It’s true what you have heard about Breakfast, it is the most important meal of the day, and sadly, it continues to be the most skipped meal of the day. Believe it or not skipping breakfast can actually slow down the progress on your weight loss journey.

While we sleep our bodies will use the nutrients available to rebuild and heal our bodies. Because our bodies use these nutrients throughout the night, our bodies wake up in the morning with an empty tank.

An empty tank means that there is nothing left to fuel the brain and get our bodies movin and groovin. In it’s search for nutrients, one of the first places our bodies will turn to, when the tank is empty, is to our muscles.  In other words, our bodies begin to eat itself.

When our bodies have to use muscles(protein) for energy this decreases our muscle mass which causes our metabolism to slow down. Eating breakfast ensures that you are keeping your metabolism burning high and hot and keeping our weight loss progress going full speed ahead.

Some people will turn to caffeinated beverages to start off their day. While this may give you a boost and make you feel energized, it does not keep your body from taking nutrients from your muscle mass. Don’t rely on caffeine alone, make sure you are are getting healthy food into your body each morning.

It’s important that your breakfast is balanced with a combination of carbohydrates, proteins and good fats and fiber. Quaker Oats are probably the healthiest source of good breakfast carbohydrates. Plain old Cheerios are also a good source of carbohydrates in the morning. Other cereals are usually overly processed and packed with sugars and have little nutrient value.

Instead of drinking processed, sweetened fruit juice, try just eating the fruit itself. This will give you an unprocessed source of all those healthy vitamins, antioxidants and fiber. Good sources of protein in the mornings might include egg whites or low fat milk or your favorite protein shake mixed with berries or other fruity favorites.

It can be hard to find the time in the morning to prepare and eat breakfast, but if you are trying to lose weight and stay fit, it is crucial that you squeeze it into your schedule. Keep your breakfast natural and healthy and you will be setting yourself up for weight loss success.

You can see how it would get difficult to get a grip on reality when it comes to knowing how much food is appropriate, so I set out to find how much of certain foods is healthy.

First, however, it helps to have a strategy in place for practicing portion control. Try using smaller plates, bowls and glasses to regulate how much you eat at home, according to the American Dietetic Association (ADA). Also, by filling up half of your plate with veggies and fruits, you help yourself reduce the amount of calorie-laden starches, meats and sweets you consume, the ADA remarks. At restaurants, try sharing an entre with a friend or family member or take half your meal home in a to-go box, the CDC recommends. After all, most restaurant portions are far more than the average adult needs in a single meal. Another good tip is to keep a healthy snack on hand such as a piece of fruit, a serving of black beans or a handful of nuts for in between meals to take the edge off your hunger. This helps keep you from eating too much too fast at regular meals.

Now, let’s start with portion control of meat, typically the favorite thing on the plate for your average enthusiastic carnivore. The appropriate portion size for most meats is the size of a deck of cards, or the size of a checkbook if we’re talking about fish. So if you have visions of a steak covering three-quarters of your plate, you should probably share that T-bone with your spouse or a friend instead of gobbling it all down by yourself. Fill up instead on veggies, whole grains and other essential foods to complete your meal.

The next thing to think about is mixed foods, such as spaghetti & meatballs and cassaroles. Many people fill up their plate with foods like this and call it a meal. In reality, this should take up at most a half of your plate, depending on the calorie count, and your meal is likely incomplete without the addition of veggies.

Last but certainly not least, we look to the most overlooked food group veggies. The traditional USDA food pyramid suggests healthy adult men and women should eat between 2 to 4 cups (or more) of veggies a day. By one cup, the pyramid is talking about raw or cooked vegetables or veggie juice. For leafy greens, which are very important to a healthy diet, 2 cups of raw leafy greens constitute one cup in terms of the food pyramid, the USDA explains. Most people try to get by with a salad consisting largely of iceberg lettuce, but consider that iceberg lettuce has very small amounts of most nutrients with the exception of fiber, so sub in or mix in spinach, arugula and other greens in your serving of leafy greens. Remember: people are generally at less of a risk of overdoing it with vegetables than meats, breads, or desserts. I’ve learned from personal experience that your digestive system will let you know when you’ve had too many veggies and fruits!

Guest Author: Mariana Ashley is a freelance writer who particularly enjoys writing about online college. She loves receiving reader feedback, which can be directed to mariana.ashley031 @gmail.com.

