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Archive for March, 2018

Stop bloat before it starts.

breakfast recipes for flat belly
SHUTTERSTOCK
It’s the most important meal of the day, so it’s only right that it not only nourishes you, but also helps keep you slim. That being said, it’s easy to get stuck in a rut when it comes to your morning eats. (Hello, oatmeal every single day.)

Need some a.m. inspiration? Check out these 20 flat-belly breakfast recipes that will help you start your day right:

breakfast recipes for flat belly
LEVI BROWN
FRENCH TOAST WITH STRAWBERRIES

1 egg
2 Tbsp skim milk
2 slices whole-wheat bread
13 strawberries, sliced
1/2 tsp powdered sugar

Whisk together egg and milk and dip bread into mixture. Cook in nonstick pan until slightly browned. Top with berries and sugar.

Total: 275 calories

The fiber in strawberries heads off hunger and also helps ward off diabetes and breast cancer.

breakfast recipes for flat belly
LEVI BROWN
PISTACHIO RICE PUDDING

1/2 cup uncooked instant brown rice
3/4 cup skim milk
15 pistachios
1 tsp brown sugar
1/2 tsp cinnamon

Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon.

Total: 216 calories

In a study published in the Journal of the American College of Nutrition, dieters who snacked on pistachios daily recorded a lower BMI after 12 weeks than those who munched on pretzels

breakfast recipes for flat belly
LEVI BROWN
PANCAKES WITH ALMOND BUTTER AND BERRIES

2 whole-wheat pancakes
1 Tbsp almond butter
1/4 cup each blackberries, blueberries, and raspberries

Total: 333 Calories

Eating almonds or almond butter at breakfast keeps your blood sugar steadier, according to a study in Nutrition & Metabolism—meaning you may be less likely to jones for a sugary fix mid-morning.

breakfast recipes for flat belly
LEVI BROWN
CREAMSICLE SMOOTHIE

1/2 medium banana
3/4 cup nonfat Greek yogurt
1 cup fresh orange juice
1/4 cup unsweetened plain almond milk
1/2 tsp natural vanilla extract
1/2 Tbsp orange zest
1/4 cup ice

Puree everything in a blender.

Total: 284 calories

This nut milk has roughly half the calories of skim.

breakfast recipes for flat belly
LEVI BROWN
TOMATO, ARTICHOKE, AND FETA FRITTATA

1 egg
1 egg white
Cooking spray
1/4 cup chopped tomato
1/2 cup canned artichoke hearts, drained and chopped
1 tsp chopped shallot
3 Tbsp crumbled feta cheese
1 slice whole-grain bread, toasted

Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low and add eggs. Cover and cook 3 minutes until eggs are firm. Top with feta. Serve with toast.

Total: 286 calories

Eating whole grains may decrease inflammation, which is associated with decreased belly flab.

breakfast recipes for flat belly
PLAMEN PETKOV
MUESLI WITH CHERRIES

1/3 cup steel-cut oats
1/2 cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried tart cherries

Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.

Total: 336 calories

Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.

breakfast recipes for flat belly
LEVI BROWN
TOFU SCRAMBLE

1 tsp olive oil
4 oz soft tofu, crumbled
1/2 large red bell pepper, chopped
2/3 cup chopped baby portobello mushrooms
1 cup chopped spinach
1 Arnold Sandwich Thins 100% Whole Wheat
1 oz part-skim mozzarella
1/2 tsp oregano

Heat oil in a saute pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin and top with cheese and oregano.

Total: 328 calories

Happy news, vegetarians: Soy foods are as good as other proteins for helping you drop pounds on a low-calorie diet, a study found.

breakfast recipes for flat belly
LEVI BROWN
ORANGE-POMEGRANATE RICOTTA TOAST

1/4 cup low-fat ricotta cheese mixed with 2 tsp honey
1 slice whole-wheat toast
1 navel orange
1 Tbsp pomegranate seeds
3/4 tsp nutmeg

Total: 291 calories

This crimson fruit may increase fat burn and weight loss, research shows. The seeds appear to activate proteins that control fat metabolism.

breakfast recipes for flat belly
LEVI BROWN
RICOTTA SWIRL

1 cup part-skim ricotta cheese
1 tsp honey
1/2 cup chopped papaya
1/2 tsp flaxseeds

Stir ricotta with honey, then top with papaya and flaxseeds.

