Breakfast is often the most easily skipped meal of the day, but the most IMPORTANT meal of the day.

Nag, nag nag…am I sounding a bit like your mother?  If so, GOOD!  Because she’s right.  They are always right!  Well, 9 times out of 10, anyway.

But, in all seriousness, breakfast truly is the most important meal of the day for several reasons:

1. It sets the tone for your busy day.
2. It provides fuel for the body with nutrients to have energy to keep you going for the day.
3. It fires up your metabolism so you can burn fat throughout the day.
4. It aids in healthy weight loss and to sustain good health.*

*In fact, studies show that people who eat breakfast regularly, have better luck in losing and keeping weight off, than those that skip breakfast.

Ok, now that you now agree that breakfast is the most important meal of the day, what should a proper breakfast include?  Good questions, glad you asked!  Two key nutrients:

1. Protein – can come from lean meats (chicken/turkey sausage) eggs, beans or dairy)
2. Fiber – found in whole grains (oatmeal is a GREAT one), vegetables and fruits

Here’s a picture of what I ate for breakfast today.  Hardboiled egg over sautéed spinach with a flax oil dressing.

Want to know how to make it?  Of course you do, here you go:

(Serves 1)

1. Hard boil an egg.  Place egg in sauce pan, fill water until egg is almost submerged, add ¼ cup of white vinegar (helps avoid egg cracking when boiling).  Turn heat on high, once it starts boiling, set timer for 10 mins.
2. In the meantime, mix the dressing together:
   1. 1 tbsp Flax Oil
   2. 1 tbsp of Hemp Seeds
   3. 1 tsp Tamari
   4. 1 tsp of Basil
   5. Pinch of cinnamon
   6. Sauté spinach in a fry pan with 1 tablespoon of coconut oil or a dash of olive oil.
   7. Once egg is hard boiled, crack the shell and slice and place on the bed of spinach.
   8. Drizzle dressing and ENJOY!!!

Why Spinach?

Spinach, a phytonutrient, is an excellent source of iron, folate, magnesium, Vitamin A & C and the list goes on and on.  To see more, check it out here.  These are all essential vitamins to get healthy, strong (remember Popeye??) and ward off disease and illness.  Spinach is often dubbed as the ‘anti-cancer’ agent.

Why Flax Seed Oil?

Flax Oil is high in omega-3, omega-6 and omega-9 essential fatty acids, Vitamin B, potassium, fiber, protein and zinc, to just name a few.  All of these are key in maintaining overall good health and function of all body systems.

To make it easy, here are the foods to avoid for breakfast:

• Sugary Cereals
• White grains
• Pastries
• Syrups

Plain and simple.  These foods digest too quickly which, in turn, makes you feel hungry a short time after, thus bringing temptation to eat again.  A breakfast filled with protein and fiber will make you feel full for a better part of your morning, until it’s ready to grab your healthy snack (remember – we should eat every 2-3 hours).

I hope you enjoyed what I ate for breakfast.  To see more on what my daily nutrition involves, I invite you to find me on Facebook and let’s connect and share.  I’m here for you as a support network to guide you to a healthier way of life.

Your partner in health & fitness.

With a great many thanks to my sister-in-law for the endless amounts of research she does for our family, I wanted to share about the importance of Probiotics and a supplement that is paramount in warding off the flu virus, be it H1N1 or the 65 other strains out there.

So many of us have no clue what a Probiotic is, because I sure didn’t.  That’s until my sister-in-law introduced us to a product by Mt. Capra called CAPROBIOTIC™.  Since I am such a fan and have experienced great health in their care, I will be pimping their product throughout this article (just a friendly heads up).  J  Although, that’s not to say any other probiotic supplement out on the market isn’t worthy, as they very well may be.  Just do your research and be sure it’s high-quality and by a reputable company.

That being said, here is some information that can quickly bring you up to speed, so you too, can recognize its importance and incorporate it into the daily vitamin routine in your household.  Trust me; if you can avoid or limit the time your child or relative is predisposed with a virus or illness, this is worth it!

WHAT ARE PROBIOTICS?

Probiotics are health enhancing bacteria that when introduced successfully into the intestinal tract, replenishes the intestinal microflora helping the body to digest and absorb food as well as fight off many different illnesses and disease. There are more than 400 different kinds of bacteria living in our gastro-intestinal tract. The human gastro-intestinal tract is supposed to contain 85% good bacteria and 15% bad bacteria. Unfortunately most of us in the western world have the opposite ratio.

WHAT IS CARPOBIOTIC™?

CAPROBIOTICS™ is a natural therapeutic whole food probiotic blend of five strains of health enhancing bacteria cultured in fresh goat’s milk. These microorganisms remain viable in the stomach in route to the intestinal tract, to optimize digestion and the immune system.

