Don't Let Your Children Skip Breakfast

You’ve heard it since grade school: Breakfast is the most important meal of the day. But with a morning of competing priorities, snooze buttons and questionable appetites, it’s easy to skip breakfast. It’s estimated that 12 to 34 percent of children and adolescents regularly miss the morning meal. Breakfast really is the most important meal of the day, and you should start your day and your children’s days off right by finding the time to eat this meal. 

Benefits of Breakfast:  
1. Energy:
Along with sleep and exercise, breakfast is one of the best ways to recharge your batteries. It’s the perfect opportunity to get energy-boosting carbohydrates like whole-grain bread, oatmeal and fruit. Create a breakfast with staying power using protein and carbohydrate combos like fruit and yogurt, whole-grain cereal with milk or a whole-grain waffle with nut butter. Breakfast is an ideal way to energize so there will be no sleeping in class! 
2. Healthy weight:
Teens may think skipping breakfast is a good way to save on calories and lose weight, but quite the opposite is true. Breakfast skippers tend to weigh more than those who eat breakfast regularly. Additionally, those who eat a morning meal tend to make healthier food choices throughout the day, which can positively impact weight and long-term health. 
3. Improved concentration:
Studies suggest that eating a healthy breakfast improves brain function — particularly memory and recall. This is essential for soaking up new knowledge and applying it later for a big exam. 
4. Better grades:
Research shows students who eat breakfast perform better academically. It’s not fully understood why, but scientists believe it may be because breakfast supplies essential nutrients to the nervous system to rev up brain power. Or the explanation could simply be that breakfast alleviates hunger and a rumbling tummy, which can interfere with academic performance, behavior and self-esteem. 

What is a Good Breakfast for Teens?
Breakfast should be good blend of carbohydrates, proteins, vitamins and minerals. Thumb rule is fruits, dairy product and grain depending on your personal choice -be it a stuffed Parantha or Idlis. Whether it is served hot or at room temperature, does not matter. General suggestion is that you should get about a quarter of your daily calories during breakfast.
Morning is the best time to give kids a few servings of fruit.
Eggs or other protein-rich food are also a good choice to start the day. You can add nutrient-rich dry fruits as well.
Some schools provide breakfast at school. Ensure that they are providing a good nutritious breakfast that will meet your child’s nutritional needs.
Encourage eating breakfast daily at home or school and make it easy. Grab-and-go meals like a waffle with peanut butter, a boiled egg and fruit or homemade oatmeal bars make eating breakfast a breeze.
Whatever the reason is - whether it is a question of rushing your kid to reach school on time or your cook does not turn up - make sure your teen does not miss the first and the most important meal of the day. Though it may take time, helping your teen eat a nutritious breakfast today will build healthy eating habits that last a lifetime.

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Health benefits of green tea

The following are the health benefits that we get from every cup of green tea:

1. Allergies

Allergic reactions can be eased by drinking green tea which contains compounds known as EGCG which can control allergic reactions.

2. Diabetes

Consumption of green tea is ideal for the fight against diabetes. It achieves this by retarding the rate at which blood sugar rises and also by aiding in the regulation of glucose levels.

3. Heart disease

Green tea is good for the heart. It prevents heart attacks by aiding in relaxation of blood vessels. It also aids in prevention of blood clots from forming.

4. Cancer prevention

Green tea is known to prevent various cancers such as esophageal cancer, breast cancer, colon cancer, lung cancer, bladder cancer and many more. Its ability to kill cancer cells makes it a great way to prevent cancer.

5. Reduction of bad Cholesterol (LDL)

Daily consumption of green tea also helps the body to reduce the amounts of bad cholesterol (LDL) in the body.

6. High blood pressure

Green tea has been used as a remedy for high blood pressure for a long time. Research shows that it lowers blood pressure by inhibiting angiotensin which is responsible for vascocontition. By inhibiting angiotensin, green tea helps to lower blood pressure.

