Think you’re not a breakfast person?  Think again.  If you aren’t hungry when you wake up, you’ve eaten too much the night before.  Our bodies are designed to trigger hunger pangs about every 3-4 hours.  After an entire night of sleep, whether it’s 10 hours, 7 hours, or only 5 hours, your body should be hungry.  If you are eating at night, this is off setting to your body’s natural biorhythm.  If you aren’t eating breakfast because you don’t feel hungry, stop eating at night and before bed to reset your mind, body, and habits.  Perfect way to drop five pounds, too.

Jessica Alba’s interview with Lucky magazine this month depicts some major truths that no one is talking about.  Jessica says that she’s on a 1200 calorie a day diet, and says she’s “basically starving”.  And we applaud Jessica for admitting the obvious.  Because you really do feel like you are starving yourself when you drop down to 1200 daily calories or less.  Trying to have a personal trainer or an actress convince us that 1200 calories a day is plentyyyyyyy is simply not true.  Of course,  if you can tolerate it, it will pay off with a lean body like Jessica’s…so there are some benefits.  Here’s what Ms. Alba says about her routine:

On her meal plan to shape up after the baby:

“I have a hard time with portion control, so I have 1,200 calorie meals delivered. But I also work out, so basically I’m starving—it sucks.  I drink a lot of water.”

Working out everyday for even just 45 minutes is good for my mental state. But getting dress and actually doing it is the worst. It’s hard to get motivated.”

What is fiber?  Fiber, found mainly in the outer layers of plants, is an indigestible substance that passes through the body virtually unchanged, without being broken down into nutrients.

Why do we need it?  Fiber is an important of the digestive process from start to finish.  It slows digestion and absorption which keeps blood sugar levels at a more even level.  Fiber makes food more satisfying.  It makes contents of the stomach bulkier so they stay there longer, contributing to a “full” feeling, which in turn can prevent overeating and obesity.

Where is it found?  Only plants produce fiber.  You cannot find it in animal products.  The best food sources of fiber are whole grains breads, cereals, pasta, brown rice, nuts, seeds, legumes, fruits and  vegetables.

Try whipping up this simple frittata for breakfast this weekend and look like a rockstar in the kitchen.  With only five ingredients, this super-simple spinach frittata is perfect for a quick, no-fail egg dish.  If you are cooking for a crowd, this recipe gives you a lot of bang for your buck.  It takes very little prep work, and you can turn out dozens in a matter of minutes.  It’s heavy on the “wow” factor if you are cooking breakfast in bed.  It looks complex, but it’s so easy.  Buy some croissants at the market, pair with some fresh fruit, and have plenty of orange juice on hand.  Instant rockstar!  Then kick back and take in the compliments.

Ingredients:   Eggs + milk + cheddar cheese + onion + spinach = Personal Spinach Frittatas

1. Preheat oven to 400°. Coat a 12-cup muffin pan with cooking spray; set aside.

2. In a large bowl, combine 8 eggs, whisking well. Add 1 cup 1% low-fat milk and 2 ounces shredded cheddar cheese to eggs; set aside.

3. Heat 2 teaspoons olive oil in a small sauté pan. Add 1/4 of a medium red onion, chopped; cook until softened (about 5 minutes). Add 2 cups baby spinach; cook until wilted (about 2 minutes).

4. Drain water from pan; cool. Add spinach mixture and 1/4 teaspoon each of salt and pepper to egg mixture.

5. Pour mixture into prepared muffin pan; bake until tops are puffed and golden (about 30 minutes).

A recent study at the University of Georgia Department of Kinesiology suggests that breakfast paired with 200 milligrams of caffeine (the average amount in a mug of coffee) improves the mood.

In clinical studies, celery always tops the list as being the “dirtiest” veggie.  Because celery stalks are extremely porous, they retain pesticides they are sprayed with…and if you aren’t eating organic celery, that’s about 13 pesticides your stalks are being sprayed with.  When purchasing celery, go with organic.  You’ll reduce your family’s chances of ingesting dangerous pesticides.  Have celery in the fridge that’s not organic?  It’s okay, it’s still edible, but be sure to wash it several times.  Using a good veggie wash or a homemade blend of one part vinegar and three parts water will do the trick.

Insider’s secret…Did you know that experts call certain fruits and vegetables the “dirty dozen” because they are higher in pesticide residue than other fruits and vegetables? 

It’s true.  So how do you combat the toxins?  Go organic, that’s one way! 

The following fruits and veggies are considered the “dirty dozen”.  When possible, you should purchase these in the organic section, assuring you are free of toxins and pesticides.  Be sure to clean your produce completely with a fruit/vegetable rinse or with a bit of vinegar heavily diluted in water. 

1. Apples.
2. Bell peppers.
3. Blueberries.
4. Celery.
5. Cherries.
6. Imported grapes.
7. Kale.
8. Nectarines.
9. Peaches.
10. Potatoes.
11. Spinach.
12. Strawberries. 

Has the Beauty Industry affected you?  Of course it has, the industry has its way with all of us.  The question is…how much has it affected you?  Do you consider the industry a help or a hindrance to your self image.

httpv://www.youtube.com/watch?v=Ei6JvK0W60I

One of the most important elements  to great body is good nutrition.

Even if your kitchen skills aren’t as advanced as you’d like them to be, you can fake it until you make it.

Soups are simple to make.  If you can cut vegetables into bite-sized pieces, you are half way there.  Really, it’s that simple.

Start with a big pot of low sodium chicken broth.   Next, add lots of veggies, such as chickpeas, corn, tomatoes, zucchini, potatoes, carrots, onions, celery, cauliflower, broccoli, spinach, etc.   Cook in the chicken broth until veggies are fork-tender.  Add lots of freshly ground black pepper and even hot sauce if you like the heat.

Filling up on high volume, low fat foods will help melt away the pounds and make your body lean, strong and healthy.

Where do you store your peanut butter?  The pantry or the fridge?  If you said the fridge… you’re doing the right thing.  Who knew, right?  Nutritionists recommend storing your peanut butter, along with all opened condiments (except oils) in the fridge as opposed to the pantry.