The Perfect Breakfast Portion Size

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The Perfect Breakfast Portion Size

Breakfast is the most important meal of the day. It revs up your metabolism, builds up your energy for the day and makes you just feel good. The key? Eat a high-protein and low-carb balanced breakfast. Skipping breakfast can also lead to low energy. We rely on breakfast to kick start our metabolism after a good night's sleep.  The body continues to burn through food and nutrients even as we sleep, leaving our stores depleted by morning.  A meal shortly after waking up is important to replenish these depleted energy stores and energize the body. But what is the ideal portion for breakfast? 

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Food-Sensitive? What You Need to Know

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Food-Sensitive? What You Need to Know

Food allergies have always been well-recognized because a concrete diagnosis can be made through the use of blood tests for the presence of IgE antibodies, food sensitivities fall into a greyer layer. But now researchers are beginning to further validate sensitivity to food. This means, when you eat something an unexpected symptoms from certain foods rise shortly after consumption. 

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Important Facts About Obesity

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Important Facts About Obesity

The most common causes of obesity include a lack of physical activity and eating an unhealthy diet. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer. These are some of the leading causes of preventable death. 

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Where does the fat we burn go?

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Where does the fat we burn go?

Even when we're in our normal states, we burn fat. Our bodies are working to burn fat all day, not just when we're working out. Fat is a primary source of energy, whether you're working to lose weight or maintain it. But do you ever wonder where all that fat actually goes? High-intensity training sessions or just shedding winter pounds, where does that fat go? Recently a panel of doctors, nutritionists and athletic trainers took a survey on fat loss as part of a study published in the British Medical Journal. 

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How Does Sugar Affect the Brain?

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How Does Sugar Affect the Brain?

The average American consumes approximately one third of a pound of sugar each day, translating into nearly 130 pounds of sugar per person every year. As a nation sugar usage exceeds 9 million tons a year.  Sugar has been shown to speed up obesity and chronic diseases such as Type II Diabetes, heart disease, stroke and even cancer. But now new evidence is showing more and more the negative effect sugar has on our brain health, from cognitive function to psychological wellbeing. 

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Which Whole Grains Are the Healthiest?

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Which Whole Grains Are the Healthiest?

Whole grains, such as brown rice, quinoa and whole oats, are known to have significant health benefits. According to WebMD, they are full of nutrients including protein, fiber, B vitamins, antioxidants, and various minerals. A whole grain diet can reduce the risk of heart disease, type 2 diabetes, obesity, some cancers, and may improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon. However, only 10% of Americans eat the daily recommendation of at least three servings a day. 

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Add More Spice to Your Meals

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Add More Spice to Your Meals

Adding spice to your food has often been thought to help boost metabolism and keep you fuller longer. Adding spicy seasonings like red pepper flakes or a dash of Tabasco may help you feel more satisfied even from a smaller portion of food. Research on this has been lacking but a new study may help to prove otherwise. A new study published in the British Medical Journal, showed that eating spicy foods may lower your risk of death from conditions like cancer, ischemic heart disease and respiratory disease.

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What Diet Experts Eat at McDonald's

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What Diet Experts Eat at McDonald's

There's no doubt that fast food has been a major contributor to the obesity epidemic in America and around the world. But the truth is there are healthier options, if you're in a pinch or have an undeniable craving. Health experts say these 5 fast food options are the healthiest options. 

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Eat the Whole Egg

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Eat the Whole Egg

Eggs continue to be the ideal protein-delivery system and have been for the last 30 years. Add it to any meal, breakfast, lunch or dinner, and pack a 6-gram protein punch. Protein fuels the muscles, boosts metabolism and keeps hunger at bay. These little round, white delectables are one of the best sources of protein that you can eat everyday. Eggs have gotten an undeserved bad rep but they still are a great source of healthy nutrients, especially helping to keep you fuller longer and stave off cravings. 

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Outsmart Sarcopenia with the Power of Protein

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Outsmart Sarcopenia with the Power of Protein

There’s a saying that goes “Growing old is not for the faint of heart.”  However, there is one condition you can prevent or at least greatly reduce the beginning of it before you even reach old age – Sarcopenia.  This may an unfamiliar word to you but all of us are at risk for it.  Sarcopenia is the involuntary, gradual loss of muscle mass and strength as we age and it affects 30% of people over the age of 60 and 50% of people age 80 and older. This condition does not distinguish between gender, ethnicity or where we live. 

