheat and organic products whenever you can. If you are on the run and need to eat as quickly as possible, look for the healthier alternatives to hotdogs and burgers. Try natural sandwiches made on the spot, there are many natural fast foods that can be just as quick as the conventional ones, while providing much better quality to your diet.

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Holiday Season Dining and Eating Healthy Dinner

Holiday Season Dining and Eating Healthy Dinner

Published by on 20th October 2020

The Holiday Season is the best time for you to spend your time with your friends and family, going shopping for Christmas, watching football games by a warm fire, and dining out in fabulous restaurants. And if you are on a diet, trying to monitor your weight, you would probably lose the best chance to try healthy dinner at your favorite restaurants!

Chinese Restaurants would be one of the best restaurants for you in the season, as they offer many healthy food selections. These restaurants offer a wide variety of broth-based soups:

  1. Stir-fried specialties (with seafood, tofu, vegetables, and lean meat )
  2. Steamed fish and vegetable dishes,
  3. Steamed rice, hot mustard sauce, chow mein, and other menus that you

However, it would help if you avoided some traditionally bad foods for your health, for example, fried egg rolls, fried wontons, dishes made with duck, egg foo yung, and fried chicken. Just try to eat healthy food, avoiding food above, and be ensure that you would stay healthy. If you want to eat rice, try to avoid Fried rice and eat steamed rice instead. The all-you-can-eat buffet is also not a good choice for your health reason and should be avoided at all costs.

If you have a chance to dine out in a restaurant that serves Indian Cuisine, you c some delicious menus to choose from for healthy, low-fat options. Foods such as chicken, fish, veggies, steamed rice; legumes are included in healthful dishes on every menu. Bean soups are tasty and healthy. Or you can try Chapati, Chicken or Shrimp Vindaloo, or Lamb kabobs. However, try not to eat fried breads, dishes served with large amounts of nuts, and dishes made with coconut milk. Overall, Indian cuisine is a fantastic dinner when you are monitoring your food.

And in Italian Restaurants, there are some of the most fattening dishes you could possibly dream of, such as Fried Mozzarella sticks, Lasagna, thick creamy Alfredo pasta dishes, and many others you can choose. However, there are some dishes offered for you to make your mouth water as well, for example, Thin crust pizza with vegetable toppings, pasta with tomato-based sauces, chicken cacciatore, chicken Marsala, and biscotti that will keep you enjoying your meal without having to cutting down calories and watching fat intake. Salads and soup dishes would also be interesting. Try to avoid all deserts in Italian Restaurants, because most of them have a lot of cheese.

Mexican Cuisine is also another option for a healthy diet. You can try Black bean soup, grilled chicken or shrimp dishes, chicken soft tacos, chicken or shrimp fajitas, salsa, and chicken quesadillas, but try nachos, refried beans, enchiladas, and fried choices, such as chimichangas. Healthier Holiday meals can be served and celebrated at home with family. This can be done by selecting to eat lighter and use healthier ingredients when cooking traditional Thanksgivings, Christmas, and New Year’s Day meals. Family is important to us as well, so we wish you have a cheerful, joyous, and feasted holiday season with family, friends, and at the same time eat healthier.

The Holiday Season would be the best choice for you when you dine out with family and friends. And it is essential to remember that while you are on a diet, you don’t have to exclude yourself from all of the holiday cheers, but try not to cheer as loudly as others! This Holiday Season will be a little challenging for dining out due to the COVID-19 virus. Large family gatherings during the holiday season were the norm in the past; however, it is not advised this year to have a large family gathering for larger meals, so eating healthy can be easily done. One must be creative with the meals and stick to a healthy eating plan. We can help you eat healthier by selecting a meal plan on www.HealthJourneyPro.com.

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4 Tips For Clean Eating

4 Tips For Clean Eating

Published by on 13th October 2020

I’m sure you are aware of the word “Clean Eating,” as it’s been doing the rounds for quite a while now. You can find everything from clean eating blogs right through to clean eating magazines. A question I get asked a lot is, “what exactly is clean eating?”
Well, to me, to clean eating is not just about eating; it’s more to do with a lifestyle change, not some fad diet or a quick fix.
Many bloggers and authors of eating fresh may have remarks or different perspectives; however, the founding principles of the clean eating way of life will be the same. Below are four tips that you can use to integrate a new diet into your life; read on.