Chocolate for longevity. I know, right? We’ve heard it before, and we always suspect that it’s someone’s guilty conscience — not medical expertise — inspiring them to promote the health benefits of our favorite treat.

But I came across something this week that spurred me to revisit the chocolate health benefits debate.

Never mind eating pure dark chocolate or drinking chocolate milk after a workout; straight up candy bars might be good for us too.

Here’s the story:

There’s a chocolate factory in Boise called the Idaho Candy Company where they’ve been making chocolate in an old brick building downtown since 1909. I was writing a magazine article on the history of the place when I learned about one of its earliest employees, Violet Brewer.

Violet began working at the factory in 1913 at just 13 years old. Over the years, she worked as hand chocolate dipper, weigher, and other posts, and ultimately retired in 1995.

82 years later.

At age 95.

Violet ate chocolate for 82 years straight and lived to be 101 years old. The concept of chocolate’s health benefits doesn’t seem so far-fetched now, hmm? I also chatted with the owner of Idaho Candy Company, Dave Wagers, who seemed suspiciously full of life (though it could’ve just been a sugar high).

So is there some mysterious ingredient unique to the Idaho Spud? Or could Violet Brewer be testimony to ALL chocolate’s longevity-promoting properties? Here’s some research behind the idea.

The Research

An article from Chocolate Space dishes on heart-healthy antioxidants found in the cocoa bean, specifically dark chocolate. And antioxidants, as we know, are a key player in longevity.

Important note: Violet’s Idaho Spud is made with dark chocolate. I think we’re onto something…

But Chocolate Space sells chocolate, so they might not be the most reliable source.

Next…

Ah, here we go: The New York Times. They found a study that shows chocolate eaters experiencing fewer cases of heart failure; perhaps by lowering blood sugar, or maybe because flavonoids in cocoa reduce inflammation.

The crux? They say ultimate health benefits come with eating chocolate in moderation.

Do you think Violet went light on the chocolate during her 82-year candy bar-making career? Ha.

Next…

Everyday Health’s longevity blog has some convincing information. Its author, Terry Grossman, MD, repeats that it is dark chocolate which delivers the most benefits, and he zeros in on two ingredients in chocolate: stearic acid and bioflavonoids. The first, stearic acid, has been shown to reduce the risk of blood clots. The second, bioflavonoids, are the antioxidant. Dark chocolate contains even more bioflavonoids than green tea and red wine, he says.

The Results

Now, I don’t know about you, but I don’t jump on the first tasty “findings” I come across. These are some pretty compelling case studies, but a chocolate fountain of youth? It’s just a little too good to be true — or at least, to be accepted at face value.

That’s why I’ve decided to conduct a 4-Hour Body-style experiment and investigate chocolate’s health benefits myself.

Would anyone care to join me?

The research starts here: Dark Chocolate-Dipped Strawberry Recipe

More news: Cheating on your diet once a week with chocolate may kickfire your starvation hormone leptin (the one responsible for your metabolism and hunger). For more info, read Cheat Your Way Thin.

These days I’m looking at produce in a whole new light. Now that I go grocery shopping with my fake-food-blockers on, I’m reveling in the bright and tasty delights of the produce section. Today, bell peppers caught my eye, so I bought a basketful and came home to read up. Turns out, these brilliant peppers are not only a delightful flavor accent—they pack a whollop of healthy attributes on their own.

A few of the bell pepper’s benefits:

• It contains vitamins A and C. (It’s back-to-school and the weather’s changing — if you aren’t thinking antioxidants right now, you’re crazy.)
• It has anti-inflammatory properties. Sufferers of arthritis, asthma or psoriasis should definitely dial into the bell pepper’s calming effects.
• It contains fiber. Appetite control, anyone?
• It can settle your stomach. While this surely isn’t true of spicy peppers, sweet peppers can alleviate symptoms of indigestion, acidity, nausea and heartburn. They can even ward off peptic ulcers.

So, Red or Green?

Green peppers are red or yellow peppers that haven’t ripened — which I honestly didn’t know until today. Does that mean they’re all equal?

Nope.

Red bell peppers pack triple the vitamin C and eight times the vitamin A, MSN Health reports. Not to mention reds have way more carotenoids. If you’re feeling wild, swap your sweet pepper for a hot one, which MSN Health says can help you burn extra calories by increasing your body heat production after consumption.