HOW DO CARPOBIOTICS™ WORK?

The human body is designed to serve as home to billions of good bacteria. These tiny friends work hard, helping our immune systems ward off viruses, bad bacteria and fungi. They also play a role in creating B Vitamins and certain enzymes. In order to do this probiotic populations must be high, and the strains of microorganism viable and of good quality. CAPROBIOTICS™ contains over 1 billion health enhancing bacteria with each serving that have been specially cultured to survive stomach acids and the digestive process. CAPROBIOTICS™ form colonies in the intestinal tract where they aid the body to absorb nutrients and establish proper pH. CAPROBIOTICS™ implant in most colonic environments but thrive in acidic conditions.

WHY SHOULD WE USE CAPROBIOTICS™? (Or any Probiotic, for that matter)

Chronic and degenerative diseases, many of which haven’t been heard of before are increasing at alarming rates. Diseases such as Crohns colitis, gastritis, diverticulitis, fibromyalgia, irritable bowel syndrome and chronic fatigue syndrome are quickly becoming common names to us. Our modern lifestyle, consisting of over-processed and refined foods, chemical additives, lack of beneficial bacteria in our foods, chemical farming & chlorinated water, pesticides & herbicides and overall poor diet habits are responsible for eliminating much of the beneficial bacteria in our bodies.

The CAPROBIOTICS™ formula places the organisms in a nutrient rich bed of fresh goat’s milk. Goat’s milk is the most widely consumed milk in the world and possesses numerous health benefits. The Journal of American Medicine says, “Goats milk is the most complete food known.  It contains vitamins, minerals, electrolytes, trace elements, enzymes, protein, and fatty acids utilized by our bodies with ease”. When we take the CAPROBIOTICS™ formula, we receive the benefits of nutrient rich goat’s milk.

Here is some additional detail on various strains of Probiotics, as it can be found on many shelves of our more wholesome and natural supermarkets (Seattle local retailers include: Whole Foods, Ballard Market, PCC, Thriftway, etc.)

● Lactobacillus Acidophilus: The most well known lactic acid bacteria. It is a necessary inhabitant of the intestinal tract. The beneficial properties of L. acidophilus are: production of enzymes such as Protease (1000digest proteins), Lipase (1000Digest Fats) and Lactase (1000digest lactose). Produces B Vitamins, Production of the natural antibiotic Acidophilin and inhibits the growth of pathogenic bacteria.

● Lactobacillus Casei: The most potent of all lactobacillus strains. A natural producer of lactic acid that aids in the digestion of a wide range of carbohydrates and other nutrients.

● Bifidobactirum Longum: A potent cleanser of the body and strengthener of the immune system. May help reduce cholesterol levels.

● Lactobacillus Bulgaricus: A natural producer of lactic acid and has strong natural antibiotic properties. Strong immune system enhancer.

● Streptococcus Thermophilus: Often used in yogurt and Kefir. Possesses anti-carcinogenic and anti-tumor properties. Helps the digestion of milk sugar. Possesses natural antibiotic properties.

Here are some quotes from supporting physicians on why they feel that a probiotic is essential in ones diet:

“The majority of our population could use probiotics. Proper digestion is far more important than most people realize.” – Dr. Victoria Hamman, Natural Healing Center, San Francisco, CA

“I have personally used CAPROBIOTICS™ and it has helped what has historically been a not so good bowel and it has become manageable. I’ll be using CAPROBIOTICS™  and stocking it on my shelf along with other goat milk products that enhance digestion. I think both of these products are better than sliced bread.” – Dr. Donald Bodeen DC, Poughkeepsie, NY

“I recommend probiotics to the majority of my patients. Today digestive problems tend to be the rule rather than the exception for both children and adults.” –  Dr. Tod Thoring, Westside Natural Healing, Los Angeles, CA

For more information on prebiotics or the CAPROBIOTIC™, visit: www.therawfoodworld.com to view more on this product and their other line of wholesome supplements.  As with anything, always consult your doctor before immediately taking this, or any supplement, especially as it relates to giving to your children.

In my opinion, and the opinion of many other health care practioners, whether with modern medicine, alternative and/or holistic approaches, feel the very best way for you to take control of your gastro-intestinal health is by introducing billions of tiny good bacteria into your digestive system through the use of high quality probiotics.  Do you research and take control of your health and it’s future.

To your health!

Source of above information:

The Raw Food World

Mercola

I’ve had the great fortune of “tweeting” with New York based, personal trainer, Natasha Linton, after meeting on Twitter.  We both share a similar passion for fitness and healthy living, so naturally, I wanted to get her perspective on what drives her to do what she does, so well, and how this great passion has changed the lives of many she works with.

