“A fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going. Follow these tips for eating a healthy breakfast: Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
4 Benefits of Whole Grains
- Bran and fiber slow the breakdown of starch into glucose—thus maintaining a steady blood sugarrather than causing sharp spikes.
- Fiber helps lower cholesterol as well as move waste through the digestive tract.
- Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.
- Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.
Avocados Are Giving Your Heart Lots of Love
Avocados are a fun food to eat, they’re nutritious, and they’re a good source of monounsaturated fat, which can reduce your risk of heart disease. A recent study found that LDL (or “bad”) cholesterol was lowered when people replaced the saturated fat in their diet with one Hass avocado a day. The study also found decreases in the LDL particle number and the ratio of LDL to HDL (“good” cholesterol), suggesting avocados have even more cardiovascular benefits. Researchers concluded that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet.Source
Honor your health — gentle nutrition
The food you eat should taste good and make you feel good. Remember that it’s your overall food patterns that shape your health. One meal or snack isn’t going to make or break your health.Source
Intuitive Eating Principle #9
Exercise — feel the difference
Find ways to move your body that you enjoy. Shift the focus from losing weight to feeling energized, strong, and alive.Source
Intuitive Eating Principle #8
Respect your body
Rather than criticizing your body for how it looks and what you perceive is wrong with it, recognize it as capable and beautiful just as it is.Source
Intuitive Eating Principle #6
Discover the satisfaction factor
Make your eating experience enjoyable. Have a meal that tastes good to you. Sit down to eat it. When you make eating a pleasurable experience, you may find it takes less food to satisfy you.Source