But back to bell peppers: should we even bother with green? Well, why not. They taste good, they’re cheaper, and they still have a healthy dose of nutritiousness. Since they never fully ripened, they also have a longer shelf life.

Whatever color you choose, buy ‘em now: they’re at their prime in summer and early fall. Oh, and pick the good ones, advises Men’s Fitness. We probably don’t need experts to tell us this, but pass on the shriveled, blemished and cracked ones, they say — the healthy bell pepper is robust, glossy and firm.

Get ready to ring your bell… peppers!

Now you know that peppers aren’t just healthy because they can make a nutritious (but really dull) dish taste great. For better health and a straight shot at shedding pounds, crunch into a pepper by itself, toss some slices on your burger, or add it to one of these lovely dishes:

Asparagus, tomato & red pepper French bread pizza – Let your veggies take center stage with this great red bell pepper recipe from Mayo clinic:

Arrange French bread slices on a baking sheet. Add pizza sauce and a mixture of diced asparagus, Roma tomatoes, red bell peppers and minced garlic. Sprinkle lightly with mozzarella cheese. Bake at 400 F until the cheese is lightly browned and the vegetables are tender, about 8 to 10 minutes.

Couscous & peppers – This delightful bell pepper recipe from Real Simple really couldn’t be any simpler:

Cook a box of couscous and stir in 1 diced bell pepper, a can of chickpeas, 2 tablespoons extra-virgin olive oil, 2 tablespoons red wine vinegar, and salt and pepper… and voilà!

Stir-fried vegetable & shrimp omelet – You know you can’t go wrong with a healthy, mega-filling omelet for breakfast, but have you ever whipped one up for dinner? Follow Martha Stewart’s lead and slip bell peppers into her sophisticated omelet recipe, which is way too long to put in this blog post (well, it’s Martha!).

For more health-rockin’ foods you’ve probably never thought twice about, check out 8 Foods to Help You Lose Weight, our latest post at U.S. News.

So, bell pepper lovers: what’s your favorite recipe?

Related posts:

Get the Serotonin Balance Right with These Foods

3 Nutrition Musts for Long-Term Weight Loss

What is the Big Deal About Antioxidants?

As we’ve seen at Cranky Fitness, a little bit of attitude can go a long way in your fitness regimen. But being in a downright bad mood is not conducive to exercise.

I’m sure you’ve noticed: when you try to exercise angry, your yoga mat, aerobic step or bike will ALWAYS revolt.

The best way to enter an exercise regimen is calm, confident, and alert. And isn’t that how we’d like to feel all the time? So how do we get there?

The Happiness Chemical

Serotonin is a chemical in the brain with the power to chill us out, lift our spirits, and let us sink into a blissful sense of well-being. Sometimes all it takes to spike our serotonin level is the right food.

Complex carbs are one type of food known to increase serotonin levels. Could that be why Elizabeth Gilbert started her Eat Pray Love journey with a pasta binge? (If you’re going to attempt your own healing feast, I recommend these healthy pasta recipes from Eating Well).

Unfortunately, there is such a thing as too much serotonin. According to Janice Taylor, weight loss guru and creator of the Kick in the Tush Club, high serotonin levels can make us tired, while low levels can make us head for the frozen dessert aisle.

To find that serotonin sweet spot — happy, but awake and in control of your cravings — try one of these approaches.

Eat Balanced Meals

Fruits and veggies are serotonin-producers of the energizing variety. Head to the produce section for melon, bananas, apricots, avocado and some dark-green leafy vegetables (source: Mind & Mood Foods).

Vitamin C and the “B group” vitamins are also mood-lifters, and they’re easy to come by first thing in the morning. For a list of breakfast options rich in these and other nutrients, check out our U.S. News article, 5 Reasons to Never Skip Breakfast.

If you tend to suffer from sudden shifts of mood — plunging from ecstatic to sad, focused to foggy-headed — chances are it’s related to something you ate (or didn’t eat). Nutrient deficiencies can flip the mood switch fast, but it’s not just a question of serotonin levels. That’s why you can’t go wrong with balanced meals.

Eat Every Three Hours

For those who get cranky when you’re starving, and suffer from that midday crash mentioned above, the ’5-6 meals a day’ mantra was made for you.

