The fat, sugar and calorie content of many of the pastries available at your local diner and coffee shop are on par with dessert. When did dessert foods for breakfast become normal and reasonable?

It is important to read the label and look at the sugar content of breakfast foods. For example, plain yogurt is generally optimal since there is no added sugar. However, breakfast cereals can be a bit tricky. Those with minimal ingredients, such as puffed rice, wheat and bran cereals, typically have little to no added sugar. The organic brands for yogurt or the organic aisle for cereal may have lower sugar contents and are a great place to look for nutritious options.

Here are some helpful tips when thinking about breakfast: 

• Whole foods and cooking your own meal are best when time allows. Our modern lifestyle dictates seeking convenience, so make sure you read the label before you throw that quick bite into your grocery basket.
• Consider whole-grain hot cereals. Steel cut oats, rolled oats and other whole grains such as millet and quinoa are great options. In many cases, hot cereals can be made in advance, so you only need to heat them up and add in some dried fruit and nuts.
• Nut butter is a great option. Grab-and-go packages of nut butter are readily available. Nut butter is tasty with fruit, vegetables or whole-grain baked goods. If you’re going for simplicity with ingredients, be sure to skip the low-fat and fat-free options.
• Ricotta cheese makes a yummy protein-packed spread on whole-grain baked goods and fruits. Drizzle it with some honey for a touch of sweetness.
• Try making your own smoothie so you can control the sugar content. Start with a protein base, such as plain yogurt, kefir, nut milk or protein powder. Add frozen or fresh fruit and some vegetables, such as spinach, kale and cucumber. Follow up with chia seeds, nuts, flax or cacao for added flavor.
• Eggs are a fantastic source of protein for your morning meal. Hard-boiled eggs stay fresh for a week and are perfect for a grab-and-go breakfast. You can make a frittata or omelet with fresh eggs and whatever vegetables you have on hand. Or how about a fried or poached egg over sautéed zucchini?

The post When Your Breakfast Starts to Look Like Dessert, Do This appeared first on HealthStylz.

A sedentary lifestyle paired with consuming too much fried food and red and processed meat and not enough fruits, vegetables and whole grains may lead to increased risk of heart disease, metabolic syndrome, nutrition deficits and a range of other ailments. However, there’s more to fast food than highly processed, fatty, salty meals or sugary treats. The following are some tips for healthier fast food:

• Look for foods lower in saturated fat and higher in fiber
• Focus on lean meats and plant-based protein sources such as beans and avoid fried meats
• Bring your own nutrient-dense sides and add-ons such as dried fruit, nuts, homemade salad dressing, yogurt, etc.
• Be mindful of portion size and stop eating when you’re satisfied
• Learn menu descriptions and steer clear of dishes that are labeled creamy, battered, breaded, crispy and include butter or oil sauces, which typically contain more calories
• Stick to water for a beverage

Next time you find yourself about to order that fried crispy chicken sandwich, take a moment and consider an alternate choice.  You’ll likely feel better afterward and your body will thank you!

The post Healthy Fast Foods: Tips and Strategies appeared first on HealthStylz.

However, there was one food trend that holds a soft spot in my heart — the cheese ball, a magnificent array of cheese, herbs, spices and nuts. But a huge hunk of cheese slathered on crackers isn’t exactly considered a healthy appetizer option. So I set out to make a bite-sized savory cheese ball appetizer that is both nutritious and delicious.  Enjoy!

Bite-Sized Grape Cheese Balls

Makes 30 balls; 2 balls per serving

Ingredients

• 5 ounces goat cheese
• 4 ounces cream cheese
• 1 tablespoon minced chives plus 3 tablespoons chopped chives, divided
• 1 teaspoon honey
• ⅛ teaspoon black pepper
• 30 red seedless grapes
• ½ cup chopped walnuts

Directions

1. Mix goat cheese, cream cheese, 1 tablespoon minced chives, honey and pepper thoroughly in a bowl. Set aside remaining chives.
2. Using around 1 tablespoon of cheese mix, place one grape in the middle, forming cheese mixture around grape into a ball shape. Place each grape cheese ball on a plate lined with wax paper.
3. Place all cheese-grape balls in refrigerator for 1 to 2 hours.
4. Before serving, place remaining chives in one bowl and walnuts in second bowl. Roll half the cheese balls in remaining chives and the other half in walnuts until evenly coated. Serve.

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Ways Your Food Intake Can Affect Your Mood

You aren’t eating at regular intervals. Not consuming enough calories can lead to problems, such as feeling foggy, tired and low energy.

You’re cutting out or skimping on essential food groups, which your body needs to fuel itself and produce serotonin, the brain’s “feel good” chemical.

You’re forgetting essential vitamins and minerals, which can cause depression, inability to concentrate and chronic fatigue. A diet lacking essential nutrients such as iron can disrupt brain chemistry and alter mood and behavior.

You’re not getting ample omega-3 fatty acids, which have been linked to a lower incidence of depression.

You’re eating many processed foods, which may contribute to a larger waistline, feeling sluggish and potentially lead to insulin imbalance and inflammation when over-consumed.

• Insulin levels: Some processed foods, especially those with large amounts of added sugars, can cause insulin levels to spike and drop rapidly, causing hunger to occur again fairly quickly.
• Inflammation: Chronic inflammation can be a result of a diet that includes a large amount of processed, manufactured foods. This leads to elevated levels of C-reactive protein, which is associated with increased risk of psychological distress and depression.

Ways to Improve Your Mood Through Food

Load your plate with mood-supporting foods by eating a rainbow of fruits and vegetables.

Consume foods as close as possible to how they look in nature. For example, an orange is less processed and closer to nature than orange juice.

Eat plenty of dopamine-building foods, such as fish, poultry, eggs, leafy greens and legumes.

Increase intake of omega-3 fatty acids, found in fish, flaxseed, chia seeds and walnuts, to help fight off feelings of depression.

Sprinkle in magnesium-rich foods, which support sleep. Foods high in magnesium include almonds, spinach, pumpkin seeds and sunflower seeds.

Limit added sugars. Choose no-sugar-added varieties of foods when possible. Have fruit for dessert more often than sugar-sweetened treats.

Get your vitamin D level checked. Low levels of vitamin D are associated with depression and mood disorders. Vitamin D can be found in fatty fish, egg yolks, liver and sunshine.

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