Can You Hear Me? Common Ear Conditions

Hello everyone! Last summer I experienced something that was very scary to me. I started suffering dizzy spells when I would wake in the morning. So much so that I would have to sit by the side of the bed before getting up and wait till the room stopped spinning. It was very alarming! Shortly thereafter, I started noticing this constant hum in my head. It got so annoying that I finally went to see a specialist at Houston Medical Center. Eventually, the dizzy spells stopped but unfortunately the low grade hum never has. When I went to see the doctor he performed all sorts of tests and could find nothing wrong with me. He explained that the dizzy spells could have started as a result of low blood pressure or as a direct result of high stress or anxiety. There were no clear answers. We were in the process of selling our home at the time and I was under immense pressure to move all of our belongings out in a short timeframe. He diagnosed the noise in my head as tinnitus.

Tinnitus is a disorder that causes people to hear a ringing, roaring, buzzing or hissing inside the ears. The sound can vary in intensity and people with the disorder do not necessarily suffer from hearing loss. Unfortunately there is no cure for this condition. In researching this topic I found that hearing problems occur most often in people who are over 50. The most common type of age-related hearing loss is know as presbycusis. People with this condition have a very difficult time hearing what others are saying to them, especially high pitched voices of women and children. Presbycusis does tend to affect men more often than women and since it happens gradually many people may not be aware that they are even experiencing it until it becomes very obvious.

No medications or surgery can reverse a permanent hearing loss. The only solution for presbycusis is a hearing aid which can be very small and therefore not noticable. The only solution for tinnitus the doctor offered me was to purchase a white noise machine which would mask the hum in my ears with a more pleasant noise. To prevent any hearing issues you must be careful to avoid loud sounds. If you must be exposed to harmful levels of noise make sure to protect yourself with earplugs and never listen to loud music with earphones. I live with my tinnitus every day. Somedays it's worse than others, but a day never goes by without me wishing I didn't have it. Take care or your hearing because you can't reverse the damage you may cause if you don't! Hope you found this article informative, take care and remember to stay healthy everyone!

Your Skin Needs Love Too!

Hi everyone! This last weekend I must have spent over 10 hours outside doing some heavy gardening. I have to admit, that I carelessly went out there to pull weeds and plant flowers without slathering my skin with sunscreen. I periodically wore a big hat, but was not as diligent about keeping it on as I should have been. By the time I made it back into my house to rest and shower it became apparent I had made a major mistake . When I looked into the mirror before my bath all I saw was a splotchy, beet-red face staring back at me! I had such regrets, because I am fully aware of the damage I probably caused. My face already has a smattering of freckles because of fair complexion. At my age, I am starting to see the beginning of sunspots here and there, which does not make me happy, so I should have know better than to be so careless.  Our skin changes as we age. It becomes drier, thinner and more wrinkled. Many common skin conditions include age spots, shingles, purpuras, seborrheic keratoses, and skin cancer. Purpuras are common, spontaneous reddish-brown or purplish bruises, usually appearing on the arms and legs and are caused by bleeding under the skin. As our skin thins it becomes more prone to injury. Seborrheic Keratoses are harmless skin growths that are common among older folks. They are raised, light brown spots that thicken over time. Shingles is a painful, blistery skin rash that usually strikes one side of the face or body. You suffer a burning or itching sensation when shingles strike. It is a very common illness in people over 50 and can be very debilitating. Skin cancer is the most common form of cancer in America and fortunately is very curable if caught early. There are 3 types of skin cancer: basal cell carcinoma, which is the most common. There is also squamous cell which are slow growing but can spread and be fatal if not treated early. Then there is melanoma, which is the most dangerous of all skin cancers. This type of skin cancer can spread beyond the skin to other organs. Fortunately, most cases of melanoma can be cured if treatment starts early enough. The main cause of skin cancer is excessive exposure to the sun's ultraviolet rays.  This is exactly why I should have been more careful this last weekend and why you should always take caution when working in your garden, especially if you are fair skinned.  I will be much more careful going forward. With this beautiful weather we have been having here in Texas lately I plan much more "outside" time! Take care everyone, and remember to make your health a priority!