7. Alzheimer's disease and Parkinson's disease

Green tea is ideal for reducing the effects of Alzheimer's and Parkinson's disease. By rejuvenating dead brain cells and prevention of the death and destruction of brain cells, green tea helps to keep Parkinson's and Alzheimer's disease at bay.

8. Osteoporosis and bone health

Green tea is good for the bones. Consumption of green tea triggers an increase in the cells responsible for bone formation leading to a higher bone densit and prevention of osteoporotic fractures.

9. Longevity and antiaging remedy

Green tea contains chemicals that are known as polyphenols. These destroy free radicals in the body and in the process delays the aging process.

10. Skin care

Free radicals in the body find their way to the skin causing the formation of wrinkles. Drinking green tea destroys these free radicals and in turn keeps your skin looking young and bright.

11. Tooth decay and oral care

Research shows that green tea has antibacterial abilities due to a chemical compound known as catechin which is found in green tea.

Consumption of green tea kills bacteria in the mouth and in turn prevents tooth decay and bad breath.

12. Cold and flu remedy

Green tea sweetened with honey serves as a great remedy for colds and flus. This can be attributed to the antiviral and antibacterial property of green tea.

13. Green Tea is a Remedy for Depression

Green tea can help relieve the effects of depression by relaxing the mind and body. It contains theanine, a compound that is known to relax and rejuvenate the mind and body.

14. Arthritis

Rheumatoid arthritis is characterized by inflammation of joints leading to difficulty in movement. This occurs when certain enzymes destroy the cartilage at joints. Green tea prevents this arthritis by destroying these enzymes.

15. Green Tea Provides a Boost to the Immune system

Green tea strengthens the immune system by means of its antioxidant and antiviral properties that are accrued from its flavonoid and polyphenol content.

16. Green Tea is a Remedy for Asthma

Green tea contains theophyllines which relax muscles of bronchial tubes and prevent asthma attacks. It can be used as first for an asthma attack.

17. Digestion

Green tea is good for digestion. EGCG, a chemical contained in the green tea, prevents inflammation of the digestive tract and regulates digestion. A cup of green tea after a meal improves digestion.

18. Green tea is a remedy for ulcers

Catechins in green tea inhibit H. pylori bacteria which cause stomach ulcers. Green tea can thus be used to prevent stomach ulcers.

19. Food poisoning

Food poisoning is caused by bacteria and viruses. Antibacterial and antiviral property of green tea can help prevent food poisoning.

20. Weight loss

Through its rich polyphenol content, green tea increases the rate at which fat are oxidized in the body and converted into calories. This in turn induces weight loss.

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Nuts to Include in Your Diet

1. PISTACHIOS

Most people are so scared to eat pistachios that they feel that it is junk food which raises the cholesterol and the weight and like junk its nutrient dead. Have you observed this? And have you seen like when there are pistachios around, something wonderful happens: everyone gets busy cracking open pistachios. This is not because it’s a junk food that we just gobble it down but it is something that the body is craving to have. That's because they're packed with a powerful, flavorful crunch. And, they fill you up naturally - without bringing your body down.

They are extremely nutritious with high levels of protein and vitamins. They are packed with vitamin B6 as well as vitamin A. Over the years studies have shown that diets rich in pistachios can lower cholesterol levels, reduce incidents of heart attacks and, most recently, it has been discovered that pistachios help keep blood glucose levels normalized.

One of the nicest facts abut these nuts is that it contains fiber. Because of its fiber content, the pistachio is also extremely low in the glycemic index. This means that a smaller amount will keep you fuller for a longer time. As mentioned earlier, 30 pistachios contain only 100 calories.

So kick up your metabolic rate and health quotient replace your junk food with wonderful pistachios!

