Is Eating breakfast really the most important meal of the day ?🤔

Everyone has their own answer to this question. Some people think yes, some say no , and some say it depends.

What I thought was interesting was when I heard that fasting at breakfast , drinking only water in the morning, and to only eat your first meal after noon is how breakfast should be done. For me personally , this wouldn’t work. I am an active individual and water would not suffice. I AM ALWAYS HUNGRY. So , I was very confused because that is not something I had believed about breakfast. Where I come from breakfast is known as the most important meal of the day, so that is basically what I have been doing for my entire life. Whether its fruit, cereal , a sandwich , oatmeal , a pastry ,slice of toast with jelly …I believe it is important to have something. It gives me more energy , it helps my mood, and I feel like I can think more clearly when I have something to eat in the morning. We go to to sleep at night for 6-8 hours of the day ( some of us have more), and we don’t eat during those hours. So isn’t that the fasting part ? When we wake up in the morning we are ‘breaking the fast’. At least that’s what I think lol . Other cultures and people may have other ways that they go about breakfast, so if that is you please comment below and share , I would love to know. Please educate me 😄!

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However , I reviewed a few recent studies , and this is what I have found that stood out to me.

Research study done by Psychology Today has found that a big breakfast can actually lead to people gaining more weight. What we actually eat for breakfast and when we do correlates to how our overall weight is maintained. After following 96,000 Adventists , they found that ones who ate three meals a day while eating snack in between meals gained more weight while others who ate less meals , loss weight. More so, it was found that people who ate a bigger meal at breakfast were less likely to be overweight unlike those that ate their biggest meal at lunch or at dinner time. So for this study, those that ate breakfast seemed to be at a healthy weight than those who skipped breakfast. The researchers did another study relating more to obesity , and what they did was have 93 obese women eat 1400 calories of healthy foods per day for 12 weeks. They split them up into groups where one group had the 1400 calories at the beginning of the day, and the other had it in the evening. Upon completion of the 12 weeks, the results were that both groups lost weight. BUT, the morning group lost significantly more weight, actually more than twice the weight than the group who ate their 1400 calories of healthy food in the evening. For the morning group they recorded improvements in the amount of belly fat and sugar levels. From this, it was also suggested from the American Heart Association, that it is recommended to plan and time your meals and snacks to reduce the chances of obtaining heart disease.

So do I think breakfast is important to start your day ? Absolutely.

This was just one of the articles I reviewed, and there are several ones out there, as this topic is relatively new and is currently being studied today. Things are always changing , so do your research and make sure you are making healthy choices !

Thanks for reading🤗🌹

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Easy Way To Assess Your Fitness Level

Before undergoing any workout regimen , getting a personal trainer, or anything within those guidelines, it is important to make sure you know where you stand. From there, we can improve and adjust our workouts accordingly. I learned about the 1 Mile Walk Test and how it is an easy way to assess our fitness level.

The 1 Mile Walk Test is an aerobic fitness test that is good for people who are just starting out in exercise or working out , and want to gradually increase their strength in fitness. It is nothing too strenuous , just a brisk walk. Those who are a little bit more advanced in fitness may try the 1.5 Mile Run Test.
***CAUTION !!

  • Do not attempt if you currently have a an existing condition that affects your walking performance.
  • If you have a known heart disease ( this goes for all ages) , get a clearance form before trying these fitness tests.

Equipment : Get some comfortable sneakers and workout clothes (layers so you could peel off as you get into the walk) , water/sports drink , and flat one mile course mapped out. Use google maps to measure the distance between different locations , and then see where the one mile mark is. Or just walk a half mile somewhere, and then just walk the other half back to where you started. If you have a local track in your area, do it there. Four laps is a mile !
Protocol :

  1. Do not smoke or eat a heavy meal prior to the fitness test.
  2. Do not do excessive exercise the day before.
  3. Before you start , get the blood flowing and loosen up the muscles. Do a quick 5 minute walk , and then stretch.
  4. Walk the mile as quick as possible. It is not a Sunday morning walk lol
  5. When done, record your time. Proceed to cool down with some stretching and another 5 minute walk. DO NOT SIT OR LIE DOWN IMMEDIATELY AFTER !
  6. If anytime during this fitness test you feel chest pains, dizziness, an irregular heartbeat pattern , STOP RIGHT AWAY.

