Tag Archives: nutrient

Breakfast-A New Idea

19 Jun

Guess what?  I had the most wonderful breakfast this morning, and it came about quite unexpectedly. That made it all the more special!  Since it is a weekday, I enjoyed my breakfast in my office when I got to work.  Folks popped in to say good morning, I pursued my emails and began a planning a presentation I am giving at a meeting next week.  All while slowly eating my delicious breakfast.  Why did I was slowly?  Let me tell you.

Your mother was right.  Really?  Did I just say that?  Sure did.  What was mom right about?  Besides just about every thing?  (Haha!  I can say that because I am a mom, and moms enjoy being right occasionally!) Your mother was right when she saw you wolfing your food way too fast and told you to slow down.  Eating slowly really is best for you.  Why?

Chewing food, called mastication (no naughty jokes please), is an important but often rushed part of digestion.  Chewing starts saliva flowing, crucial for digestion, and can strengthen the jaw muscles.  Also, the “full” signal to your brain takes about 20 minutes, so chewing and swallowing slowly means being more in tune with your “fullness” signals.  In other words, that helps in natural portion control.  Fullness is actually two fold: the stomach fills and the brain signals fullness.  Best to have those working in tandem and eating slowly helps that process stay more aligned with one another.

Its easy to see why eating fast can mean eating more.  But there is another compelling reason to eat more slowly.  It can quiet the mind.  You can actually feel more relaxed and satisfied with your meal if you partake in mindful eating.  To savor your food and better enjoy your dining companions, slow down.

But let’s get back to the weekday morning breakfast that I was slowly enjoying in my office.  When leaving for work, I grabbed some leftover quinoa, blueberries, and greek yogurt out of the fridge.  I went ahead and mixed them together for a powerhouse breakfast.  It was delicious!  Nutrient dense, low calorie, and loaded with flavor and texture.  And I ate it slowly…

Blueberries and quinoa.  A great start...

Blueberries and quinoa. A great start…

Then I tossed them into my yogurt.  It was super yummy!

Then I tossed them into my yogurt. It was super yummy!


Beauty from the inside out!

13 Dec

Wrinkle creams. Facial toner. Skin cleansing systems. Acne wash. Its everywhere! We are constantly barraged by beauty products to make our pores smaller, our skin radiant, and wrinkles disappear when you use them. It’s a miracle!  Really? I say put that beauty cream down. I have something better!

I can state the obvious with saying that fruits and vegetables are good for you because they are packed with vitamins and minerals. They have beneficial fiber, and most of us probably need to eat more of them. We already know that. But surprise! Guess what else they are packed with? Beauty! You see, food contains essential nutrients for good health. But here’s the secret. Food has benefits that don’t fall into a “category”. Fruits and vegetables have lots of health benefits. But they also have benefits that don’t fall into a “nutrient” category. Let me explain.

Have you been to the beach or a northern climate and seen rust on the cars? It is a corrosive reaction. Rust eats away metal through oxidation, which is a chemical reaction that occurs when oxygen is present. An example of rapid oxidation is something burning. Slow oxidation is rust. As you know, our atmosphere has oxygen, and it comes in contact with our skin. That’s right. You guessed it. The cells in our skin break down, or “oxidize”, leading to wrinkles. Dryness. Spots. How can we fight that?

Back to fruits and vegetables. How do they help keep our skin beautiful? The pigment, or color, in fruits and vegetables have antioxidant properties. That’s right. They fight oxidation, so they are fantastic for our skin. Here is my challenge to you. Eat 5 colors a day though your fruits and vegetables, and you will see a lovely change in your skin. Elasticity. Radiance. There are so many health benefits to fruits and vegetables, but making skin prettier is number one in my book.

How do you get 5 colors a day? I have a few suggestions. Fruit and vegetable colors to choose from daily are green, red, blue/purple, yellow, orange, and white. So in 1 day, you can have strawberries, carrots, a salad with lettuces and tomatoes, cauliflower or a pear, and some grapes. There you go. Easy! And when these are out of season, go for the frozen food section. I have frozen berries in my freezer all winter long. I add them to yogurt or a smoothie for a fresh snack.

Get 5 colors a day into your diet and your skin will thank you! Eating more fruits and vegetables has other benefits. As mentioned earlier, increasing these in your diet will increase your fiber, which is a great thing. Most americans do not hit the recommended 25-30 grams of fiber adults need in their diet daily.

Also, fruits and veggies have lots of water. If you are one of the folks that don’t drink enough water, this is a great way to increase your hydration, which is also great for your skin. Proper hydration increases elasticity and tone, so if you don’t drink your water, get it through fruits and vegetables!

Eating 5 colors a day is not only great for you, but it is a wonderful way to introduce new foods to your family. It increases your nutrients and fiber, plus it is a super easy way to begin a healthy habit for both your self and your family that can last a lifetime. Not only is it a fantastic change for any busy moms diet, it is an easy way to think about getting the essential fruits and veggies you need every day.

Adding variety and counting your colors will promote healthy eating for your family in a fun way that is easy to remember. And let’s face it. It is easier to remind your sometimes emotional and moody teen (I used to be one and currently have 3 of them!) what colors to eat instead of telling them to eat more fruits and veggies. Get beautiful from the inside out. Start eating more colors, and you can throw those expensive beauty creams away!