Good News For All You Popcorn Lovers!

Hi everyone! Recently I was talking to my best girlfriend, Mollie and I was explaining to her that I have gotten hooked on popcorn! I told her I used to be a potato chip kind of girl, but now I'm in love with popcorn. I was referring to the microwave kind that is real low in calories per bag, the mini portions. She was explaining to me that I needed to be careful because of the carb count and that I could easily pack on the pounds if I didn't watch it. She went on to say that if I am going to be eating popcorn every day, that I should at least invest in an air popper. That's all it took for me to make a beeline to my local Walmart to purchase exactly that! It has been the best little investment in my snack routine and today's news that came out all over the internet confirms that I made one of the best choices when it comes to snacking! According to a new study, popcorn may have fruits and vegetables beat when it comes to antioxidants. I would have never imagined this. The study suggests that one serving of popcorn has more antioxidants than a day's worth of fruits or vegetables in the average American diet. The study's author is a chemist by the name of Joe Vinson. He stated that popcorn may be the perfect snack food! According to Vinson this is because it is the only snack food that is 100 percent whole grain and whole grains have much more fiber than most vegetables and fruits. When something is labeled "whole grain" in America it only has to be 51% whole grain, therefore the more whole grains a food has the higher the health benefits. Antioxidants play a key role in protecting against cancer, heart disease and other diseases. In addition, they also help to combat free radicals produced by the body in response to things such as exposure to cigarette smoke and radiation.
As with any food you consume though, the key is to be careful not to cover it with unhealthy toppings such as salt, butter and oil. Get creative! Believe it or not, I love mine with Louisiana hot sauce, or tabasco sauce with a sprinkle of parmesan cheese. Delicious! You can also try cinnamon, curry powder or dill for an interesting taste combination. As with everything, eat it in moderation and do not use it to replace your broccoli and apples just yet, because those give you nutrients you can't get anywhere else. Instead, eat popcorn as a way of trading up on your snacking and doing away with the unhealthy ones you usually reach for!
Have a healthy week everyone!

Why Aren't Digital Scales Ever Accurate?

Hello everyone! I have been extremely busy lately and have gotten just a bit lax about hitting the gym daily. I recently started a new business in my town and have been doing lots of running around kicking it off. This shift of my attention means I take away focus on my exercise routine, so today I made a commitment to myself to get back on track. I started out by getting on the scale to do my weigh-in. At first I almost had a heart attack when the scale said 150! I thought, 'oh no! all my hard work to get the pounds off and they're creeping back on!'. (Remember, I started this journey to get fit in January and weighed in at about 157) I immediately jumped off and got back on. This time it said 146! My gosh, I lost 4 lbs in 5 seconds, amazing! I went for a third try and this time it said 147. I finally gave up, put my running shoes on and drove straight to the gym for a heavy calorie-burning workout. When I was done, I got on the scale they have there, you know, the old-fashion kind. It told me that I am 148.5. I'm still not satisfied, because at one point I had gotten down to 144. All this tells me is that I need to re-focus, get back on my daily work-out routine and continue to eat healthy, nourishing foods.... and that I need to toss out my old, digital scale!
Have a happy, healthy day and!

The Health Benefits of Coffee

Good morning everyone! Its about 9:00 am here in Texas and all I can say is I am so grateful for that hot pot of steaming coffee brewing in the kitchen! I didn't always like coffee, but about 35 years ago when I was a newbie employee at the Telecom Giant I used to work for I got used to pouring myself a cup or 2 every day just to get an energy jolt. Ever since then, it has become a habit I just can't live without. I can't even imagine not starting my day every morning with a couple of cups. Recently there have been studies that indicate that having a cup or two every day is actually beneficial to your health. This is good news for folks like me, because it would have been terribly difficult to give up something so tasty.  New studies show there are quite a few benefits to drinking coffee.  Some of these include giving you the ability to think clearly, lowering depression risk in women, lowing prostate cancer risk in men, protecting against Parkinson's disease, type 2 diabetes and liver cancer. Also, new research presented at the American Association for Cancer Research conference shows that coffee could help to ward off basal cell carcinoma, the most common cancer in the world! Another benefit is that coffee is full of antioxidants which we all need. Keep in mind though that you should still go by the old maxim, "everything in moderation" because heavy caffeine use (4-7 cups per day) can cause problems such as anxiety, sleeplessness and irritability. Also, remember that anything you add to coffee, such as cream and sugar can add unnecessary calories to your diet. Ok, I've got to go, looks like my pot is ready!      Have a healthy day everyone!