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Study Finds MIND Diet Keeps Brain 7 years Younger

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Study Finds MIND Diet Keeps Brain 7 years Younger

The MIND diet has often been linked to weight loss as well as memory and brain health. This diet, high in  green leafy vegetables, beans, berries, whole grains and wine may help slow normal brain aging and cognitive decline, according to a new study from the Rush University Medical Center in Chicago. The study showed that elderly adults who strictly followed the MIND diet were 7.5 years younger cognitively over a period of nearly 5 years. he study findings suggest that the MIND diet substantially slows cognitive decline with age.

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Your Body Without Carbs

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Your Body Without Carbs

A recent at Ohio State University, carbohydrates can be more harmful than saturated fats. Saturated fats have long had a reputation for being linked to heart disease. This type of fat mainly comes from animal fat, including meat and dairy products such as beef, butter, cheese, pork, poultry with skin, lard, cream, and whole or 2 percent milk.  Carbohydrates are also known to be linked to an increased risk for heart disease and diabetes. When carbs are consumed in excess, they are converted into fat by the body. 

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6 HIGH-FAT FOODS THAT ARE GOOD FOR YOU

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6 HIGH-FAT FOODS THAT ARE GOOD FOR YOU

1.    Avocados

·         Avocados are high in fat, but most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol.

·         In recent years, the U.S. government has even revised its official nutrition guidelines to urge Americans to eat more avocados.

·         Moderation is still key, since one medium avocado boasts 30 grams of fat.

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5 Foods that Taste Best in August

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5 Foods that Taste Best in August

August is one of the best months for produce. In summer there are a lot of good choices out there. Based on where you live in the U.S., your produce offerings can vary, but in August there are several fruits and veggies that are in-season and tasty nationwide.

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7 Healthy Perks of Drinking Coffee

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7 Healthy Perks of Drinking Coffee

There has been so much about coffee in the news these past few months. A number of significant studies have look at its effects on reducing everything from heart disease, cancer and diabetes. There's been a number of reviews around studies that have cited the benefits of various aspects of drinking coffee. Most studies recognize a "cup of coffee" being an 8 ounce serving and when we talk about coffee, we mean black coffee, not with milk, sugar, syrup and other additives. Across the board of most studies, 3-4 cups per day for most everyone is where the peak benefit can be traced to.  Pregnant women and those who suffer from acid reflux and other issues should stay away.Here are 7 benefits you should know. 

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Best Foods for Healthy Hair

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Best Foods for Healthy Hair

Eating right is a fundamental part of maintaining healthy hair.  In many ways your hair health is a reflection of your own personal health. Following a diet high in fruits, vegetables, and lean proteins can really make a difference in how your hair looks and feels.  Similarly, bad habits like smoking, drinking excessively, and not getting enough sleep can make your hair dull, brittle and less shiny.  Here are some food to add to your diet to improve your hair. 

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10 Reasons You're Always Hungry

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10 Reasons You're Always Hungry

Hunger is a constant battle. Some people even claim they're never sure if they actually feel a sensation of hunger. The truth is we eat much bigger portions than our bodies need. We also often choose unhealthy snacks throughout the day. The ghrelin hormone is produced in the stomach and intestines and is often referred to as the “hunger hormone.”  This hormone has numerous functions in the body, including the ability to stimulate hunger.  When ghrelin levels in the stomach rise, the brain gets a signal that it is time for food.  

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Top 17 Antioxidant-Rich Foods

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Top 17 Antioxidant-Rich Foods

Antioxidants are compounds that neutralize free radicals, which are unstable molecules that can cause tissue destruction. Free radicals are produced normally during metabolism and are actually used to kill viruses and bacteria by our own immune cells. While our body is equipped to handle small quantities of free radicals, environmental agents, such as, cigarette smoke, radiation and pollution are sources of additional free radicals. When the body natural defenses are exhausted, the unstable molecules become destructive. The damage accumulates with age and has been implicated in disease states ranging from Alzheimer’s disease to cancer. Antioxidants, however, are capable of defusing the free radicals, transforming them into inert stable compounds, which are harmless.

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Guess what one can of soda does to your body?

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Guess what one can of soda does to your body?

Giving up soda is a big change for a lot of people.  Even cutting back from let’s say three sodas to one a day, can be life-altering and very beneficial to your health.   For some people the changes are a bit less drastic and mean switching from regular to diet soda.  But is diet, better?  For those who switched to diet soda from regular soda, it was probably because they were trying to be healthier and cut calories.  This calorie cut, however, does not mean healthier.  Nor does it mean that you are in the clear from the health risks that come from drinking soda.  

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9 Weight Loss Tips You've Never Tried

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9 Weight Loss Tips You've Never Tried

It seems these days, everyone's an expert on what works and what doesn't when it comes to weight loss. The truth is weight loss doesn't have one simple formula. Everyone's body is different and you need to find what works for you. But we have 9 weight loss tips that you probably haven't tried before. Here they are. 

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