2. WALNUTS

Just observe the shape, so similar to a brain. It’s amazing that it contains a good quantity of omega 3 fat which is actually essential for the brain. No wonder walnuts are revered since ancient times as symbol of intellectuality since their kernels have convoluted surface inside the shell resembling as that of brain. Walnuts are rich source of energy and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. Walnuts differ from other nuts as they are predominantly rich in polyunsaturated fatty acids (PUFA) like oleic acid and an excellent source of all important omega-3 fatty acids like alpha-linolenic acid (ALA)

In addition to antioxidants and essential ALA/omega-3 fatty acids, Walnuts contain 3% to 4% water, 15% to 20% protein, 10% of your daily value of magnesium and phosphorus. The mineral content includes iron and zinc, sodium, selenium, calcium, potassium and copper. Vitamins E and C also are found in walnut.

Walnuts also contain numerous other vitamins and minerals. They are a good source of magnesium (11% daily value) and phosphorus (10% daily value) – both important minerals involved in the body’s processes and necessary for achieving optimal wellness.

Considering the nutrients found in walnuts, 25 – 30 grams or about a handful is an easy way to improve your overall nutrient intake. Walnuts have been identified as a nutrient dense food choice on several nutrient density ranking scales. The convenience, flavour and versatility of walnuts combined with their nutrient profile make them an ideal, economical ingredient and snack. In addition, walnuts are naturally gluten free! Quite popular world over are California walnuts.

3. ALMONDS

Mothers are constantly telling to have nuts especially almonds. These nuts have every good quality fat which is require for healthy brain functioning as well as good digestion. When the digestive system works beautifully and there is no constipation, automatically the skin will be clearer. Almonds being low in glycemic index would keep you full for a longer time and prevent bingeing.

Almonds are of 2 types: American and Iranian (known as mamra in India). The Iranian nuts have a slight bitter property and are also known to combat cancer. The American almonds are flat and broad and are used more commonly. The Iranian ones are slightly thin curved and pointy. One could choose either.

Almonds are good quality fat. All nuts are zero in cholesterol. The bitter almond known as mamra or Iranian almond has cancer fighting properties. The almond of the dried apricot is very healing too.

This nut is high in calcium, a mineral needed for maintaining healthy bones and teeth. It is also rich in iron which aids in the synthesis of haemoglobin which makes it a useful remedy for anemia.

Almonds are a great source of vitamin E, an antioxidant which which reduces the risk of cardiac diseases, cancer and cataract. They also have monounsaturated fat which has proven to be advantageous in preventing cardiovascular diseases as well as reducing the level of LDL cholesterol.

Almonds are an excellent laxative. They contain a good amount of dietary fibre, making it beneficial in the treatment of constipation.

It is also loaded with protein and low in carbohydrates, making it an ideal snack for everyone including diabetics, as it has the added benefit of being low in the glycemic index. It regulates blood sugar fluctuations.

Almonds were considered as “fattening”. But this is just a myth. Studies have shown that eating them in moderation can lower the risk of weight gain. The monounsaturated fat present in almonds results in one feeling satiated for a longer period of time preventing you from overeating. About 12 almonds contain 100 calories and are a good healthy snack instead of munching on a packet of chips.

So if you have a handful of nuts daily you will only consume maximum 200 calories and brilliant fats daily. So lets intelligently and add nuts daily.

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Foods That Cause Ageing

1. Caffeine - 

Caffeine leads to dehydration. It not only takes away moisture from your skin, but it also increases the production of cortisol. An overdose of cortisol accelerates the ageing process by thinning your skin. So, try and stay away from it. However, if you still want to have your coffee, make sure that you drink enough water to stay hydrated. So, eat foods that do not have inflammatory effects and are quick to repair, regenerate and reproduce new skin cells, thus making your skin glow.

2. Fried foods - 

Fried food is responsible for weight gain, and also causes oil build up in the body. It also traps the harmful bacteria in your body, leading to acne and breakouts. Moreover, it contains trans fats (also known as artificial fats) that cause skin inflammation and encourage insulin resistance. and obesity. So, make sure you cut down on your French fries, potato chips, burgers, etc.

