Food - Cereals

!±8± Food - Cereals

They say that breakfast is the most important meal of the day. Well, if that's true, some of these breakfast cereal manufacturers need to get on the stick, at least according to most nutritionists. We'll take a look at some of what's available to a typical family.

The sad truth is, most breakfast cereals are pretty much empty calories, at least the ones you buy in a box. Oh, there are exceptions but you really have to look for them as the most common breakfast cereals are pretty much marketed for children. To see how true this is, one only needs to walk down the cereal aisle in your local supermarket and take a look at some of the more popular titles.

If you've been watching TV since the 1960s you have certainly heard Tony The Tiger scream, "They're Great!" He is of course talking about Kellogg's Sugar Frosted Flakes. This is one cereal that could send a child into a sugar stroke without even blinking an eye. It's no wonder kids are hyper in school all day. And of course the list of these kids cereals goes on forever with titles like "Sugar Pops", "Sugar Smacks", "Corn Pops", "Count Chocula", "Frankenberry", "Booberry", "Cocoa Pebbles", "Captain Crunch", "Cheerios", "Honey Nut Cheerios", "Trix", "Lucky Charms" and on and on and on. It's like an army invasion just checking out each box, one with more sugar than the other.

Fortunately, there are some decent cereals out there. For the health nut there are some fairly nutritious titles like "Golean", "Golean Crunch", "Wheaties", "Cream Of Wheat", "Farina" and other similar types. These cereals don't have nearly as much sugar as the kid tested variety and many of them are even high in fiber like Kashi's Golean and Golean Crunch which have ten and eight grams of fiber respectively. They still have a small amount of sugar but in comparison to the kid cereals, they're much better.

Of course there are your hot and cold cereals. Most of the ones mentioned above are your out of the box, throw on a little milk and some fruit cold variety. But on a cold winter day there is nothing like a nice hot bowl of cream of wheat or farina. If you want something really fast there is the whole Quaker Oats line of oatmeal cereals. All of these come with a different kind of flavoring added like maple brown sugar, apples, peaches and cream and others. These are easy to make. Just open the package, throw it in a cup or bowl, add some water and pop it in the microwave. In about one minute you've got yourself a hot cup of oatmeal. The packages are small and don't really make a lot so if you have a big appetite you may want to make a couple of these.

Eventually, breakfast cereal manufacturers are going to realize that breakfast really is the most important meal of the day and they're going to start making cereals that you won't mind your kid eating first thing in the morning.

Food - Cereals

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All Natural Energy - 5 Healthy Foods to Eat While On the Go

!±8± All Natural Energy - 5 Healthy Foods to Eat While On the Go

Have you ever had one of those days where you feel like you are rushed with work, and can't fit lunch in? You are not alone! Everyone has them all the time, and they manage them in their own ways whether it is running to the local cafe, stopping by the vending machine, or not eating at all, however, a lot of people seem to push daily meals aside and make crazy headway on their daily errands. It is very important to not skip meals, so here are five ways to eat healthy while on the go:

1. Go for the fruit--It's loaded with nutrients.

Fruit is a hop, skip, and a jump away from eating, say, potato chips or a chocolate bar as a quick snack. Fruit contains natural sugars that give your body raw energy. These raw sugars stimulate your brain and give you the ability to think faster and recall things quicker. Fruit also contains a lot of water. Your body is 80% water so in essence you are feeding your body with what it needs. What I personally like about fruit is that it is loaded with nutrients and is incredibly filling. Try an orange, apple, or banana, as they are great on-the-go fruits that will fill you up and travel well in your bag before you run out the door in the morning.

2. Cereal--Not just a breakfast food anymore.

While pouring your morning bowl, grab a baggie and throw in some dry cereal for a great late afternoon snack. It is important to note, choose cereals low in sugars like Life, Raisin Bran, Grape Nuts, Cheerios, etc. Dry cereal is low-calorie and is a good source of fiber (look for cereals with over three grams of fiber). Fiber fills you up and can tide you over until dinner time. If possible, select a cereal that is whole-grain as it helps reduce the risk of heart disease.

