Healthy Lifestyle Tip

Including a wide variety of foods that contain protein is an important part of any healthy lifestyle. It's important to eat the right kind of protein to get the health benefits.   Healthy Lifestyle Tip: Incomplete vs. Complete Proteins Protein is an essential part of a diet to maintain balanced nutrition. It performs many important functions such as building lean body tissue and creating digestive enzymes. However, not all protein is created equal, as there are complete and incomplete proteins, which are found in different food sources. Some contain more amino acids than others, and some contain all the amino acids necessary for optimal dietary needs. Meals that combine a variety of protein foods can provide all the essential amino acids that may be lacking from one particular source.   Complete Proteins A complete protein contains an adequate amount of all of the essential amino acids that should be incorporated into a diet. A complete protein must not lack even one essential amino acid in order to be considered complete. The following foods are examples of complete proteins: Meat Fish Poultry Cheese Eggs Yogurt Milk Incomplete Proteins An incomplete protein is any protein that lacks one or more of the essential amino acids in correct proportions. The following foods are examples of incomplete proteins: Grains Nuts Beans Seeds Peas Corn Combining Incomplete Proteins to Create Complete Proteins By combining foods from two or more incomplete proteins, a complete protein can be created. When eaten in combination at the same meal, you are providing your body with all the essential amino acids it requires. By learning what foods complement each other, it is possible to create a perfectly balanced meal with the proper proportions of proteins. This will ensure that your body is getting all the essential amino acids it requires for optimal bodily functions. Source: fitday.com

"Energy and persistence conquer all things." ~ Benjamin Franklin

 

Healthy Lifestyle Tip: Basics of a Quick and Balanced Breakfast

Don't let the lack of time or other hurdles keep you from having a balanced breakfast. Research shows the many benefits of eating breakfast every morning.

 

Breakfast doesn't have to be elaborate or time consuming; investing time in breakfast pays off through the whole day. It's best if your breakfast foods come from three different food groups: protein, whole grains, and fruits or vegetables. You can get protein from eggs, dairy, lean meat, or peanut butter. Cereal or whole-wheat toast count for your whole grains and strawberries or blueberries – great sources of antioxidants – make a sweet and nutritious topping for oatmeal, cold cereal, or yogurt. Cereal is a great choice for a quick and easy breakfast, but look for one that has at least 3 grams of fiber per serving, whole grain listed as the first ingredient, and it's low in sugar. If you prefer sweetened cereals, use a few flakes as a topping for yogurt.

 

In a real pinch, don't overlook last night's leftovers. You don't need to limit yourself to traditional breakfast foods; a portion of a casserole or even a slice of pizza (made with whole-wheat crust, low-fat cheese, and veggies) can make a good, quick breakfast. Eating a balanced breakfast, with whatever foods you choose, is the best way to jump-start your day and stay satisfied until lunch.

Source: everydayhealth.com

Healthy Lifestyle Tip: You Should Go Nuts for Nuts

Nuts are an amazing super-food, chock-full of healthy fats and protein. Nuts can curb your appetite, boost your heart health, keep your blood sugar steady, and even help lower harmful LDL cholesterol. Nuts are underrated as nutritious snacks – particularly raw tree nuts, such as almonds, cashews, walnuts, and more.

 

Want to stay faithful to your healthy eating or weight loss plan? Eat a handful of nuts when you get the munchies. Research shows that people who eat nuts lose more weight and are more likely to stick to their weight loss plans than people who don't nibble on this really satisfying snack. Most diets fail because nagging hunger takes over, but nuts can help. As a snack, nuts have a delicious, crunchy, satisfying texture, and they help you feel full and satisfy hunger so you're less likely to overeat later on.

 

Nuts contain a lot of fat; even though most of this fat is healthy fat, it's still a lot of calories so enjoy in moderation. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. You can enjoy them whenever you like and wherever you want. No need to worry about preparation!

 

Source: realage.com, everydayhealth.com, mayoclinic.com

* Consult your health professional regarding nut allergies