Whole Foods Market vs. H-E-B Central Market

Hi everyone! In case I've never mentioned this before I was born and raised in Houston, Texas. I lived there my entire life until 6 months ago when I moved to a small country town between the 3 big cities of San Antonio, Austin and Houston. One of the things I miss most about living in the big city though is having options! When you live in a big city there are a multitude of options in everything imaginable! There is every kind of pharmacy, doctor, restaurant, and shopping center available on every corner. Anyway, you get the picture, small towns leave a lot to be desired when it comes to options! Living here, the one big option I miss most is in grocery stores! It is hard to find specific products when you only have one or two small ones in town. Luckily, I visit Houston often enough since my 3 sons still live there which is when I get to indulge in a great grocery shopping experience! Here in Texas, we have two of my favorite grocery stores available, Whole Foods Market and H-E-B Central Market. Both of these stores are absolutely incredible when it comes to variety and fresh and healthy choices.  I have added the link to each one of the stores so you can visit and see for yourself the wide variety of choices they offer. Whole Foods Market was founded in Austin, Texas by four businesspeople who decided the time was right for the natural foods industry. The original market opened in 1980 with just 19 people staffing it at the beginning and it was an immediate success. After being in the grocery business for many years and having many successful H-E-B stores throughout Texas, the owner, Charles Butt developed the first H-E-B Central Market in 1994. Coincidentally, his store also started in Austin. His goal was to build a market that would turn the shopping experience into something enjoyable and unparalleled by carrying products never before offered in Texas. If you are on a special diet, such as gluten free, you will have no problem finding an abundance of products. If you want a special wine your head will spin with the selection they both offer! Both websites are full of wonderful cooking ideas, including mouth watering recipes accompanied by beautiful photos of each dish. They both offer newsletters you can sign up for and they both offer cooking classes you can register for. They each have a wonderful and informative blog available to read that keeps you posted on the latest cooking trends. Here are the links to each of their blogs so you can decide for yourself which you like best: Whole Story-the official Whole Foods Market blog and More Please! The Central Market Blog. They are both filled with great posts I thought you would be interested in reading. I personally tend to like the Whole Foods website more because I find it more attractive and informative. This does not necessarily mean the store is better, since they both have great things going for them. I have recently shopped in the newest Whole Foods in Houston on Waugh Dr. and have to admit I fell in love. The ambiance was wonderful, the salad and wine bar was fresh, and the selections were great. You will be paying more for your products though as I have discovered it's a bit pricier than your normal grocery store such as Kroger. For this reason, I cannot indulge shopping there often. I haven't made it to the new Central Market on Alabama St., but have heard great things and I do plan to visit soon to give it a test run! In the meantime, I hope this quick breakdown helps you visit two great websites that are chock full of tasty recipe ideas and fabulous, healthy products!

Have a happy week everyone, and remember Healthy Living Over 50 is so important and it's easy!

A Social Life = A Healthy Life!

