Eating Healthy Breakfast Maintaining A High Metabolism Throughout The Day

Eating a healthy meal is very necessary to stay healthy and energetic throughout the day. Breakfast helps in maintaining a high metabolism throughout the day. However, if you skip the breakfast, your metabolism become sluggish. Also, a healthy breakfast with essential nutrients acts as a fuel for the body. The metabolism of your body helps a lot in maintaining your weight to a normal level. Therefore, people who are controlling their weight must never skip a breakfast. Eating a healthy breakfast helps to burn more calories during the day. According to a research, people who have healthy breakfast in the morning, have better concentration and memory, than those who do not eat breakfast. There are many breakfast options which can lower your cholesterol levels. These breakfast options are oatmeal, oat bran with fresh fruits. This helps in reducing the risk of heart diseases. Instead of having a sugar doughnut in the morning as breakfast, you can have a healthy breakfast which will keep you away from overeating throughout the day. Here are some of the healthy breakfast recipes with nutritional facts.

Healthy Breakfast Recipes

Strawberry Banana Breakfast Smoothie

Ingredients

• 1/2 banana (cut it into pieces)
• 10 fresh strawberries
• 2 tablespoons non-fat dry milk powder
• 1 cup orange juice
• 3 ice cubes

Procedure
Combine all the ingredients in a mixer and blend them together. A thick frothy smoothie is ready to drink.

Nutritional Facts

1. Calories - 209
2. Total Fat - 0
3. Saturated Fat - 0
4. Sodium - 70 mg
5. Cholesterol - 0mg
6. Dietary Fibers - 1 g
7. Protein - 7 g
8. Sugars - 29 g
9. Total carbohydrates - 45 g

Tofu Burritos

Ingredients

• 1/2 cup soft tofu, crumbled
• 1/2 cup chopped bell pepper
• 1 teaspoon canola oil
• 1/4 cup chopped onion
• 1/4 cup reduced fat cheddar cheese
• 1/4 cup salsa (hot)
• 1/4 cup fat free sour cream
• 9-inch multi-grain or whole wheat flour tortillas (2 tortillas)
• 1/2 cup egg substitute
• 1/2 avocado (thinly sliced)
• 1/4 cup fat free sour cream

Procedure
Take a non-stick pan and add the canola oil to the pan and place the pan on medium heat. Saute bell pepper, onions and tofu in the oil for about 3 minutes while constantly stirring it. Then pour the egg substitute in the pan and continue cooking this mixture. After 2 minutes, turn off the flame and pour the salsa and cheese in this mixture. Cover the pan with its lid and let this mixture sit for 2-3 minutes. Now, turn towards your tortillas. Make the tortillas soft by placing them in the oven for 30 seconds. Add half spoon of the egg mixture in the pan at the center of one of the tortillas and roll the tortilla like a burrito. Repeat the same procedure for the other tortilla. Garnish the tofu burritos with sliced serving of avocado and sour cream.

Nutritional Facts

1. Calories - 275 calories
2. Proteins - 16 g
3. Carbohydrates - 30g
4. Fat - 9.6g
5. Cholesterol - 3g
6. Sodium - 570mg

Lacto Ovo Huevos Rancheros Recipe

Ingredients

• Canola cooking spray
• 2 corn tortillas
• 1/2 cup egg substitute
• 2 large eggs, higher omega-3 if available
• 2 links Italian meatless sausage (partially thawed and coarsely chopped)
• 1/4 cup chopped green onions
• 1/4 large avocado, thinly sliced
• 2/3 cup canned black beans (rinsed and drained)
• Shredded cheese (2 ounces)
• 1/4 cup salsa sauce

Procedure
Apply the canola cooking spray to both sides of the tortilla and place this tortilla in a frying pan. Preferably use a non-stick frying pan. When the tortillas turn light brown, flip the tortilla. Repeat the same procedure for the other tortilla. After completing this, keep the tortillas aside. Add the egg substitute to the blender and blend them very well. Now, add the meatless Italian sausages to the same frying pan and cook these sausages. Cook the sausages until they become light brown in color. Then pour the egg mixture slowly in the pan and then stir the mixture until it is cooked. Then, after cooking the mixture, add the black beans and green onions to this mixture. Add cheese and cover the pan for a few minutes. Place this mixture on the top of the tortilla and garnish it with avocado slices.

Proper Breathing Techniques For Swimming Are Helpful In Increasing The Speed

It is important to learn how to breathe properly and in a rhythm to make the activity of swimming easier. Proper breathing techniques for swimming are helpful in increasing the speed and stamina.

