Get healthier by lunchtime

More than 30 percent of us start our days on an empty stomach. "People think they don't have time for breakfast, or that skipping it will help shed extra pounds," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (the "F" stands for "fiber"). "But both are completely untrue." In fact, people who do eat a morning meal are nearly 50 percent less likely to be obese than those who don't, according to a Harvard University study. Here, more ways breakfast can boost your health, plus how to fit it into your busy life.

Breakfast bonus #1: It gives you the nutrients you need.

Skipping breakfast makes it a lot harder to get the recommended daily dose of most vitamins and nutrients. Morning meals such as whole-grain cereal with milk and low-fat yogurt with granola provide calcium and fiber (nutrients many Americans are deficient in). "Breakfast is the healthiest meal most people eat," says Elizabeth Somer, R.D., author of 10 Habits That Mess Up a Woman's Diet. "And breakfast eaters tend to have a healthier diet overall."

Breakfast bonus #2: It can help you lose weight.

When your body goes without food, it burns calories slowly to conserve energy. Eating after an overnight fast jump-starts your metabolism, which means more efficient calorie burning all day, says Zuckerbrot. But what you eat is key. Simple carbohydrates (like a doughnut or most cereal bars) make your glucose (blood sugar) spike and then drop, leaving you starving by 11 a.m. and craving sugary foods, says Somer. A smarter start: complex carbs like oatmeal or whole-grain toast. High in fiber and low in sugar, they digest slowly, providing steady energy to keep you full and minimize cravings.

Breakfast bonus #3: It'll boost your brainpower.

Students who ate breakfast scored an average of 22 percent higher on word-recall tests than those who didn't, according to a University of Wales-Swansea study. When you wake up, much of your energy—in the form of glucose and glycogen (stored glucose)—has been used up since yesterday. Glucose is the only fuel used by your brain, says Somer, so without it, you'll feel fatigued and mentally fuzzy.

Breakfast bonus #4: It can help protect you from disease.

Healthy women who skipped breakfast for two weeks developed higher levels of "bad" low-density lipoprotein (LDL) cholesterol than women who ate a bowl of fiber-rich whole-grain cereal with milk, according to a recent study. Fiber binds with cholesterol and speeds its excretion—before it reaches your arteries, says Zuckerbrot. Because of this, high fiber intake has been linked to an almost 50 percent reduction in heart disease over 10 years, according to the Harvard Nurses' Health Study. Research also suggests that fiber helps shuttle excess estrogen out of the body—good news, since elevated levels can up breast cancer risk.

What to Eat

A healthy breakfast should contain at least 5 grams of fiber, one serving of calcium (equal to a cup of milk or yogurt), and some protein and fat. Also, limit added sugars to about 6 grams (1 teaspoon equals 4 grams). The following meal suggestions fit the bill.

If you're on the run:

Order a latte with skim milk and grab a Gnu Foods Flavor & Fiber Bar (available at gnufoods.com).

If you have a few minutes:

Pour a bowl of cereal such as Kashi GoLean, Post Original Shredded Wheat 'n Bran, or Barbara's Bakery Original Puffins with skim milk. Toss in some thawed frozen berries.

If you're at your desk:

Bring a Polly-O cheese stick and eat with a serving of whole-grain crackers and a glass of tomato juice.

If you like to prepare the night before:Put your favorite fruits and low-fat yogurt in a blender and stash in the fridge. In the morning, simply blend and pour into a to-go cup.

Not Hungry in the Morning?

Stop eating after 8 o'clock at night—within two to three weeks your body's appetite clock will reset and you'll wake up hungry, suggests Zuckerbrot.

Source:

WebMD Feature from "Redbook" Magazine by Jessica Decostole

Related content on redbookmag.com

Good Sources of Protein

Good Protein

Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.

Seafood
Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry
Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low fat dairy to keep bones and teeth strong and prevent osteoporosis.

Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans
One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.

Soy
Fifty grams of soy protein daily can help lower cholesterol about 3%. Eating soy protein instead of sources of protein higher in fat -- along with a healthy diet -- can be heart healthy.

Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go
Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and fat.

Protein at Breakfast
Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.

SOURCE:
Kathleen M. Zelman, MPH, RD, Director of Nutrition for the WebMD Weight Loss Clinic

Low-fat milk, yoghurt, cheese may reduce stroke risk: Study

WASHINGTON: People who drank low-fat milk and ate low-fat yogurt and cheese had a lower risk of stroke compared to those who consumed full-fat dairy foods, according to a Swedish study published in the American Heart Association's journal Stroke.

