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Study Shows Benefits to High-Protein Breakfast


A recent study may give another reason why breakfast can be your most important meal of the day, especially for women.

Study conducted by the University of Missouri-Columbia resulted in the conclusion that a high-protein breakfast helps women maintain their glucose control. Why is this beneficial? Eating naturally increases glucose levels. However, too much of an increase can lead to poor glucose control, possibly resulting in diabetes or other health complications.

"Protein-rich breakfasts led to lower spikes in glucose and insulin after meals compared to the low-protein, high-carb breakfast," says Kevin Maki of Biofortis Clinical Research. Protein is found in many popular breakfast items such as eggs, oatmeal, and cottage cheese and if this study is any indication, we may be better off reaching for these items in the morning compared ones higher in carbs such as certain cereals or juices. 

Link: University of Missouri-Columbia 


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Healthy Summer Snacks


Whether it’s a vacation, taking the family for a day in the park, or just hanging out with friends on the beach, summer is considered the ideal time to be out and about.  While we’re out, we may tend to grab a snack to carry us through the day. However, in the midst of enjoying ourselves we end up reaching for the water ice, ice cream, and other sweet (but unhealthy) snacks.

Take a look at these summer treats that go great with the season, and your diet!

Grilled Vegetables: If you haven’t yet, I’m sure you will visit a barbeque or a cookout soon, maybe even host one of your own. When you do, try throwing some vegetables on the grill such as zucchini, onions, eggplant, bell pepper, or any other low-calorie vegetable that you enjoy. It will add a lot of flavor to your meal, but won’t add nearly as many calories as other side dishes that will be close by.

Watermelon: Watermelon is an ideal fruit for the summer season. With a name like “water” melon, you would think it is made of a lot of water, and you would be right. A cup of diced watermelon contains 92 percent water, perfect for hydration during those hot summer days. Watermelon is also high in Vitamin A (helps with eye health) and Vitamin C (helps strengthen the immune system), add the delicious flavor and you have your prototypical summer treat.

Salads: Salads are relatively easy to make, and convenience is certainly what we are looking for when it comes to summer. However, try changing things up by adding some whole grain to your salad such as wheatberry or tabouli. Adding whole grain gives you the chance to taste something new as well as bring all the nutrients and benefits that comes with whole grains. If you’re looking for some healthy ways to add toppings to your salads, take a look at this.

Just because we find time to take a break during the summer doesn't mean we have to take a break from our diet. These snacks are great to enjoy in the summer and don’t come with the guilt of not sticking to your diet. If you have any other snack ideas that you love to use during the summer feel free to leave them in the comment box below. 

 Links: Watermelon.org, Webmd, Redbookmag,com


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The World's Increasing Weight Problem


Over the years weight and obesity* has become an increasing concern in America. However, a recent study shows that this issue spreads beyond our borders. 

The recent study published in the medical journal The Lancet, gives a comprehensive look at obesity around the world and the results are universally the same: obesity is rising. The study analyzed 188 countries and it took a look at obesity rates from 1980-2013. During that time, they found that the obesity rate rose 8 percent for both men (from 29 to 37 percent) and women (from 30 to 38 percent). Also, overweight* and obesity rates increased in children and adolescents by almost 50 percent, with the increases primarily occurring in developed countries. 

 Even with the obesity increasing around the world, the United States continues to contribute most to the rising rate with 13 percent of its population, or 87 million, being obese. However, they are a couple of silver linings that we can consider. For one, developed countries such as the United States have seen their pace of obesity slowed recently, and our physical activity levels are increasing. With and increased activity rate and better dieting methods maybe we'll be able to be one of the few (or the first) countries to decrease the rate in the future.

For more information on the study, click here.

*Overweight- Body Mass Index (BMI), or weight-to-height ratio, greater than or equal to 25 and lower than 30.

*Obese- BMI equal or greater than 30.

Links: Institute for Health Metrics and Evaluation, USA Today


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