Good luck on your fitness journey !! Thanks for reading

One Mile Walk Norms

MEN

Age 18-29 30-39 40-49 50-59 60+

Excellent <11:39 <12:40 <13:40 <14:10 <15:10

Good 11-39-12:59 12:40-14:00 13:40 -14:40 14:10-15:20 15:10-16:10

Average 13:00-14:21 14:01- 15:20 14:41-15:55 15:21-16:25 16:11-17:05

Low 14:22- 15:43 15:21- 16:15 15:56 -16:45 16:26 – 17:25 17:06 -18:05

Very Low >15:43 >16:15 >16:45 >17:25 >18:05

WOMEN

Age 18-29 30-39 40-49 50-59 60+

Excellent <12:34 <13:30 <14:30 <15:30 <16:30

Good 12:34-13:40 13:30-14:40 14:30-15:40 15:30-16:40 16:30-17:40

Average 13:41-14:45 14:41-15:45 15:41 -16:45 16:41- 17:45 17:41- 18:45

Low 14:46-16:00 15:46-17:00 16:46-18:00 17:46-19:00 18:46-20:00

Very Low >16:00 >17:00 >18:00 >19:00 >20:00

5 Healthy Snacks for the late night appetite

It is okay to eat late at night. Starving yourself before going to bed is an unhealthy option. I use to do this, but I found that I was twice as hungry in the morning and even more tired. Doing a little research on this topic, I compiled a list of healthy snacks to share with you guys ! LATE NIGHT FAST FOOD DOES NOT HAVE TO BE THE ONLY CHOICE.

  1. Bananas – They are a perfect late night snack. It is just a quiet peel , munch, and then throw it away. I live in a house where if you breathe too loudly, my relatives will just wake up. It contains many vitamins, while helping with digesting and lowering risk of heart problems.bananas-fruit-carbohydrates-sweet-38283.jpeg

2. Peanut Butter and Apples – This combo is super delicious. The saying , “an apple a day , keeps the doctor away “, probably just came to mind. Apples contain many antioxidants, and studies have shown apples are good for decreasing causes of cancer and strokes. Peanut butter helps you feel full while being a good source of protein. It does contain a good amount of sugar, so don’t over do it lol

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  1. Oatmeal or Granola With Fruit – Oatmeal will definitely keep you feeling full at night. It is a good source of fiber that can help with sugar control which can ultimately lead to weight loss. I believe this a snack or meal that can be consumed at any time of the day.
  2. Popcorn/pretzels – This does not mean to drown your popcorn in butter or buy the packaged one that contains the deluxe movie theater butter option. Try kettle corn or lightly salted/butter option. For pretzels, try to get your hands on a bag of lightly salted multigrain pretzels. Maybe dip them in nutella , if you like, for that salty sweet taste. Super delicious !
  3. Bowl of Cereal – My favorite cereals are Honey Bunches of Oats and Raisin Bran. They just got all the right stuff in it ! Cereals like Honey Nut Cheerios or Special K, which has several flavors , are always a good option. They contain many vitamins , minerals that may lower risk of heart disease and may also help with hunger control to increase weight loss. A late night snack that helps with weight loss…what can get better than that ?cereal-spoonful-strawberry-spoon-42317.jpeg
  4. Greek yogurt – There are so many different yogurt companies out there, so make you research some of their products before you make your final purchase. In general, yogurt has been shown to be a good source of probiotics. Probiotics are good bacteria that can help with our digestive tract and can contribute to a healthy immune system. This would be an ideal snack to have before bed.
  5. String Cheese – Honestly , one of my favorites. You are never too old for some good old fashioned string cheese. Open the refrigerator, pick up one as it is already portioned, and then throw away the plastic. Done. Cheese is also a very good source of calcium and protein, which is a necessity for our diets so what is the harm in having it as a midnight snack. string.jpg

There are thousands of other healthy snack options, so choose the best healthy option for you !

Thanks for reading 💗

5 Must Haves to Crush Your Workout 👊🏽

Here is a list of a few things that I feel are necessary to dominate your workout.