To breathe properly while swimming needs practice however, once you master the technique of breathing efficiently, the performance is enhanced. The following breathing techniques for swimming would enable the swimmer to move swiftly through the water without breaking the rhythm and losing out on the 'time' factor which is of utmost importance in competitive or professional swimming. Read more on how to swim faster.

One-arm Drill: In this technique of breathing, one has to breathe away from the stroking arm. While performing this drill one should imagine that one of his hand say the right one is kept straight without motion. The stroking should be performed with only the left hand. The chin should be stuck to right shoulder. One should keep looking over the right shoulder while the left arm is being recovered. In this position, the face would downwards, facing the pool bottom. After the recovery phase, the arm enters the water. The body should be turned and rolled on to the left side while the arm enters the water. The face rotates out of the water during this phase and the air should be inhaled. The left arm reaches the back of the hip after completing the stroke. The face goes back under water and air should be exhaled at this stage.

Sidekick Drill: In this drill, one has to lie on the left side with the arm extended above the head. The right arm should rest on the side. The head should be turned in such a manner that one looks past the left arm-pit towards the pool bottom. The body should be maintained in such a position that the belly faces the side wall of the swimming pool and not the bottom. The sidekicks are performed in order to prevent the hips from dropping down and to press the left arm-pit towards the bottom simultaneously. When the face enters the water one should start exhaling the air and turn the head towards right when in need of air. The drill should be performed while lying on the left side till the end of the pool is reached. The same drill should be repeated with the right side.

Breathing for Different Swimming Styles

Front Crawl Swimming: During the front crawl, the best way to breathe is when the head turn sideways. Breathing is done while one of the hand is recovering from the stroke. Inhalation is done with the nose as well as the mouth. The air should be exhaled while facing downwards.

Butterfly Swimming: The time available for breathing in the butterfly style of swimming is less as compared to the other techniques. In this style of swimming, when the hands move downwards, below the chest, the body is automatically lifted upwards. One should breathe while the head is being lifted and exhale air when the body lowers. Read more swimming workouts.

Proper Breathing Techniques for Swimming

The following techniques would help in breathing effectively without losing the rhythm.

• The mouth should be closed while the face is in water. One can exhale with the help of nose while in water however, one shouldn't open the mouth.
• As the face is inserted in the water, a small amount of air should be released so as to avoid water from entering the nose.
• When the face turns sideways after being lifted out of water, one should exhale as much as possible with the help of nose and the mouth. This is because the air in lungs is exhaled completely while the face is immersed in water.
• Air should be exhaled bit by bit while in water as opposed to continuous exhalation of air.

The above article discusses the various breathing techniques for swimming. Practicing these techniques/drills would help in increasing the stamina and bringing a rhythm to the process of breathing.

Mountain Climbing On Weekend

I've been thinking a lot about mountains lately. They are impressive, beautiful, and each one is very different. Through the years I've climbed some of them, explored others, and often ridden to the top via a four-wheeler. The mountain that will always hold a special place in my heart is the last one I climbed using only my arms and legs to do so. It's a mountain peak that lies behind my home.


I finished the hike that afternoon. It took everything I could give and then some. By the time I reached the half-way point of Baldy, my legs wouldn't even work; both had buckled on me, and I nearly fell back down the mountain as a result. To avoid this, I dragged myself up the final yards, using my arms to pull myself forward. It had become a personal battle between myself, and that mountain. Those who had gone on before me, cheered, calling to me with encouragement and love. And when I finally reached the top, a tearful reunion between myself, my Mia Maids, and my son took place.
As you might imagine, I had quite an analogy hit as I gazed down into the valley below. It would have been easy to have given up, to have thrown my hands in the air and walked the other way. And there were moments as I was struggling to pull myself up that mountain with my hands that I questioned my sanity. By continuing forward, I proved to myself that with God's help, I could beat the odds.

We all face mountains in life, whether it surfaces as a health issue, death of a loved one, financial disasters, or a myriad of other challenges. Each mountain is very different, but they are all difficult to face, let alone climb. There are moments when it appears too hard to endure, and we're tempted to walk away.
I have seen in my life that things of value come with a price. We often endure tremendous suffering to attain our goalsbut it is always worth it in the end. If we give up, we miss the view that can be ours when we persevere.

I suspect that's what this life is all about we are here to learn to be mountain climbers. Our Father doesn't expect us to give more than we are able when trials descend, but I think He does expect us to learn and grow along the way, noting the beauty that lies within our midst. And if we've learned to stop and smell the wild roses as we make the climb, how much better our perspective will be when we reach the top.