Hello everyone! Hope you have had a great weekend so far and are gearing up to have a wonderful, healthy week coming up! Whether you are using this Sunday to catch up on chores you had pending or doing all you have to do to get ready for the work week it is important for you to do all possible to enjoy life. One way to do this is to take time out to be with your family and friends. I had an especially fun-filled weekend being with the people I love most, my husband and kids! Friday evening we drove into the city to celebrate our son Steve's birthday (so hard to believe the kid is 29 years old!) at a trendy restaurant in Houston. We were joined by his darling new wife and our other son Matt's sweet girlfriend. The only reason I mention this to you is because I think as we age many of us tend to want to just stay home to avoid seeing other people.  This is not good and could be caused by a number of reasons. Depression, agoraphobia, loneliness, no friends, or just something as simple as not wanting to make the effort to dress up. Regardless of how much effort it might take though, we have to remember the importance of social interaction to our physical and mental health. How many times have you hesitated to attend a family function because you were not in the mood just to find after it's over that you had a blast? Probably more times than you care to admit. Also, keep in mind that it is not impossible to stay on your diet just because you are eating out. I admit, it is harder to stay on track, but with focus and determination you can make healthy food and beverage choices while out socializing. Admittedly, when I was done with dinner, which consisted of a delicious spinach salad with a glass of white wine, I was concerned I would not have the strength to resist all the tempting deserts that were offered to us. Luckily though I had no desire to indulge and was able to stop at just one bite of Steve's birthday cake. The night was a success, we had great family time, laughing and reminiscing and best of all we left with so much joy in our hearts. So remember! Go out, have fun, laugh, eat, drink and be merry! All in moderation of course. Just make it a point to get together with friends and family because they are the ones that love you most and the ones that will bring you the most joy!
It's so important for you to have a social life in order to have a healthy life! Have a great week everyone!

Stay Safe - Prevent Falls!

Hello everyone! Recently when I was biking with my best friend in Austin I kept having flashbacks to a time when I was much younger and suffered a severe fall off my bicycle.  The incident happened over 30 years ago, but to this day I am still traumatized by the memory of the severity of the injuries I suffered. As we all get older we become more prone to accidental falls. This is especially disconcerting because it leads to decreased mobility, restrictions in our lifestyle and dependence on others for our everyday needs. We can do many things to protect ourselves from becoming victims of an accident.  According to research, the risk of a hip fracture doubles every five to six years after the age of 50. Hip fractures are one of the most disabling fall-related injuries. My own sweet mother never recovered from a hip fracture and passed away after surgery to repair her injury. This makes this topic very personal for me and makes me hyper-aware of being safe in my day to day activities. Older people are more prone to falls for a number of reasons. Many times  our reaction time is slower and our sense of balance declines. Age related vision problems such as cataracts and glaucoma could also lead to falls. This is exactly what caused my own mother's injury. Illnesses such as high blood pressure, stroke or arthritis can lead to balance problems. Inactivity is another real problem which could be directly tied to injuries from falling. If you don't stay active, you lose some of your muscle conditioning and your stamina is greatly affected. Prevention is obviously the key to staying safe, so I would like to share with you some pointers to follow to ensure you do your best to prevent falls.  Here are some tips for staying on your feet:

• Exercise! It can build muscle tone, improve your balance and strengthen your bones.
• Have your vision and hearing checked routinely.
• Talk to you physician about side effects of drugs you may be taking. Be aware of those that may cause drowsiness and loss of coordination.
• Make your home safer. Clear all your walking paths to avoid clutter which may be a tripping hazard.
• Limit your alcohol intake. This may affect your balance and slow your reaction time.
• When out walking, be cautious of the road in front of you. Make sure the path is even and clear of debris such as branches and rocks.
• Be especially cautious when walking outdoors in wet or icy conditions. Use salt or sand on sidewalks, steps and driveways.
• Always wear shoes that give you good support and have non-slip soles.
• Keep things close at hand, avoid climbing a step stool to reach items.

Have fun, stay active, get lots of exercise! The goal is to enjoy life while avoiding injuries!
Have a wonderful Friday and a beautiful, healthy weekend!

Mental Fitness is as Important as Physical Fitness!