Eating frequent meals isn’t just to perk up your metabolism; it can keep your moods high and your brain working at top performance all day long. Those smaller portions will leave you feeling lighter and less sluggish, for a shorter recovery time post-meal.

Exercise

OK, this one’s not about eating. But it’s no secret that exercise can boost your mood (especially if you’re laughing.) Several studies have shown that exercise increases serotonin function in the human brain. Exercise has also been shown to increase your energy level, and I think we’ve all experienced that post-gym pep in our step.

Even low-impact exercise like yoga or walking can help you make it through the day, according to Mark at Marks’ Daily Apple. Or crank out some HIIT like metabolic circuits if you really need to be raised from the dead. And of course, hold onto that exercise high by eating the right foods after your workout. (Start with a peek at my Quick and Dirty Guide to Eating Post-Workout)

Another Reason to Be Happy

Going for a mood boost isn’t just a pleasant indulgence — it’s a life saver. Researchers have shown that hostility is a risk factor for coronary heart disease and all-cause mortality.

Hear that? You can die from being cranky.

Luckily, you can snag a mood boost (not to mention, health and longevity) with a few simple tweaks to your daily routine.

Have you noticed the effects of certain foods or activities on your mood?

More good reads:

• Putting 5 New Energy-Boosters to the Test
• Want to laugh? Try a Kim Kardashian exercise DVD
• Wake up! How to “buzz” your brain for a better workout

Well, it’s been six days and I’m pleased to report that I have not sprinted into the nearest Starbucks for an afternoon double shot with a craving for my delectable energy boosters. Nor have I sleepwalked to the pantry in the middle of the night (I don’t think) to brew a second cup.

But these uncharted, under-caffeinated waters have washed up one problem…

Since Monday, I’ve scaled back from five caffeinated beverages a day to one. This means not only am I consuming less caffeine, I’m also consuming less sugar.

What’s going to wake me up now?!

I’ve spent the last few days consulting fellow bloggers and experts for energy ideas of the non-caffeinated variety. Today at 7 a.m. I set out to test the lineup. So, do these alleged energizers out-perk caffeine?

Alleged Energizer #1: The Apple

“Have an apple,” people always tell me when they catch me grumbling about my coffee deficit. OK. Is an apple really going to amp me up better than a latte? I asked Google this question, and a prompt came up to assist my search: “Does an apple have caffeine?”

Apparently others are equally confused about the apple’s mysterious power to refresh. Now, I know apples don’t have caffeine, but why does it pack energy? Maybe it’s a boost from the natural sugars, or the fact that it’s water-rich?

Result: I noticed a perk-up. But is the apple more energizing than other fruits? (Really, people just like to prescribe apples, don’t they?) I’m not a big apple fan, so my next test: to see if I can suck the same energy out of a tomato, berry, banana, melon or avocado.

Next.

Alleged Energizer #2: Nix Starchy Carbs

This midday energy idea was courtesy of Noshtopia: skip the starchy carbs—pasta, rice, potatoes, cereal, bread—at lunch. Starch, a complex carb, takes longer for the body to digest and convert to energy. Steph says: “Eating vegetarian, or veg+carb, or veg+meat, is less work for the bod and it helps you feel lighter until dinner.”

Result: Instead of my usual turkey, tomato and lettuce sandwich, I had the same ingredients in salad form minus the bread. And? I did indeed feel lighter, and it was a refreshing change. I have a quick metabolism and didn’t quite last ’til dinner, but I’d lean on this light-lunch advice again for sure.

Alleged Energizer #3: Amino Acids

The authors of Mind & Mood Foods say certain amino acids found in protein stimulate the brain. To clear your head, they suggest milk, yogurt, cheese, lean meats, legumes, and fish/shellfish (which contain tyrosine, an amino acid that skyrockets alertness).

Doesn’t this “neurostimulant” sound perfect for those afternoons when you need to make it through one last project at work or lecture at school?

Result: I picked low-fat yogurt to get my amino acid advantage. I love yogurt but never paid attention to its energy effects or nutritional value: did you know one cup of yogurt contains 12 grams of protein and 17 grams of carbohydrates?!  Flavored yogurts tend to contain loads of sugar (or artificial sugar), so I had plain with a small swirl of jam and wheat germ to cancel out the sour. Not only did it lift my energy, but it lifted my spirits: it seemed like dessert!