1. What inspired you to get involved in the fitness industry?

It was actually another personal trainer who inspired me to get involved in fitness.  Back in high school I was very active as a member of sports teams. Once I was in college I joined a gym to keep fit and active. A trainer there caught my eye. I liked what he did for others. It was cool watching him get people in shape, and watching their transformations. I wanted to help others shape up and get healthy as he did. I then researched and received my fitness certifications and then began to train at nights after my day job. At first I trained friends, friends of friends/spouses of friends/co workers etc.

2. What is your response and/or solution with client’s that want results, but can’t afford your time?

I offer packages such as online training packages which are more affordable for clients in this situation. And they get the same results as my one on one clients.

2. a. Same question above, but for those that don’t have a lot of time to spend working on their fitness?

I also offer 30 minute packages. Same results as hour long sessions, but of course clients are huffing and puffing more at the end of the shorter session. Busy clients like this.

3. What is the greatest reward in your profession?

Results! I feel rewarded when my clients say they no longer need medication for whatever ailment they were suffering from, when they tell me they are happy to be back down to their pre-pregnancy weight, and when clients say friends can’t stop complimenting their new body.

4. What would you say is your biggest struggle as fitness professional?

I would say my biggest struggle is having to get clients to understand not to come to me expecting a miracle without any work on their part. Some folks want the trainer to do all of the work, and if they don’t see results, they blame the trainer. Well, I make them understand that if they eat they way they eat, or don’t workout as suppose to when not with me, then they will continue to look the way they look. You as the client have to contribute to this partnership too.

 5. With such a large movement in the online social medias (Twitter, Facebook, MySpace, Blogs, etc), how has it challenged you to redirect or apply your expertise?

Not much of a challenge at all. I’ve offered online training for a while now where I communicate and make announcements via web to clients and potential clients. So I’ve been on the web for a while. I enjoy tweeting, facebooking, myspacing, and blogging.

6. Lastly, if you were to give one last piece of advice to others needing that “nudge” to change their lifestyle, what would it be?

I’d say, sit and think what motivates you? Do you want to feel as great as you did back when you were a high school athlete? Do you want to make your husband start looking at you again? Do you want to walk up and down the subway stairs without getting out of breath?

Thank you Natasha for sharing your passion and empowering words with me.  It’s been a true delight to connect with you.  Keep doing what you do!

You can find out more information on Natasha on her respective websites.  Check out her book to:

Author of The Start Guide, 7 keys to a Better Body

Visit:

www.natashalinton.com

www.myspace.com/natashalinton

Read her blog:

www.natashalinton.wordpress.com

Follow Natasha on twitter:

www.twitter.com/natashalinton

Today’s Challenge:

Being overweight is not just a disease; it’s a symptom of many other things that are wrong with your diet. And much of the blame for the current American diet comes down to economics.In a $10 trillion economy, $1 trillion goes to food companies and $2.5 trillion goes to health care. Food companies, like any good businesses, are always seeking to increase the consumption of their product. But in food, there’s an unwritten law of marketing called potato chip marketing equations.That means that 10 percent of your customers buy 90 percent of the product. You may go out and buy one or two bags of potato chips a month. But somebody else is buying one bag a day — 30 bags every month.When you add that extra 20 percent extra to your weight, you don’t increase your food consumption 20 percent a day. You double it to 200 percent a day. Your caloric intake to maintain 180 pounds is almost twice the caloric intake you need to maintain 150 pounds.Think of that from the standpoint a food company. Food companies, as a result, market to people to make everyone part of their potato chip marketing equation. They spend their marketing dollars getting existing customers to buy more of their product.At what point after two, three, four, 10, 12 bags of potato chips do they no longer taste good? How about McDonald’s French fries? All processed foods never get tiring — they have chemically altered the food substances in that food to make sure you’re never tired of it.The problem with obesity, which is ultimately caused by poor diet, is really an economic problem. And when people consume this terrible diet, they end up with all types of medical problems, and they go to the doctors for treatment. But the medical companies are in effect in a conspiracy of sorts with the food companies. They’ve almost said to the food companies, “We’ll treat the symptoms of this bad diet. We will never treat the cause, your bad food.”

Sources:
AdvantEdge Newsletter

Dr. Mercola’s Comments:
Renowned economist Paul Pilzer has done an excellent job of revealing what’s going on behind the scenes when it comes to food production and marketing in the United States. I encourage you to read the entire article by clicking on the link above.

A class-action suit contends that Coca-Cola is illegally marketing its “Vitaminwater” line as a healthy product.

