nutrition nuggets

We had an enrichment night that gave us these "all about you" tips. I'm sure we have heard it all before but I'm going to post them any way.

{1} Breakfast is the most important meal. It kick starts your metabolism. In a recent study published in the American Journal of Epidemiology (eh?), researchers found that those who miss breakfast are more likely to be obese than breakfast eaters.

{2} Stop eating after 9pm (or a few hours before bedtime). This will give you time to digest before your body rests. On a full stomach, the risk of having a fitful night sleep and leg cramps is greater. (I guess that means no more ice cream before bed...?)

{3} Limit your caffeine intake. Caffeine acts as a diuretic, sucking water from your body and dehydrating your skin. This can lead to sallow skin and lost elasticity. If it's the fizz you crave, try a flavored sparkling water.

{4} Think zinc. The trace mineral zinc assists in the maintenance of collagen and elastin fibers that give skin its firmness. It also links amino acids that are needed for the formation of collagen, essential in wound healing. You can find it in seafood, turkey, pork, soybeans, and mushrooms.

{5} Stave off the munchies by crunching on an apple a day. These orbs of goodness have 5 grams of dietary fiber each. That's 20% of the recommended daily intake, all for the low price of 80 calories. The fiber will help you to feel more full, so you will avoid snacking (like I'm doing right now).

{6} High fiber cereal. Check the label for at least 3 grams per serving. These three are safe: oatmeal, Cheerios, or Kashi brand cereal (I eat Puffins brand, I know they're high fiber too). If you add soy milk you get a bonus: studies show that eating 20-50 grams of soy protein a day can reduce harmful cholesterol.

{7} Avoid carbs after lunch. Don't over-consume starchy carbs, sugars, and fats that will bulk you up. Stay way from pasta and potatoes as the day wears on.

{8} Your body needs at least 64 oz. of water/day. Keep a bottle by you and refill it throughout the day.

{9} Eating protein at every meal can speed up your metabolism by as much as 25 percent, helping you burn away extra calories. Have a spoonful of (natural) peanut butter for a snack. It's full of Vitamin E, the guardian skin tissues. It can also be found in wheat germ oil, vegetable and seed oils, seeds, and nuts.

{10} Your body is pre-programmed to defend its weight, so if you suddenly eliminate 1,000 calories your metabolism will slow down. Instead, use a food diary to calculate your intake, then cut 500 calories from that. Never consume fewer than 1,200 calories per day.