How To Do Exercises Outdoor Healthily In Spring

Spring is the best time all over the year, the sun is shining, the weather is well, there are also beautiful flowers and grass, it is also the most beautiful season in the year. In spring, most people like to go out to do exercises and keep fitness. People should be vigilant of several precautions in spring. Some kinds of exercises are suitable to do and some are not suitable. In order to keep healthy, people should pay more attention on it.

It is better to do some preparations exercise before sports. After a cold winter, the function of body organs are at a low level and the muscles and ligaments are relatively rigid, therefore be sure to be well prepared for physical exercise. You can body parts exposed to the outside to promote local blood circulation and prevent damage to muscle and ligament injury.

The spring sports should be appropriate. In the fitness movement, excessive movement and sweating are easy to get cold and induce a variety of respiratory diseases. But if the exercise intensity is too little, people cannot reach the purpose of physical exercise. Experts suggest that appropriate exercise every day is between 30 minutes and an hour.

It is not suitable to get up too early to do exercise. Many people believe that the air is the most fresh in the early morning and they choose to run in the early morning. However, it is incorrect. 6 o'clock in the morning is the peak of air pollution. So, the more intense your exercise is, the more polluted air you will breathe in. Generally speaking, people can go out for sports when the sun rises. At four o'clock in the afternoon, the oxygen ions in the air are the most abundant, so it is the best time to keep fitness.

Do not forget to keep warm in sports. The climate in spring is varied, so the clothes should be appropriate. Pay attention to warm and cold weather, especially after sweating. After exercise, wipe the sweat from the body with a dry towel and put on warm clothes promptly.

What's more, people should not do sports with empty stomach. After overnight digestion, there is nothing in the stomach and the blood sugar is generally low. If people do exercise at this time, the viscous blood, low temperature and vasoconstriction will make people die suddenly.

Benefits Of Pet In Our Health

It's often stated that dogs are a man's best friend. However, that also rings true for many pet animals, including cats, fish, birds, and exotic animals. Just as all of these pets offer companionship to their owners, beloved animals also provide a significant amount of health benefits to their owners.

The most common pets in the United States are cats, dogs, and fish. Birds, and small animals such as hamsters and mice, are a distance third and fourth. Some pets that were formerly considered exotic, especially reptiles, are growing in popularity. Although dogs are found in more households than any other pets, more fish are domesticated than any other animal. Although most households only have a single cat or dog, most fish "guardians" own more than a dozen.

Some exotic pets such as reptiles and birds don't seem all that unusual. However, there are a number of pets that you wouldn't expect to see as family friendly household pets. Animals must be bred and trained, sometimes for many generations, before becoming suited to human interaction and earning the distinction of "pet."

Uncommon pets that have grown in popularity include chickens, tame silver foxes, hedgehogs, monkeys, raccoons, piranhas, and even cheetahs. The list could continue, although some of the most unusual "pets" are actually domesticated illegally.

Regardless of what animal is selected by its owner, both receive benefits of the symbiotic relationship. Medium-sized pets, especially dogs, are great workout partners for a walk or run around the part. Fostering at least one pet has consistently been shown to provide such physical benefits as lowered blood pressure.

Some of the health benefits are directly related to physical fitness, but some of the most dramatic health benefits for the owner are psychological.

Therapeutic institutions provide animals for some of their patients to raise as part of the recovery process. Patients are given responsibility to care for another living thing. Studies have shown that pets help patients recovered from troubled pasts, and live healthier, longer lives. Another specific use of pets being beneficial to their owner is their use as guide dogs for the visually impaired.

Even though there are many valuable health benefits given to people who foster animals, owning a pet provides many difficult challenges. Many animals leave behind dander that may severely worsen allergies. The behavior and upkeep of pet animals may also provide a large amount of stress to their owners. In some cases, animals injure their owners or other people nearby sometimes even fatally. After all, animals aren't meant to be domesticated; their natural home will always be in the wild.

Because pets are living things, with their own personality and interests, there are a wide variety of laws set to protect both the pet and the owner. A large number of states have law in place that limits the quantity of pets in a home, and regulates which types of animals are allowed. Many apartment and condominium complexes don't allow their residents to raise pets, which is difficult for pet owners, but ultimately helps to ensure that pets are raised in a more suitable environment.

Although pets aren't for everybody, they have a considerable list of benefits, physically and emotionally. Adopting pets is a great opportunity to provide a quality place to live for an animal in need of love and attention.