Nearly 75,000 participants 45 to 83 years old were free of heart disease, stroke and cancer at the start of the study. All completed a 96-item food and beverage questionnaire to determine dietary habits.

Food and drink consumption frequency was divided into eight categories, ranging from never to four servings per day, reported China's Xinhua news agency.

During the 10-year follow-up, 4,089 strokes occurred (1,680 in women and 2,409 in men): 3,159 ischemic, 583 hemorrhagic and 347 unspecified strokes.

Those who ate low-fat dairy foods had a 12 percent lower risk of stroke and a 13 percent lower risk of ischemic stroke than those who ate high-fat dairy foods.

The benefits of low-fat dairy foods are likely due to the vitamins and minerals they contain: calcium, potassium, magnesium and vitamin D, the researchers said.

"It is possible that vitamin D in low-fat dairy foods may explain, in part, the observed lowered risk of stroke in this study because of its potential effect on blood pressure," said Susanna Larsson, the study's first author and associate professor at the Karolinska Institute in Stockholm.Northern Europeans and North Americans traditionally consume much more dairy foods than other global populations.

So switching to low-fat dairy products could impact stroke risk for millions of people, Larsson said.

- Bernama

Role of Noni in Anti Aging

As the age increasing, one notices the skin losing its glow and becoming dry and rough. This is due to decrease in the moisture content of the stratum corneum or to a decrease in the moisture content of the

stratum corneum or to a decrease in vertical height of epidermal cells.

Decrease in the number of Langerhans cells decreases the skins immune response. The reduction of Melanin and decreased immunity increases the risk for tumorigenesis.

In elderly persons the dermis has a decreased density with fewer cells and blood vessels. The total amount of collagen decreases one percent per year in adulthood. Therefore the skin thickness decreases linearly with age after 20 the remaining collagen fibres become thicker, less soluble and more resistant to digestion by collagenase with age. Noni presents this.

The rate of nail growth also decreases with aging. Nail plates usually become thinner, more brittle and fragile. Hair graying occurs due to loss of functional melanocytes. Of course heredity also plays an important role in hair graying. A decrease in the number of hair follicles in the scalp increases baldnessCollagen is one of the compounds of connective tissue which occurs not only within the dermis layer of the skin but also found in every organ and structure of human body. Connective tissue is composed of collagen fibres, elastic and the extracellular matrix but the amount and conformation of collagen is different in any given tissue.

Although flexible, collagen fibres offer a great resistance to any pulling force. Collagen fibres are fairly simple proteins and are made up of chains of amino acids. Amino acids are delivered from circulation to the cell called fibrocytes that manufacture collagen. The three important nutrients of collagen namely glycine, hydroxyproline, hydroxylysine are naturally present in Noni. Very rarely any other animal protein contains all the three of these nutrients.

With aging this collagen simply becomes metabolically inert. It loses its responsiveness, flexibility, fluidity, and strength. In the skin, the change in the quality of our collagen manifest as a loss of smoothness, plumpness, and luster. These changes are modifiable and largely preventable. Noni when used both internally and externally promotes the maintenance of healthy skin. The skin apart from protection also helps to absorb nutrients.

Noni because of its amphoteric nature that is the presence of fatty acid like linoleic acid as well as water, when applied externally aids healing of rashes, inflammation prickly heat, rosacens, or other allergic manifestations. These symptoms and allergy may be due to the release of histamine. Noni resists the release of histamine and protects the skin against allergies.

Surprising Headache Triggers

Another Headache and Don't Know Why?

A headache can sideline your whole day.

Wonder why they seem to come from out of the blue?

Surprising Headache Triggers

Your Boss - Yes, your boss really can give you a headache. Anything that boosts your stress level can make you more vulnerable to tension headaches or migraines. The exact mechanism for these headaches is unclear and may involve different factors. A heightened sensitivity of nerve pathways in the brain that relay pain may play a role. Changes within the brain itself may also be involved in migraine headaches.

Warm Weather - When the temperature climbs, so does the likelihood of developing a migraine or other severe headache. In one recent study, researchers found a 7.5% increase in headache risk for every 9 degrees Fahrenheit. Low barometric pressure, which often precedes rain, was linked to a small bump in non-migraine headaches.

Strong Scents - Strong smells -- even nice ones -- trigger migraines in many people. Why this happens is unclear, but the odors may stimulate the nervous system. The most common culprits are paint, perfume, and certain types of flowers.