3. Processed foods -

Processed foods include pasteurised dairy products, processed meat, refined grains, etc. They contain phosphates, which are used as preservatives and flavour enhancers. High levels of phosphates accelerate signs of ageing. They also increase age-related complications, such as kidney disease, cardiovascular calcification, and induce severe muscle and skin atrophy. “Keeping the balance of phosphate in the diet may be important for a healthy life and longevity," says Mohammed Razzaque, from the Department of Medicine, Infection and Immunity at the Harvard School of Dental Medicine.

4. Sugar - 

Everyone desires to flaunt blemish-free skin, but if you have a sweet tooth then you better watch out! Dr. Fredric Brandt, who counts Madonna, Rupert Everett among his clients says,“Sugar hastens the degradation of elastin and collagen, both key skin proteins. In other words, it actively ages you." Sugar tends to attach to proteins in the bloodstream and form molecules known as advanced glycation end products. And, since collagen is the most prevalent form of protein available in our body, sugar attaches to them and quickly kills the elasticity of skin, thus causing wrinkles.

5. Alcohol - 

It is a truth that alcohol causes ageing. You can discount some years off your skin if you moderate your liquor intake. To begin with, alcohol has zero nutrients. And, when alcohol is metabolised, it widens our blood vessels that carry blood to our face, causing puffiness. Over a period of time our blood vessels continue to widen and lose elasticity.

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A Salad a Day Keeps the Doctor Away

The best way to stay healthy and lose weight is by eating healthy foods. The only way to lose certain weight is through your diet. For example, many people believe that they can get abs from doing daily crunches, however, they will never achieve abs from this; It takes dieting to lose weight in your stomach.

This article is going to provide several salad recipes that will contribute to your health. But if you are looking to lose weight, this article will also benefit you, because dieting is about 80 percent of weight loss. I've searched and browsed through many different websites to find some of the best tasting, and healthy salads. I'm going to provide the recipes for the top 3 that I think would taste the best.

The first salad is the Fiesta Bowl Salad:

Here are the ingredients you will need:

1/4 cup black beans
1/4 cup cubed avocados
1/4 cup corn
1/4 cup cherry tomatoes
1/2 lime, juiced
2 cups romaine lettuce
Here's how you make it:

Combine 1/4 cup each canned black beans (rinsedand drained), chopped avocado, canned corn (drained), and chopped cherry tomatoes with the juice of 1/2 fresh lime and salt to taste. Serve on top of 2 cups of romaine lettuce.

The second salad is the Curried Quinoa Salad:



Here are the ingredients you will need:

1/4 cup quinoa
1/2 teaspoon curry powder
1/2 cup carrots, shredded
2 tablespoons dried cranberries
1/4 cup chickpeas
salt & pepper
Here's how you make it:

Boil 1/2 cup water; add 1/4 cup quinoa and 1/2 teaspoon curry powder. Cover, remove from heat, and let stand for10 minutes. Fluff with a fork and add 1/2 cup shredded carrots, 2 tablespoons dried cranberries, 1/4 cup canned chickpeas (rinsed and drained) and salt and pepper to taste.

The third sald is the Spicy Green Salad with Soy & Roasted Garlic Dressing:



Here are the ingredients you will need:

 (Dressing)

1 head garlic
4 tablespoons extra-virgin olive oil, divided
1 lime (juice)
2 tablespoons red-wine vinegar
1 tablespoon grated fresh ginger
1 tablespoon toasted sesame oil
1 tablespoon reduced-sodium soy sauce
Freshly ground pepper, to taste
(Salad)

1 pound asparagus, trimmed and cut into 1-inch pieces
2 teaspoons extra-virgin olive oil
1/4 teaspoon plus pinch of salt, divided
1/4 teaspoon freshly ground pepper
1/2 small clove garlic
2 cups baby mizuna, baby kale or Asian salad mix
2 cups baby red mustard greens, tatsoi or watercress (any tough stems removed)
2 tablespoons sesame seeds, toasted
Here's how you make it:

1. To prepare dressing: Preheat oven to 400 degrees.

2. Rub excess papery skin off garlic head without separating cloves.Slice the tip off, exposing the ends of the cloves. Place the garlichead on a piece of foil, drizzle with 1 tablespoon olive oil and wrapinto a package. Put in a baking dish and bake until the garlic is verysoft, 40 minutes to 1 hour. Unwrap and let cool slightly. Increase oven temperature to 450 degrees.