Alleged Energizer #4: Water

For an energy boost, the guy behind Mark’s Daily Apple (again with the apple) proposes water. “Just 3% dehydration can compromise brain function and create feelings of fatigue,” explains Mark, who adds that water-rich fruits and veggies count, too.

Result: Aha! All week I’ve been replacing daily coffees Two, Three, Four and Five with water (as you can see, I sip out of habit) and despite the afternoon lulls, I have been more awake in the evening! Now, I need to work on adding water-packed foods (fruits, veggies, soups, shakes) to my diet.

P.S. Extra energy isn’t the only reason water rocks: it can help you wash away excess fat.

Alleged Energizer #5: Energy Bars

Big workout plans? Bring out the big guns. That’s what I did for my 25-mile bike ride this morning. (What’s that? I can’t put a mug of coffee in my bottle cage?)

I knew I’d need some serious energy, so at the recommendation of an enthusiastic grocery store shelver, I tried a PowerBar Performance Energy bar. Despite a dizzying ingredient list, I was able to pick out protein, vitamins and minerals, oats and cane juice… which means ample energy to the muscles, right?

Result: 20 minutes before my ride I had cereal and a piece of whole wheat toast. I was a slug. While I know I can partly blame the uphill-against-the-wind factor, other cyclists were whizzing by. Next time I’ll eat these slow-energy-releasers (see above) at least an hour in advance.

However, when I stopped to eat my Performance bar, I got instant energy. I felt like I was riding on a cloud for nearly two hours, and topped my record. Woo hoo!

(I’m not being paid to promote ProBar, by the way, I’m just stoked on it today. I usually go for Luna, CLIF Builders or Tiger’s Milk, which don’t deliver more than a snack’s worth of energy. If you’ve got a favorite sports energy bar or drink, please share it!)

Well, if you’ve joined the One Cup of Coffee challenge with me (bless you!), give the above five a try and tell us: do they perk you up better than caffeine?

<<One Cup, Day Two: Making Goals a Reality

How to Stop Sleeping Through Your Nightshift

IdealShape’s Simple Tips for Waking Up Energized

Q: What is the big deal about antioxidants? Jamie T.

A: What exactly are antioxidants?  How can they improve my health? These are the questions we often generally get in regards to antioxidants.   The health and wellness industry is just starting to scratch the surface on the benefits.

What are antioxidants? They are substances that defend against (or mop up) the harmful effects of free radicals. Free radicals are highly reactive and unstable molecules that naturally occur from oxygen in the normal course of metabolism. They also occur from the effects of UV radiation, air pollution, tobacco smoke, infection and stress.  Antioxidants neutralize, stabilize and minimize the damage produced by free radicals.  Our bodies have a natural defense against free radicals, but as we age this defense becomes less effective.  That is why we must consume antioxidants in our diets to maintain optimal health and decrease the impact of aging.

How do free radicals damage the body? The free radical effects include damage to skin, cells, tissues and organs.  This consists of general inflammation, degenerative arthritis, aging and age related diseases, and disease in general.

Where can I find antioxidants? They are found in vitamins C and E, beta carotene, carotenoids that are converted to vitamin A, and minerals such as selenium.  Some hormones and amino acids are also forms of antioxidants.  Foods rich in these substances include barley, whole grain brown rice, mint leaves, leafy greens such as spinach, broccoli, tomatoes, beets, garlic, onions, carrots, grapes, citrus fruits, and berries.  The acai, pomegranate, and blueberries have extremely high levels.  Choose a variety of brightly colored fruits, vegetables and herbs for a rich antioxidant diet.

What are some of the benefits ? Getting a variety of antioxidant rich foods will slow down the aging process of the skin, cells, tissues and organs, strengthen your immune system, and reduce the chance of developing some forms of cancer. They also help decreases inflammation. They prevent artery clogging plaque from being deposited on coronary artery walls and reduce heart disease.

How much do I need? The American Heart Association says to eat a variety of fruits and vegetables choosing 5 or more servings per day because fruits and vegetables are the primary source of antioxidants.  But can you really eat too many?  We say load up on fruits and vegetables as well as supplements and drinks high in antioxidants which are a good way to get them in a potent, condensed form.  Have fun with colors, taste and health!

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