Hair Accessories - How you wear your hair can take a toll on your head. A tight ponytail may strain the connective tissue in the scalp, leading to a hairdo headache. Headbands, braids, and tight-fitting hats can create the same effect. If this is the cause of your headache, letting your hair down usually brings fast relief.

Exercise - Strenuous exercise, including sex, can sometimes lead to headaches. Examples include jogger's headache and sex headache. These types of headaches are most common in people who are susceptible to migraines.

Poor Posture - You don't have to work up a sweat to build pressure in the head and neck muscles. Slouching at your desk will do the job, too. Common forms of poor posture include hunching your shoulders, using a chair with no lower-back support, staring at a monitor that is too low or too high, and cradling a phone between your ear and shoulder. If you have frequent tension headaches, take a good look at your workspace

 

Cheese - A migraine trigger for some people is aged cheese, including blue cheese, cheddar, parmesan, and Swiss. The culprit may be a substance called tyramine. The longer a food ages, the more tyramine it contains.

 

Red Wine - Tyramine is also found in red wine and other alcoholic drinks. Other ingredients in wine may contribute to headaches as well. Because alcohol increases blood flow to the brain, the effects may be even more intense. If red wine is a trigger for you, but you'd like to enjoy a glass on special occasions, ask your doctor about taking a preventive dose of medication.

 

Cold Cuts - Processed meats, such as cold cuts, have two strikes against them. They often contain tyramine, as well as food additives such as nitrites, which may trigger headaches in some people. Headaches caused by food additives are usually felt on both sides of the head (in contrast to a classic migraine, which strikes one side at a time).

 

Skipping Meals - Hunger headaches aren't always obvious. If you skip a meal, your head could start to ache before you realize you're hungry. The trouble is a dip in blood sugar. But don't try to cure a hunger headache with a candy bar. Sweets cause blood sugar to spike and then drop even lower.

 

Smoking - Smoking is known to trigger headaches -- and not just in the person holding the cigarette. Secondhand smoke contains nicotine, which causes blood vessels in the brain to narrow. Giving up cigarettes or reducing exposure to secondhand smoke appears especially helpful to patients with cluster headaches. These are extremely painful one-sided headaches that can also cause eye and nose symptoms.

Caffeine - For the headache-prone, caffeine fits firmly into the category of "can't live with it, can't live without it." In moderation, caffeine is often beneficial -- in fact, it's found in many headache medications. But chain-chugging coffee can be a cause of headaches. And, if you're hooked on caffeine, cutting back abruptly may only make things worse. Caffeine withdrawal is another headache trigger.

Headache Solution

Identify Triggers - If you can identify your most common triggers, you may be able to cut off headaches before they start. The best way to accomplish this is through a headache diary. Keep a daily log of foods you eat, stressful events, weather changes, and physical activity. Whenever you have a headache, record the time it starts and stops. This will help you find patterns, so you can try to avoid your personal triggers.

Manage Stress - Many people are able to manage migraines or tension headaches through stress-busting strategies. Although you can't control the stressful events that come your way, you can alter your response to those events. You may need to experiment with techniques such as meditation and massage to find what works for you.

Stretch Your Legs - Moderate exercise is a powerful stress reliever. Walking is a great choice because it delivers an extra defense against tension headaches. When you walk, the swinging motion of your arms tends to relax the muscles in your neck and shoulders. Breaking up those knots may help diminish the root of some headaches.

Eat Regular Meals - Eating balanced meals throughout the day will help keep your blood sugar on an even keel. That means no more hunger headaches. Aim for meals and snacks that pair a protein with a complex carbohydrate, such as peanut butter on whole-grain bread or chicken breast with brown rice. And be sure to drink enough fluids -- dehydration is another common headache trigger.

Physical Therapy - Physical therapy combines exercise and education to reduce pain and improve range of motion. In people with tension headaches, physical therapy may help the neck muscles and establish new habits that lead to better posture.

Medication - Over-the counter pain relievers such as acetaminophen, aspirin, ibuprofen, and naproxen are effective against many types of headaches. But avoid taking these drugs continuously, as this can result in medication overuse headaches or rebound headaches -- headache pain that returns as soon as the pills have worn off. For frequent or severe headaches, talk to your doctor about prescription medications that help prevent them.

See a Doctor - Any new headache that is unusually severe or lasts more than a couple of days should be checked by a doctor. It's also important to let your health care provider know if the pattern of your headaches changes -- for example, if there are new triggers. If you have a headache accompanied by vision changes, movement problems, confusion, seizure, fever, or stiff neck, seek emergency medical care.