***Breakfast Talk*** Oatmeal

The mornings can be very difficult for some people to fully function, let alone to ask them what they are having for breakfast. Many Americans do not eat a regular breakfast during the week, and why? Because they do not have the time in the morning, they skip and just wait for lunch. But, by doing this you are putting yourself in a deeper situation - eating a heavier lunch or snacking on unhealthy things in effort of trying to fight the urge.

My members are told to try and eat something each morning. At first, it does seem difficult because you are used to it yet, but once you put your body in the habit, you will find there are many benefits. So, the next question for my busy individuals trying to be healthy, and avoid the donut cart outside your job - what should I eat?

My suggestion: OATMEAL!

Oatmeal has many great benefits.

Why is oatmeal so good?

1. Can assist in weight loss: Oatmeal is full of FIBER, and when we have fiber, we feel fuller longer. This will help you cut down on your snacks in between breakfast and lunch.
2. Lower Cholesterol: When people think of healthy living, they think it means doing right to avoid diabetes and high blood pressure, but some people need to lower their cholesterol, especially bad cholesterol. The MayoClinic recommends one in need of lower their cholesterol, to eat oatmeal.
3. Whole Grain: Oatmeal is a whole grain, and this can help in lowering your risk of high blood pressure and Type 2 Diabetes. Making your own oatmeal is the best option because most packaged oatmeal can be full of sugar and sodium - two negatives.
4. Nutrients can lower risk of cancer: The nutrients and fiber found in oatmeal can lower one's risk of certain cancers.
5. Fast and Easy to Make:  Can be made quick and easily in the microwave or using a small pan. This will help people who need to eat breakfast, but cannot think of anything.

Do not force your body to wait until lunch time to feed it. Feeling dizzy or withdrawn is not healthy, and making sure you have the proper nutrients to get you through the day is most important. So, try oatmeal, and tell me what you think after a week.

TW aka Plus Size Health Nut
visit: SuccessWeight.com

Benefits of LEMON WATER

5 Benefits to Drinking Warm Lemon Water

1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. Its atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.

2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds.  They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay. Lemons also reduce the amount of phlegm produced by the body.

4) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

5) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet; do in fact lose weight faster.

TW aka "Plus Size Healthy Nut

Food is NOT your ENEMY

                Losing weight requires a lot of changes in your life. I hate to call it a diet because diets require the temporary change of food and exercise regimes. Wanting to adapt a healthy lifestyle requires the need to want to be HEALTHY. The goal should not be just to lose a certain amount of weight or to weigh a specific number, but the overall goal is to make adjustments to allow one to become healthier 100%. So, looking at food is one of the first things you have to adjust.

 

                In the beginning, people look at food as the enemy. When people seek to make changes, they become very mindful of what they eat, how many calories, and various other factors become the main aspect towards their healthy goal. But, the objective is to not swear off all bad foods because the reality is, we need a combination of good and bad foods – your new goal is to just now choose the good foods more often than before, and sporadically “treat” yourself to the bad foods. How can one do this?

                First, know what your weaknesses are. I hear many times, “I love bread…” “I cannot be without potato chips…” and the list goes on. Once you have identified your main weakness, the next step is learning how to make those adjustments into healthier selections. This is the hard part because some people truly find it difficult to eliminate their favorite foods. Although I went cold turkey and literally eliminated all my weakness foods – chips, cookies, break (I love biscuits), and juice, I would not recommend it for someone who has not fully adapted the mindset necessary for this lifestyle change at first. But, you have to gradually reduce your intake or control the amount of foods readily available to you.

                When I changed my mind and took full control of my life, I literally went through my cabinets, refrigerator, and freezer, and threw out ALL the garbage. Leaving your temptation foods readily available in your household or draw at work will make it too easy for you to cheat with the “enemy.” Once you reduce the amount of enemy prone foods, you will grasp an understanding of how to casually implement those treats into your new lifestyle. If you know you used to eat a big bag of potato chips every day, you may need to reduce it down to once a week, in the early afternoon, and prepare to work out afterwards. Although you will still take in those calories, if you plan and stick to the plan of working out afterwards, then it will lead towards successful results.

                You cannot be afraid of food. You are still allowed to go out and enjoy yourself. Too many people say they cannot go out and enjoy themselves because their friends aren’t eating healthy with them. While this is true, you have to keep your goal in mind. If there is a group of people going out and you truly have the desire to have buffalo fried wings, then see if anyone else wants them and share. We cannot torture ourselves and become afraid to eat – you will quickly relapse if you do not give into your desires. Understand that many people in your circle will definitely help you keep focus – do not doubt them. Having family and friends who eat freely in front of you, will still watch what you eat, and support you in your endeavors.

                The final step in loving the right foods is, reshaping your mind. You are going through a full transformation process. Your body and mind has to be on the same wavelength; however, it takes a while for the two to sync. One day you will wake up wanting egg whites, but by lunch time you desire a muffin – this is normal. It takes many trials before you fully become successful in making the best food choices. Think of it this way, you are reprogramming your mind to adjust to the new settings – healthy settings. Slowly get rid of the bad foods, and replace them with foods and snacks that you actually enjoy! Do not let food control you and your goal of being healthy. Food is not the enemy, but you have to start realizing you desire better fuel (fruits, whole grains, vegetables, and lean proteins) to survive. Once you eliminate the bad fuel – you will see just how better you feel inside and outside.