1. Processed Foods

The fresh eating way of life’s basic principle is probably to eliminate pre-packaged and processed food, carbonated drinks, and juices with added sugar. When wanting to eat clean, your reasons should be to increase your health and well-being or weight loss.
Ditching the foods and drinks that are processed with chemicals, additives, and preservatives will be essential.
The reason for this is to have a diet with fresher food items; This means that you will be consuming less artificial colors, flavors, preservatives, emulsifiers, enhancers, and other additives. So, this is a great thing for your health and your weight loss efforts.

2. Local Foods

As previously mentioned, eating clean means to minimize processed foods and eat more fresh foods. What about pesticides? Buying organic is not affordable for everyone, but the non-organic options are usually grown by using chemicals, many of which have been proven to cause havoc with hormones and our body’s immune systems. Below is a list of the most heavily sprayed on fruits and vegetables, so if you can buy these organic at least, you are one step closer to a healthier you:

Apples, Celery, Cherries, Tomatoes, Cucumbers, Grapes, Hot Peppers, Peaches, Potatoes, Spinach, Strawberries, Bell Peppers, and Bananas.
The Environmental Working Group (EWG) is a nonprofit, nonpartisan organization dedicated to helping people live healthier lives in a healthier environment. The EWG area focuses on the food we eat and the pesticide residues commonly found on traditionally grown produce.

The EWG created The Shopper’s Guide to Pesticides in Produce™, which lists the fruits and vegetables with the most pesticide residues—the Dirty Dozen™, and the Clean Fifteen™, which have little, if any, measurable residue.

For 2020, the Dirty Dozen list includes:

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

All these fruits and vegetables tested positive for pesticide residues and had higher concentrations of pesticides than other produce.

On the other end of the spectrum, the Clean Fifteen includes:

  1. Avocado
  2. Sweet Corn
  3. Pineapple
  4. Onion
  5. Papaya
  6. Frozen Sweet Peas
  7. Eggplant
  8. Asparagus
  9. Cauliflower
  10. Cantaloupe
  11. Broccoli
  12. Mushroom
  13. Cabbage
  14. Honeydew Melon
  15. Kiwi

I recommend buying in season, the reason behind this is anything local will be fresher because it does not have to come from the opposite side of the world. Also, we are made to eat in season. For instance, apples do not grow all year round; who knows how long they are stored for before getting to you. I’ve been told that some apples can be up to 12 months old once you buy them.

The result is that the value of these items will be significantly less. So why pay for something when you are not going to reap the full benefits? You may as well do it correctly if you’re going to eat clean. Buying local grown is always your best bet unless you can purchase organic, then that is best.

3. Portion Size

Eating smaller meals more often throughout the day is a healthier option than the standard of three meals a day.
It has also been shown that you should slow down eat your meal to 30 minutes per month if you are trying to drop weight, eating slower helps your body and your brain work together in telling you when you are full, especially if you have a bad metabolism or one that is slow. This can also cause you to overeat and can cause people to snack on fast, processed foods. Additionally, I recommend getting a nutritional DNA test. Crush your health and wellness goals with the IDLife Weight Loss Line. These products were designed to help you manage your weight, control your hunger, and build lean muscle.

Eating 4 – 6 smaller portioned meals more frequently throughout your day is quite easy. A Meal Measure Portion Control Plates | Container for Weight Loss or Diet will help make sure you don’t overeat: https://amzn.to/3eIvoiw.

Plan out what your healthy meals will be and prepare them and take them with you. This way, you won’t be tempted by bad foods or beverages.

4. Simplify

Have you ever noticed how big some ingredients are on packaged foods? Yes, isn’t it ridiculous? Most of the time, you have no idea what these ingredients are anyway, as they are massive words that you can’t pronounce, or it’s only a code like you were just meant to understand what that code intended.

If you can read the ingredients on the back of the package and aren’t difficult to pronounce, it is most likely something added to your clean eating list. Another way to look at it is this; if it grows, it goes…into your basket, that is! So always start your shopping in the produce section and fill up all healthy fruits, veggies, and nuts.