3. Squeeze the garlic pulp into a blender or food processor (discard the skins).Add the remaining 3 tablespoons olive oil, lime juice, vinegar, ginger, sesameoil, and soy sauce; blend or process until smooth. Season with pepper.

4. To prepare salad: Toss asparagus with 2 teaspoons oil, 1/4 teaspoon salt andpepper in a large bowl. Spread in a single layer on a rimmed baking sheet. Roast,stirring once halfway through, until tender and browned, 10 to 15 minutes.

5. Meanwhile, season a wooden salad bowl by rubbing with 1/2 clove garlic and a pinch of salt. Chop the garlic and add to the bowl along with all the greens.(If leaves are large, tear them into bite-size pieces first.) Pour 1/4 cup ofthe dressing over the greens. (Cover and refrigerate the remaining 1/2 cup dressingfor up to 3 days.) Sprinkle the salad with sesame seeds and the asparagus; toss and serve.

The first two salads are pretty easy to make, but the last one is more difficult and takes much more time than the others. If you'd like to see the original post of the first salad, click here. The second was found at the same website as the first one, and then the last salad was found here.

There are different results that each one of these salads can give you. I chose these three salads, because they have much different ingredients, which means they will produce much different results.

1. The first salad contains black beans and corn as one of the ingredients. The black beans and corn are extremely good for your digestive tract and if you are having any problems with constipation or hemorrhoids, then this is a great salad for you to consume.

Avocados, another ingredient in this salad, is great for your heart. Supposedly, one cup has 23% of the recommended daily value of folate. And when you eat diets that are rich in folate, you have a much lower chance of heart disease.

2. The second salad contains quinoa, which is considered a whole grain, but it is actually a seed and can be prepared like whole grains such as rice or barley. Quinoa has several health benefits, such as brain health, digestive health, and bone health.

One cup of quinoa offers 15% of the daily recommendation of iron, which helps deliver oxygen to the blood, which boosts energy and brain power.

Quinoa is a source of complex carbohydrates and is rich in fiber, meaning it will aid in digestion.

Quinoa is a source of plant-derived calcium, meaning it builds calcium and maintains bones and teeth.

The next ingredient, curry, aids in cognition functioning and cancer prevention.
Last, there are many vegetables in this salad that also have tremendous health benefits. Tomatoes, cucumbers, and carrots all maintain different body functions and maintain the health of our bodies.

3. The last salad is packed full of healthy ingredients. First of all, garlic is extremely good for you in that it contains an anti-cancer agent called Germanium, it helps regulate the body's blood pressure, and it helps the body's defenses against allergies.

The next ingredient, ginger, helps in colon and ovarian cancer prevention. There are also many temporary symptoms that ginger can treat, such as morning sickness, motion sickness, heartburn relief, migraine relief, and menstrual cramp relief.

The fact that this is a spicy salad gives it many health benefits as well. Spicy foods can aid in weight loss, heart health, cancer prevention, and it can lower blood pressure. If you're looking to lose weight, then you should most likely choose the last salad, because consuming spicy foods is one of the best ways to lose weight. Spicy foods aid in weight loss by speeding up your metabolism.

Overall, salads have incredible benefits that people do not even realize. Often, we just stick to the casual iceberg lettuce with a few tomatoes, cucumbers, and maybe some lean turkey. But I hope this article made you inspired to step out of your comfort zone and try some yummy, healthy salads that will give your body tremendous health benefits. One last thing, if you are having a healthy week and you have not binged at all, feel free to reward yourself with this recipe. It does not hurt to binge one day out of the week, especially if it is considered a "reward".

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