Hi everyone! The funniest thing happened to me the other day when I was visiting my family in Houston. We were all sitting in a restaurant having lunch when out of nowhere a woman came up to our table and greeted me warmly. "Hi Nancy! How are you girl?" I stared at her and drew a blank. I was completely mortified because she obviously knew me very well. My unease was apparent so she quickly told me who she was. Turns out she was a teller at my local bank back home in my little town who just happened to be visiting friends in Houston.  Even though this happened several days ago, I still feel so badly for this woman because I felt I was being rude for not recalling her name when she approached.  I also still feel the tinge of humiliation for being unable to recall her name. The truth is that as we get older our mental acuity is not as sharp as when we were young. Mental fitness is like physical fitness. Just as we should walk, bike, swim, etc. for our physical self we should practice exercising our minds as well. Growing older does not automatically mean you will lose your ability to think clearly, remember facts or be able to reason, but most people find that their memory slows down a bit as they age. Very often, however, the memory loss is related to stress, depression, medications, poor nutrition, changes in life such as retirement or even at times, grief. Research indicates that eating foods rich in antioxidants such as fruits and vegetables may help prevent the natural decline in brain function that comes with age. Research also indicates that exercise is one of the keys to keeping your mind sharp as you age. It helps to preserve the blood supply to the brain.  Regular exercise can help us all maintain quick reaction times and improve our brain power. The old adage is absolutely true, if your don't use it you lose it! Some suggestions for keeping your memory sharp are:

• Build routines into your day. Having a routine helps you remember more!
• Make lists. This helps your mind stay free of clutter. I keep a notepad by my bed to clear my mind before going to sleep.
• Do crossword puzzles or play on-line games with friends. I play Words with Friends daily on my computer or iPad. I have a first generation iPad, but am really looking forward to the new one coming soon. Recently, Apple unveiled its third generation iPad, which has been simply named "new iPad." It boasts remarkable features like Retina display and packs 4G LTE technology, which will enable faster streaming and downloads and should make playing games and working on-line crosswords much easier for all of us.
• Try making associations, especially visual connections, between what you are trying to learn and what you know.  Experts say the more ridiculous the associations, the better the chances of recalling things.

I hope what happened to me never happens again since it was so embarrassing! I plan to follow my own advice to keep my mind sharp in the future and hope you do too! Have a happy and healthy week everyone!

Exercise and Travel is a Great Combination!

Good morning everyone! Life has been a whirlwind for me lately. Recently I decided to meet a girlfriend in Austin for a "boot camp" trip and to pick up my daughter for a spring break visit home. My friend and I decided we were going to take our bicycles and focus heavily on eating right and exercising a lot. If you have not been to Austin, Texas you are missing a great treat. The city is filled with bike trails, lakes, great eateries and nightspots everywhere you turn. This week is the world famous SXSW (South by Southwest) technology and music week but we arrived on Wednesday evening and beat the crowds! We immediately unloaded our bicycles at the local park and rode about 3 miles the first night, not enough to get much exercise before the dark set in. We shared a delicious dinner that evening since neither one of us was really all that hungry. I feel that most meals are worth sharing since at most restaurants they are so large. This not only saves calories, but helps if you are on a limited budget. The next morning we drove over to the beautiful bed and breakfast down the street called The Mansion on Judge's Hill and again shared a delicious protein filled breakfast including a veggie omelet, coffee, a cup of fruit and 2 slices of bacon while skipping the toast altogether. This was the perfect meal and gave us enough fuel to hit the bike trails again! We made it over to Lady Bird Lake which is in the heart of downtown Austin and has a fabulous hike and bike trail system. We rode our bikes for at least 2 hours and really got a workout! Even though my legs felt heavy I felt exhilarated by the riding. The trail is very shady and winds along the banks of the lake formed by the Colorado River. It is hilly in some spots making it a challenging ride for the novice biker. If you go make sure you dress lightly and take plenty of water. I highly recommend this trail as I truly enjoyed the experience. We packed our gear and headed over to Bess Bistro on 6th street. This is a sweet and cozy little basement restaurant that happens to be owned by actress Sandra Bullock. Even though you probably won't see her there you will be treated to a great meal. We had a cobb salad with lots of protein packed grilled chicken and blue cheese. Of course you should always ask for the dressing on the side to avoid loading any salad with needless calories. After our meal our boot camp was winding down, but it was not completely over yet. We headed over to the State Capitol and took the official tour! We walked all over the building with the tour guide giving us a history lesson for at least an hour. I have to say by this point my legs were feeling a bit of a burn! When we walked into the historic capitol building it was warm and overcast, but when we walked out an hour later it was storming and cold! That's the crazy weather in Texas for you! The change in temperature was fine, because our trip was coming to an end the next morning anyway. That evening, we celebrated the start of Spring Break with my daughter and again ate a delicious meal of hot minestrone soup at a local eater called Mandola's. All in all, it was a short 2 day trip packed with lots of activities, exercise and healthy eating. Who says you have to throw your diet out the door when you travel? Stay healthy everyone and have a great week!