The Center for Science in the Public Interest (CSPI) is one party to the suit, which cites California consumer-protection laws.According to the suit, “Vitaminwater is not a healthy beverage. Rather it is sugar water — just like soft drinks — with a few added vitamins.”The suit cites the labeling of Vitaminwater with flavors such as “defense,” “rescue,” “energy” and “multi-v” as proof of its health claims.

The suit asks that California consumers of Vitaminwater be awarded actual and punitive damages.
Sources:
Advertising Age January 15, 2009

Dr. Mercola’s Comments:
With a name like “Vitaminwater,” there’s no doubt Glaceau, the maker of Vitaminwater, is trying to pass this brightly colored sugary beverage line off as healthy. It’s their attempt to cash in on a growing trend among Americans and others around the world to seek out health-supporting drinks instead of soda — and it’s working.

Coca-Cola is not stupid and after significant due diligence they bought Glaceau in 2007 for $4.1 billion. Since then, Information Resource Inc. reported that the brand increased sales by over 19 percent in 2008. There is no doubt in my mind that people are willing to buy these pricey drinks because of the illusion that they will promote their health.

The varieties include such catchy names as ‘defense,’ ‘rescue,’ ‘energy’ and ‘endurance,’ and the maker’s claim the drinks can reduce your risk of chronic disease and eye disease, promote healthy joints and support immune function.

What’s Really Lurking in a Bottle of Vitaminwater?

The average person picking up a bottle of Vitaminwater would easily think this is simply flavored water with added vitamins and minerals, which sounds like a good thing, right?

Well, in reality a bottle of Vitaminwater contains 33 grams of sugar, including crystalline fructose. So the average consumer will believe they are doing themselves and their family a huge favor by choosing Vitaminwater over soda when the reality is that there is not much difference — Vitaminwater has over SIX TEASPOONS of sugar in it.

What is crystalline fructose? According to The Sugar Association, “Crystalline fructose is produced by allowing the fructose to crystallize from a fructose-enriched corn syrup.”

While many people mistakenly believe that fructose is an acceptable form of sweetener, it is far from healthy. Refined man-made fructose metabolizes to triglycerides and adipose tissue, not blood glucose. The downside of this is that fructose does not stimulate your insulin secretion, nor enhance leptin production. (Leptin is a hormone involved in appetite regulation.)

Because insulin and leptin act as key signals in regulating how much food you eat, as well as your body weight, this suggests that dietary fructose may contribute to increased food intake and weight gain.

Additionally, fructose is also known to significantly raise your triglycerides, which puts you at an increased risk of heart disease.

So in no way, shape or form is Vitaminwater something I’d consider healthy. CSPI, who filed the suit against Coca-Cola, was right on when they said:

“ … According to CSPI nutritionists, the 33 grams of sugar in each bottle of Vitaminwater do more to promote obesity, diabetes and other health problems than the vitamins in the drinks do to perform the advertised benefits listed on the bottles.”

CSPI litigation director Steve Gardner went on to say:

“Coke fears, probably correctly, that they’ll sell less soda as Americans become increasingly concerned with obesity, diabetes, and other conditions linked to diets too high in sugar. VitaminWater is Coke’s attempt to dress up soda in a physician’s white coat. Underneath, it’s still sugar water, albeit sugar water that costs about ten bucks a gallon.”

If you think Vitaminwater is a stretch, Coca-Cola even came out with a Diet Coke Plus, which contains vitamins as well, and was being marketed as a health food until the FDA stepped in late last year.

If you gain nothing else from this article, let it serve as a reminder as to the importance of reading labels. As the saying goes, you can’t judge a book by its cover … and you can’t judge a food product by its cover either. If you are opting to buy any processed food, make sure to flip it over and read the ingredients for yourself, regardless of how healthy it appears to be.

The simple fact remains that drinking any flavored, sweetened beverage is not going to push your health in a positive direction, whether or not it is sprinkled with a few added vitamins. A better choice is to drink pure water, and get your vitamins the way they were designed to be obtained.

The Superior Way to Get Your Vitamins Is …

From your food, of course! No vitamin supplement can compensate for improper eating. So if you want to get all of the great health benefits that Vitaminwater is claiming — reduced risk of chronic disease, more energy, a healthier immune system and so on — it’s time to start paying attention to what you’re eating. Proper nutrition really begins with identifying your Nutritional Type, and then following the program, focusing on eating unprocessed, organic and locally grown foods.

As a complement to your diet, a multivitamin can be beneficial, but not in the synthetic forms used in most energy drinks, flavored beverages and vitamin pills on the market. Your body will absorb greater amounts of nutrients if the multivitamin comes in a non-synthetic natural whole food form, and this is the only type I recommend taking.

Hope you enjoyed the article, for more great info on proper health and wellness, keep checking back here on add Mercola to your favorites browser.