Nutrition Nuggets

Is Chocolate Healthy For You?

As Valentine’s Day draws near, the foil boxes of chocolates lining store shelves tempts most of us. While flowers and a fruit basket are a healthy alternative to chocolates, some people still want chocolate more than anything else. If you absolutely need to have or give chocolates, comfort yourself with these 7 facts: 1. While [...]

As Valentine’s Day draws near, the foil boxes of chocolates lining store shelves tempts most of us.

While flowers and a fruit basket are a healthy alternative to chocolates, some people still want chocolate more than anything else.

If you absolutely need to have or give chocolates, comfort yourself with these 7 facts:

1. While many think chocolate is high in caffeine, a 1.4 ounce bar has the same amount of caffeine as a cup of decaffeinated coffee.
2. Chocolate is a source of iron, zinc, magnesium and copper.
3. The average chocolate bar has the same amount of antioxidants as 5 ounces of red wine.
4. The unique saturated fat in chocolate, stearic acid, does not raise your cholesterol levels.
5. Eating chocolate increases HDL, your good cholesterol levels.
6. There is no scientific evidence that chocolate causes headaches or acne.
7. Chocolate is also a feel-good food and you won’t gain weight if you eat it in moderation.

While there are healthier Valentine’s Day options, you can still enjoy a little bit of chocolate without guilt. Moderation is the key!

How To Feel Full When Eating Less

Can you actually eat less and still feel full? While high calorie foods give you a brief rush of energy, it runs out quickly. Eating foods that are rich in water, fiber or protein rather than calories makes you feel full and gives you long-lasting energy. Soup and Salad, Please Eating soups, salads, leafy greens [...]

Can you actually eat less and still feel full?

While high calorie foods give you a brief rush of energy, it runs out quickly. Eating foods that are rich in water, fiber or protein rather than calories makes you feel full and gives you long-lasting energy.

Soup and Salad, Please

Eating soups, salads, leafy greens and fruits gives you essential nutrients and water to feel full and fueled throughout your day. These food are 90 percent or more water to help flush toxins out of your system and make you feel great.

Fiber Your Way To Full

If you are really hungry, healthy whole grains, beans, lentils, and fruits and veggies with the skin are a super source of fiber without the extra calories found in refined carbs such as cookies, cake and white bread.

The Protein Scene

Eating lean protein gives you a full feeling while providing necessary nutrients and amino acids. Grill, bake or broil lean meat, seafood and chicken to satisfy your hunger cravings.

The Peanut Gallery

Nuts make fantastic snacks because they have plenty of fiber and protein to hold you over until your next big meal of the day. A small handful of peanuts, cashews or almonds is a tasty way to get past a growling stomach in the middle of the day.

Water Yourself

You need water, just like plants and pets. Make sure to drink 8 glasses of water daily to feel fuller and healthier all day.

When you eat the right foods, you will always feel full and satisfied without all those unwanted calories.

The Reason Late Night Snacking is Bad

While it can be tempting to snack on goodies at night, you are adding extra calories to your daily diet while risking indigestion and sleep problems that can cause you to eat more than before. Snacking before you sleep makes it more difficult to get to sleep and sleep deprivation makes you feel hungry, creating [...]

While it can be tempting to snack on goodies at night, you are adding extra calories to your daily diet while risking indigestion and sleep problems that can cause you to eat more than before.

Snacking before you sleep makes it more difficult to get to sleep and sleep deprivation makes you feel hungry, creating a vicious cycle.

In fact, when you don’t get enough sleep the hormone ghrelin is produced which results in drastically increased hunger.

To stop this cycle of negative activity, you need to stop eating before bed.

Consider these ways to cut your cravings for better sleep and improved health:

- take a relaxing bath instead of snacking at night
- often people snack to keep their hands busy so find an alternative
- read a magazine or book about fitness
- try relaxing fitness routines that involve tai chi or yoga
- make sure you eat 3 meals daily and 1-2 snacks so you don’t have the desire to binge before bed
- drink water in the evening to feel full
- have a regular bedtime schedule, even on the weekend, so your body knows what to expect
- avoid alcohol, nicotine and caffeine before sleep time

By making a few simple lifestyle changes, you can enjoy better sleep, increased fitness and improved overall health.

Can Eating Breakfast Help You Lose Weight?

If you rush out the door and skip breakfast, you’re not alone. Though you may think it’s no big deal, eating breakfast will actually help you lose weight and stay healthy. By eating a simple meal in the morning, you enjoy health benefits including: – burning more calories throughout your day – revving up your [...]

If you rush out the door and skip breakfast, you’re not alone. Though you may think it’s no big deal, eating breakfast will actually help you lose weight and stay healthy.

By eating a simple meal in the morning, you enjoy health benefits including:

- burning more calories throughout your day
- revving up your metabolism in the morning to burn the most calories and fuel everything you do
- increasing your leptin output, the hormone that naturally suppresses your appetite.

Avoid convenience foods for breakfast, such as bagels, white bread or cereals with sugar.

Instead, choose from foods such as whole wheat bread, yogurt, high fiber cereal with milk, a banana, a smoothie, blueberries, a bran muffin and other healthy choices for breakfast.

You will enjoy increased energy throughout your day and burn the most calories.

When grabbing a quick breakfast everyday, you’ll see the difference in your health and fitness levels. Instead of running out the door hungry, wake up 15 minutes early and eat breakfast so you can boost your weight loss efforts.