3. Crackers--Can't go wrong here.

Crackers, although many might say they are plain, are another great snack to eat on the go before your next appointment. It doesn't matter what kind of crackers you eat--whole grain, multi-grain, graham, or animal--all these crackers are healthy for you, in moderation. Don't bring the whole box with you in the car, because if you are like me, the whole box will be gone before I even got home. Like cereal, grab a bag and put five or six crackers in, along with some great cheese (Cabot is my favorite) if you have it. Cheese and crackers is a great pair that provides a balanced snack for the morning or late afternoon.

4. Yogurt--Don't forget the spoon.

Yogurt is a delicious snack that now comes in an array of flavors, with different toppings like granola and crushed Oreos. Try to avoid these toppings, as they are added fat and calories with no real nutritional benefit. Yogurt is great because it has fruit in it and it is loaded with potassium, protein, and calcium. Yogurt is also known to boost your immune system, so if you're sick, grab some yogurt and eat away--it's healthy for you!

5. Energy Bars--Not all of them are candy bars.

Alot of energy bars out on the market are literally candy bars--loaded with fat and unneeded calories. In looking for an energy bar, you should look for one that is all natural, meaning that is has no preservatives, which does mean a shorter shelf-life, however, that means the product is more likely to be fresh. Also, look for energy bars with a lot of protein and fiber, a healthy combination and balanced snack requirement. If you would like to know what you are eating, look for energy bars that have familiar ingredients, like ones you could find in your kitchen cabinet. Do you know what potassium pyrosulfite is? I didn't think so. Go with what you know.

If you do choose to skip a meal, it is very important to at least have a healthy, nourishing snack to hold you over until your next meal. Try your hardest to resist the fast-food places and candy aisles at the grocery stores. It will be beneficial to you in the long run.

Copyright Michael Adams 2007. All rights reserved.

All Natural Energy - 5 Healthy Foods to Eat While On the Go

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Making the Dukan Diet Attack Phase More Palatable

!±8± Making the Dukan Diet Attack Phase More Palatable

The Dukan diet is a regime, created by French nutritionist Dr. Pierre Dukan, that promises fast weight loss. I lost 4lbs in the first 5 days during my Attack phase. The Dukan diet has been especially designed with diet motivation and satisfaction in mind. Accordingly, people attempting the Dukan diet can expect to see fast weight loss, virtually no hunger pangs or food cravings, and no calorie counting or food weighing. Let's take a quick look at these benefits of the Dukan diet.

Fast weight loss is a huge motivating factor in any diet. When you can see the pounds dropping off. When your clothes fit better and other people compliment you on your weight loss, you feel motivated to keep on going. If you are rapidly losing weight but you feel hungry all the time and craving all your favourite food and snacks, you can quickly lose motivation. You are also more likely to give up on your diet if eating becomes a chore; with calories needing counting and food having to be carefully weighed and measured. The Dukan diet anticipates all these motivation killers and manages to avoid them. On the Dukan diet you will lose weight fast and you won't feel hungry or have to count calories and weigh food. You can eat as much as you like of the allowed foods.

The most rapid weight loss on the Dukan diet is during the first phase, called the Attack phase. Dr. Dukan, through 30 years of experience as a nutritionist helping people lose weight, knows that dieters are the most determined during the first few days of their diet. He designed the Dukan diet with this in mind and came up with what he calls the Attack phase. Depending on the weight loss goals, the attack phase lasts from 2-7 days. These days are protein only days. Dieters can eat most meats and fish, as well as eggs. Dairy products such as cottage cheese, yogurt, quark and skimmed milk can be eaten as long as they are the non-fat varieties.