To eat clean does not have to be a chore; it’s very simple. Just stay away from any processed foods and drinks, and it will do great things for your body. If not, good luck with losing weight, and all your effort to lose weight will go up in flames in one meal. Moreover, we recommend you augment your diet by supplementing your diet to lose weight and maintain optimal health. We don’t get all the nutrients we need in our food or veggie, so supplements help keep us healthier.

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Carbohydrates, High Blood Sugars, Diabetes - know the connection?

Carbohydrates, High Blood Sugars, Diabetes – know the connection?

Published by on 6th October 2020 | Leave a response

There is a strong connection between carbohydrates, high blood sugars, and diabetes. Carbohydrates give your body the energy or fuel it needs to function properly.

There are two types of carbohydrates; simple and complex. Simple carbohydrates are in foods such as fruit sugar, corn or grape sugar, and table sugar. They are single-sugar molecules. Complex carbohydrates are foods that contain three or more linked sugars. So carbohydrates create blood sugars, and that’s where the problems start for people with diabetes. Understanding more about the connection helps to control your diabetes.

I was diagnosed with pre-diabetic several years ago, and my healthcare provider prescribed me a drug called metformin 5000mg. After taking this medication for 3 months, I knew I had to find a natural way to overcome diabetes before I got to the type 2 stage.

Therefore, I decided to take full control of my medical condition to control my blood sugar via diet, exercise, and supplements. Blood glucose control is extremely important for any person with diabetes – it is the only way of minimizing future health complications; heart disease; neuropathy resulting in amputations, kidney disease, and early death. I decided to try the Atkins diet because several of my friends had seen some success with weight loss or weight management. However, that wasn’t the case for me. My body needed more work or a more aggressive program.

Four years ago, my A1C sugar levels started to get out of control – they weren’t massively high but were creeping up. My Doctor increased my medication – with no real satisfactory results, my blood sugars were all over the place; I could go from a high reading at night and be woken by a hypoglycemic (low blood sugar) in the early hours.

Then I discovered the diets with HealthJourneyPro.com and, because I wanted to lose weight, I started to follow the low carbohydrate, high protein diet options within my program; at the same time, I got access to the “My Moves” to workout at home and in the gym.

That’s when I discovered the real connection between complex carbohydrates, high blood sugars, and diabetes. Suddenly my blood sugars levels stabilized, and it was because I was no longer piling in huge amounts of carbohydrate, which was elevating my blood sugars.

This seemed to fly in the face of conventional advice on the right diets – complex carbohydrate-rich – for diabetes. You see, I already understood I had to avoid sweet, sugary food – these contained simple carbohydrates. I hadn’t realized that the more complex carbohydrates like bread, potato, and cereals negatively affected my blood sugar.

But (there’s always a ‘but’ isn’t there?) the Atkins diet did not suit me. I had constant diarrhea, which was stressful and debilitating. So, I came off that diet after 3-4 months, and my blood sugars began to get out of control again.

But now I knew about the connection; all I needed to do was find the right program for me that followed the low carbohydrate principle. And just recently, while researching my diabetes website, I discovered a plan that suits me, and which I describe in more detail on my website for people with diabetes.

My advice to any diabetic and pre-diabetic, do your research! Understand the close connection between the complex carbohydrates you eat, how they affect your blood sugars, and how it can make it difficult to control your diabetes.

Once you understand that link, look for a diet or system that you can adapt to bring your blood sugars back under control safely. Additionally, I recommend you take a supplement that is designed to assist your body in controlling your blood sugar. After all of the research, I found these three online supplements to manage my blood sugar. I decided to use Healthy Body Weight Loss Pak™ – Original, Slender FX™ Sweet Eze, and Glucogenix. I now keep the weight off, and my doctor took me off all of my blood sugar medications. The combined work of supplements, diet change, and exercise helped me lose 30 pounds in 2 months. My blood sugar and diabetics are not a problem.

Remember, too many carbohydrates (complex or simple) give you high blood sugar levels, and if you have diabetes, it means your body cannot cope with the additional overload.

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