  1. A DETERMINED MINDSET, AND PLAN. What exercises are you doing today ? Why did you show up  to the gym? What are you working on? How many reps and sets do you plan to get done today ? How many minutes or miles are you running for ? Is there a time you are trying to hit? Once you have a plan set , your workout may seem easier to get done and you may accomplish more. Don’t waste time wandering around the gym ( or house) , scrolling through social media or looking at what others are doing. Stay focused. You will have done yourself some justice knowing that you did what you intended to do, mentally preparing to crush the next workout!
  2. Water or Sports Drink. Hydrate ! Hydrate ! Hydrate! This is super important. No matter what the weather/temperature or type of exercise you endure, whether it is indoors or outdoors, it necessary to hydrate yourself. About 60% of our bodies is made up of water ,so you must constantly replenish. Some sports drinks are good for you as well because they contain electrolytes , which are lost during exercise. I mean, there are also companies that have electrolytes in their waters too. Just be aware of the amounts of salt and sugar contained in the sports drinks.
  3. Good Music. 💃🏾💃🏽Who is that artist that gets you excited and pumped?!! What is that perfect workout song ? There is nothing like a good song that gets you motivated and moving. Compose a list, and save it for when it is time to get to work💪🏽💪🏽 !
  4. WEAR YOUR ROCK STAR GEAR. Wear something that makes you feel comfortable to perform any exercise you choose, but also that makes you feel the most confident. This also helps with your mindset. If you like to wear those bold spandex leggings that make your booty look good, WEAR IT. If you like to wear those high socks to run in , WEAR THEM. If that sports bra looks perfect with that tank top, WEAR IT. Whatever it is, PUT IT ON!! This is your workout time and no one else’s , so don’t pay attention to anything other than that. Get it done by being the most confident and comfortable you.
  5. Prepare a recovery snack. Recovery is just as important as the workout. Something simple such as some fruit or a healthy protein shake/smoothie made the night before or in the morning. Usually 10 -15 minutes after I workout I am either starving, exhausted, or sometimes both lol. So it helps when I have some blueberries, a smoothie or some other healthy snack ready to go after I finish a workout for some energy. We must allow our bodies to repair itself with the proper nutrients.

I hope these tips help with your fitness journey and goals , and thanks for reading🤗❤ !

Interested in a Spring-Summer Detox or Cleansing Juice 🍍 Recipe ?

“Fruit juices are cleansing, while veggies build you up, making an ideal combination”, said Steve Prussack who is the author of Juice Guru: Transform Your Life by Adding One Juice a Day. 

From an article I found while reading the Amazing Wellness magazine, I came across some interesting cleansing recipes written by Vera Tweed, who is an amazing and experienced author that has been writing about living a healthy lifestyle through her  expert knowledge on nutrition and fitness since 1997.

Simple Morning Juice – 🍋🍋 

Lemons are a natural anti-inflammatory , enhancing our ability to heal ourselves. It is suggested to fill a mason jar with freshly squeezed lemon juice from three lemons, drink it early in the morning , and wait 20 minutes before eating breakfast.

First Recipe ( about 3 servings ) : 1 serving = 80 calories, 4 grams of protein, 17 grams of carbohydrates, 0 miligrams of cholesterol , 40 milligrams of sodium, 3 grams of fiber , and 6 grams of sugar, as well as 1 gram of total fat , and 0 grams saturated fat

Juice Guru Daily Classic 

1 chopped stalk of Celery 🍏

2 cups of chopped Kale leaves🍏

3 quartered apples of your choice ( cored and sliced)🍏

1 Lemon peeled and then halved🍏

1 1/2″ ginger root , peeled first, then sliced🍏

In a NutriBullet or other juicer , place in the following order :

Place half of the chopped celery , kale, apples, and lemon. Next, add the ginger root. After, add the remainder of the celery , kale , apples , and lemon. Mix together , and done. Simple.

Second Recipe( about 3 servings ):  1 serving = 210 calories ; 2 grams of protein, 55 grams of carbohydrates, 100 milligrams of sodium, 38 grams of sugar, 11 grams of fiber , 1 gram of fat with 0 grams saturated fat.