These foods can be eaten as often as the dieter feels hungry. The high protein content means dieters feel full very quickly and don't suffer hunger pangs. Fibre is added to the diet in the form of oat bran. A recommended 1.5 litres+ of water should be drunk every day for the benefit of the dieter's kidneys. After a few days the diet should see weight loss of up to 6lbs.

Although you will lose weight and not feel hungry, you may find the menu during the Attack phase is a little bland. While you are not allowed to fry your meat, or add fatty or sugary sauces you can still make your food more palatable with a few flavour intensive additions.

Whilst on the Attack phase of the Dukan diet you can flavour your food with almost all herbs and spices. Although you must be careful with salt. Vinegar may be used to add tang, lemon juice can give zing and you can spice up your food with chillies. Rather than grilling your chicken breast as it is, you could leave it in a marinade of yogurt and tikka spices overnight. Finely chopped pickles mixed with yogurt and a squirt of lemon makes a tasty dip.

Sweeteners are also permitted on the Dukan diet. For those of you with a sweet tooth, a vanilla pod, skimmed milk and egg yolks (with sweetener to taste) is all you need for a delicious dairy dessert. Mix these ingredients together in the morning, transfer to a pot and put it in the fridge - you'll have a real treat waiting for you when you get home.

The pure protein days of the Dukan diet are the most effective weight loss days but they don't have to be the hardest. With a little ingenuity you can find the flavours to jazz up all of your allowed foods.

Making the Dukan Diet Attack Phase More Palatable

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Three Important Fruits For Diabetics

!±8± Three Important Fruits For Diabetics

Diabetics are usually advised to eat foods that are high in fiber in order to lower blood sugar levels. However, some fruits, while high in fiber, are also high in starch and sugar that could raise blood sugar levels. Thus, one should also choose carefully the type of fruits that one eats. Top three recommended fruits for diabetics are the avocado, cherry and the grapefruit. The avocado is a fruit native to South and Central America. It may be egg shaped or spherical and has a hard seed inside. When ripe, the fruit is greenish yellow or golden yellow and has a smooth and creamy texture. It is most popular as a base for guacamole. Other ways of eating, aside from eating it straight is to flavor it with milk, included in salads, or served with meat such as chicken. Avocado is rich in calories of which 75% of it comes from the fruit's monounsaturated fat content. This is a good source of fat for those that are restricted from eating meat. Studies have shown that regular avocado intake would result in a decrease in bad cholesterol and triglyceride levels, and an increase in good cholesterol levels in the body. The healthy fats in the avocado raises insulin sensitivity thus lowering blood glucose levels.

Next on our list of fruits for diabetics are cherries. Cherries are fleshy fruit containing a single seed. While relatively expensive, they are very popular. Cherries are either eaten raw, used as garnishing in drinks, included in salads and pastries, and made into juices. They contain the red pigment called anthocyanins, which are rich in antioxidants. The antioxidant in the fruit raises the body's insulin output. They are also high in fiber and low in calories. During a study, it was found that rats receiving high doses of cherries mixed in a high-fat diet did not gain as much weight or built up much body fat. Their blood showed lower levels of cholesterol and triglycerides aside from having lower indicators for heart disease and diabetes compared to other rats. Including cherries in one's diabetic diet plan would help in maintaining blood sugar levels.

Finally, we have the grapefruit. It is from a subtropical citrus tree and has a yellow orange skin. The flesh is segmented, and has pink, white, or red pulps with varying levels of sweetness. It is either eaten raw, included in salads, made into juices, or used as ingredient in candies or desserts. The grapefruit is a good additional to a diabetic low carb diet as it is rich in many nutrients and vitamins like Vitamin C, pectin fiber, and lycopene which is an antioxidant. The fruit has a low glycemic index that helps the body burn fat. It is also found to ease constipation and promote good bowel movement thus helping the body get rid of toxins. Studies have shown that eating grapefruit regularly can bring down glucose levels in the blood within a few days. These recommended fruits for diabetics should be ideally eaten daily or at least three times a week and in conjunction with other healthy foods.

Three Important Fruits For Diabetics

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