Living With Arthritis When You Want to Stay Active!

Hello everyone! I was at the gym a few days ago doing my core exercises which involved lots of leg lunges and much bending at the middle and I have to say that today I am super sore! It's not easy being 55 years old and still wanting to be active, but it is mandatory that at this age we do exactly that. When I look around the room I see mostly 25-35 year old women moving with such agility and I stand there in awe of them. I admire the fact that they recognize the necessity of exercise at an early age in order to avoid the aging pitfalls that many of us suffer later on in life. One of the common problems many of us over 50 years old deal with is arthritis. Arthritis is a general term for a group of disorders that might cause you pain, stiffness or swelling of the joints. Any of your joints can be affected, including the knees, hips and fingers. A dear friend has arthritis of the neck and has great difficulty dealing with it since his job involves working at a computer all day. Arthritis is usually a chronic condition and is common among older folks especially over the age of 65. The 3 most common kinds are osteoarthritis, rheumatoid arthritis and gout.

Osteoarthritis - used to be known as degenerative joint disease.It is the most common form in older people. It usually occurs when the protective layer of cartilage between bones wears away and the exposed bones rub against each other. This causes spurs to develop and ultimately damages the nerves and muscles. Osteoarthritis usually affects the hands, knees and hips. It also tends to run in families. Being overweight can also increase your risk because of the stress put on the knees.
Rheumatoid arthritis - usually occurs when the membrane that surrounds a joint becomes inflamed and gets thick which in turn causes much pain and stiffness, especially when you get up in the morning.  It usually affects the joints in the hands, but can also affect the arms, legs and feet. This type of arthritis can also damage the body in other areas such as the eyes, lungs and heart. It is believed to be an autoimmune disease, which means the body mistakenly attacks its own tissue.
Gout  - this condition is caused when blood levels of uric acid, which is one of the body's waste products, gets too high. The excess uric acid forms crystals in the spaces around the joints. The body's immune system attacks these crystals, causing the joint to become inflames and painful. Gout might attack your toes, ankles, elbows, wrists and hands. A gout attack can come on very suddenly and is very painful. This condition usually attacks men more than women and is triggered by many factors. Drinking too much alcohol and eating a diet rich in foods that raise uric acid levels such as sardines, organ meats, gravies or sweetbreads may lead to an attack.

Living with arthritis is difficult but can be handled. Of course you should consult with your doctor on your personal game plan. From what I can read though, exercising daily is very beneficial. Moving your joints is supposed to help reduce the pain and strengthen the muscles and bones. It's important for you to take rest breaks throughout the day if your joints are inflamed and to apply heat or cold to sore joints. Heat relaxes your muscles and cold reduces inflammation and swelling. Again, I am not a doctor, so you should always consult your personal physician for your best treatment plan.  The bottom line is that you should understand there are treatment courses that can help you stay active and assist you with your plan to continue
Healthy Living Over 50!  Have a wonderful day everyone!