Juice Guru Cleansing 

6 carrots , medium to large🍎

4 Pears, sliced and cored🍎

1 1/2″ piece of ginger root , peeled and sliced🍎

In a NutriBullet or juicer of any kind, place in the following order :

Put in half of the carrots , as well as half of pears. Add in all of the ginger. Next, just add the rest of the carrots and pears. Stir and then serve !

 

For these  recipes , adding some basil is optional. If you try , please let me know how it goes 🤗 Enjoy!

 

 

 

 

 

Easy Honey Sriracha Meatball Recipe 😋

This recipe is definitely on the top of Favorites list ! If you are going to try , just pay attention to how much Sriracha you use because I definitely learned the hard way lol

Regardless, this is a really good prep meal recipe. Just double for more servings, this makes about 3 to 4 servings.
Ingredients for Meatballs :

1.5 lbs. of lean Ground Turkey

1 cup Whole Wheat Bread Crumbs

1/2 teaspoon of both Black pepper & Salt

1/2 teaspoon of Garlic Powder

1/4 cup of Green Onions, chopped

2 Large Eggs
Ingredients for the Sauce :

1/8 cup of Sriracha ( add more to kick it up a notch )

2 Tablespoon of Rice wine vinegar

2 Tablespoon of honey (I used 2 packets of honey )

3 minced cloves of garlic

2 Tablespoons of Soy Sauce

1/4 teaspoon of sesame oil (optional)

1/2 Tablespoon of grated Ginger
Steps :

  1. Heat oven to 350 degrees and place ground turkey in a mixing bowl.
  2. Add breadcrumbs, green onions, salt & pepper, garlic powder, eggs to the bowl of ground turkey and combine all these ingredients together.
  3. Separate the meat into 1″ to 1 1/2″ meatballs and place on a baking sheet. Leave in oven for about 25-30 minutes.img_0902319271534.jpg
  4. While that is cooking, it now time to make the sauce !
  5. In a saucepan, add Sriracha sauce, soy sauce , honey, minced garlic , ginger , rice wine vinegar, and sesame oil ( if chosen to use ).
  6. Mix together and bring to a boil on medium heat. Once brought to a boil, lower heat until sauce thickens.img_09011794083561.jpg
  7. After meatballs are done, place into saucepan with sauce and toss meatballs until covered. Done !
  8. Put over brown or white rice if you choose, with a side of any steamed vegetables you like and enjoy your nutritious meal 🤗 !

SECOND NOMINATION !!!

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I am so excited to announce that I have been nominated for another blogger award !! I am soo grateful and extremely humbled 🤗 to be nominated by this lovely blogger MOBILE TRAVEL SITE, and I absolutely love the information she shares !
The rules for the Versatile Blogger Award are as follows:

  • Write 7 interesting facts about yourself
  • Nominate 15 amazing bloggers for the award.

Seven Interesting Facts About Me :

  1. I am a observant artist who loves to draw using various mediums.
  2. My middle is Leoda, which I read is a German baby name which means “Of the People”, but I am not German
  3. When I am driving alone in the car I really try to sing like I am Beyoncé, but in all reality it sounds more like orca whales communicating with each other
  4. I love listening to american music from the 80s/90s, especially the top hits
  5. I have an introverted personality
  6. I dislike wearing jeans and underwired bras
  7. My favorite place in the world is anywhere that has a beach

So to my nominees, I want to read 7 interesting facts about you !!

Kathryn Louderbackhttps://pianistmusings.com/

Nicolehttps://wildhealing.net/

Heather Sandiferhttps://dtbmomblog.wordpress.com/

Binita Borahttps://educatedunemployedindian.wordpress.com/

EveryDayStrangehttps://everydaystrangeblog.wordpress.com/

Brian Jameshttps://brianjamestarcangmail.wordpress.com/

Cierra Jordanhttps://cierrajordanblog.wordpress.com/home/

Southern Ohio Vapinghttps://southernohiovaping.wordpress.com/

GEMhttps://theshininggem.wordpress.com/

Zedhttps://zedslifestyle.wordpress.com/

Sylvia Marhttp://smilesandhugs.com/

Naadhttps://naad15.wordpress.com/

Brendahttps://becominghistapestry.com/

J Machuik http://losefatguide.me/

Rochellehttps://rbf.life/

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