Rules To Follow If You Want To Lose Weight

In the small town where I live we have a favorite restaurant that serves a daily lunch buffet. Even though all the items are delcious not all of them are heart healthy. In our culture it seems that the mindset is that you should get all you can eat since you're going to pay the same price regardless. Because of this, I notice most folks really pile it on and even go back for seconds. I can't say I have never been guilty of this sort of behavior myself. Not everything in a buffet line should end up on your plate and obviously, there is a true correlation with the amount of food on your plate and the size of your wasteline. With that being said, there are a few rules I have heard that we should follow if we want to lose weight:

• Be carb conscious - Carbs are usually the most overeaten of all food groups. So instead of reaching for the mashed potatoes or pasta, reach for the brown rice or quinoa instead. Whole grain pasta is always a good choice as well.
• Fill your plate with veggies -Remember to make solid veggie choices. Avoid the starchy ones. This will help you avoid a "still-hungry" feeling when you leave the table!
• Eat fruit, but not with a meal - since it's an insulin booster reserve fruit for an in-between meal snack not as part of the main course. The only exception to the rule are berries, which you can eat a handful of with a meal as a "dessert" now and then.
• Learn what good portion sizes are - We have all been raised to eat huge portions, therefore you will need to pay close attention when you sit down to eat to be more aware and conscious of your portions until you can automatically know what a healthy serving size looks like.
• Focus on getting your protein - Make sure you get about four to six ounces of protein (that's about the size of 2 decks of cards), more than that and you risk eating too much fat. So forget that huge t-bone or porterhouse!
• Eat less! Remember the attitude of "less is more"  - Keep it small and light, such as a little salad with four ounces of protein, a small portion of rice or sweet potato, some yummy veggies. Enjoy a couple of squares of chocolate for dessert instead of the whole chocolate bar. If you eat out you might consider having your meal halved at the start and immediately have your waiter box up the other half.

Have a happy day everyone! And remember, Healthy Living Over 50 is not that difficult!

Don't Skip Breakfast to Cut Calories!

Hi everyone! Ever since I started being much more vigilant about my nutrition I have started noticing calories and how fast they add up! Everything I read gives pointers on how to cut back on needless calorie intake. One thing I have learned though, is that you should never cut out eating breakfast just to cut calories. In fact doing this could be counter-productive. Research consistently shows that people who are the most successful at losing weight are the ones who start their day with a well balanced, nutritious breakfast. In addition, people who eat breakfast routinely have better vitamin and mineral stats and those same people tend to eat fewer calories from fat. It seems that breakfast really is the most important meal of the day.  Many studies, in both kids and adults alike, have shown that breakfast eaters seem to weigh less than breakfast skippers.  The theory is that eating a healthy balanced breakfast can reduce your hunger thoughout the day which in turn reduces your chances of making bad meal choices. Typically, hunger gets the best of breakfast skippers, and they end up eating more thoughout the day. The key is that your breakfast must be nutritious, not just delicious! In other words, your meal must contain a balance of protein and/or whole grains and not be loaded with fat and calories, like a doughnut for example. Eating breakfast also gives you energy to do more physical activity and generally be more productive all around which is so vital to weight control. Eggs are a great breakfast choice because they are loaded with protein. They tend to be more satisfying than cereal and white bread because of this. In the past, eggs have had a bad reputation due to their cholesterol content. All that has changed now, due to chickens being given healthier feeds which make cholesterol counts lower. But if cholesterol is still a concern, feel free to use just egg whites which are free of cholesterol, yet still high in protein. Eggs are also very high in essential nutrients such as vitamin B-12, selenium, phosphorus and riboflavin.  If you aren't too excited about eggs, try low fat greek yogurt, whole-grain breads or cereals and fresh fruit. There are many choices to select from. The main goal is to select wisely. Ultimately, calories are what pack the pounds on, so you want to get the most nutritious bang for your buck. Happy eating!

Yummy Raspberry Smoothie!

Good morning everyone! Wanted to share a great, delicious smoothie recipe I created yesterday. I found it to be satisfying and really refreshing! When I got back from the gym it was the perfect thing to rehydrate me. It is full of protein and very low calorie! Try it, I think you will like it as much as I did!

• 1 cup fresh green tea
• 1 cup almond milk
• 1/2 cup frozen raspberries
• 1/2 banana
• 1 tsp almond slivers
• 1 scoop vanilla protein powder
• 1/2 tsp diced fresh ginger
• 1 cup fresh spinach
• 1 scoop of ice cubes

Blend well until all ingredients and ice are completly crushed.  Makes several servings! Enjoy!