Total: 400 calories

With 29 grams of protein, this bowl will keep your tummy quiet all morning.

breakfast recipes for flat belly
LEVI BROWN
GREENS, EGGS, AND HAM QUESADILLAS

2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps
2 large egg whites, scrambled and cooked
1/4 cup arugula
3 oz lean deli ham
2 Tbsp crumbled feta
3/4 cup blueberries

Top each wrap with half the eggs, arugula, ham, and feta. Fold in half and warm in a skillet. Serve with blueberries.

Total: 337 calories

This antioxidant-packed fruit helps protect against obesity in mice—likely a good sign for humans.

breakfast recipes for flat belly
JEFF HARRIS
BARLEY WITH WALNUTS AND MAPLE SYRUP

3/4 cup barley, cooked
1/2 cup nonfat milk
10 walnut halves
1/2 Tbsp maple syrup

Total: 345 calories

Haven’t tried barley? You should: One study found that this whole grain is better than whole-wheat flakes at reducing hunger when subbed into hot cereal and snack mixes. Look for it in the grains section of your grocery store.

breakfast recipes for flat belly
LEVI BROWN
YOGURT AND GRAPEFRUIT PARFAIT

8 oz Fage Total 0% yogurt
1 Tbsp wheat germ
1/2 tsp honey
1 tsp ground flaxseed
1 medium grapefruit

Total: 252 calories

Most of grapefruit’s three grams of fiber is found in the walls (the thin skin between segments). So keep the walls intact for a more filling meal.

breakfast recipes for flat belly
JEFF HARRIS
EGG-WHITE FRITTATA WITH FETA, SPINACH, AND MUSHROOMS

2 egg whites and 1 whole egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice mixed with 6 oz water or seltzer

Total: 362 calories

Pomegranates are not only good for the heart, but they have natural sugars to satisfy your sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system.

breakfast recipes for flat belly
LEVI BROWN
BAGEL THIN TOPPED WITH PEANUT BUTTER AND FRUIT

1 Thomas’ 100% Whole Wheat Bagel Thin
2 Tbsp natural peanut butter
1 medium banana, sliced
4 strawberries, sliced

Total: 430 calories

Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.

breakfast recipes for flat belly
LEVI BROWN
WAFFLE TOPPED WITH YOGURT AND BLUEBERRIES

1 whole-wheat waffle
6 oz Fage Total 0% Greek yogurt
1 cup blueberries
1/4 tsp cinnamon

Total: 256 calories

Blueberries are high fiber, which helps keep your appetite in check. Plus, they’re packed with anthocyanins—antioxidants that may bolster memory and protect your heart.

breakfast recipes for flat belly
LEVI BROWN
EGG AND AVOCADO ON TOAST

1 slice whole-wheat toast
1 egg, cooked sunny-side up
1/2 avocado, sliced
1/2 medium grapefruit (on the side)

Total: 380 calories

Starting each meal with half a grapefruit helped adults in one study lose up to 10 pounds in 12 weeks without any other dietary changes.

breakfast recipes for flat belly
LEVI BROWN
BAKED OATMEAL WITH APPLES AND PECANS

1/4 cup steel-cut oats
1 tsp baking powder
1/4 cup skim milk
1 egg white
3 Tbsp unsweetened applesauce
Pinch of salt
1/2 tsp cinnamon, divided
2 tsp chopped pecans
3/4 cup chopped apple
1 tsp honey

Heat oven to 350°F. Spray a ramekin with fat-free cooking spray. Combine first 6 ingredients and 1/4 tsp cinnamon and bake for 6 to 7 minutes. Top with rest of cinnamon, pecans, apple, and honey.

Total: 324 calories

Ditch the instant stuff and use steel-cut oats—they have almost four times the fiber.

breakfast recipes for flat belly
LEVI BROWN
TROPICAL YOGURT WITH CINNAMON TOAST

6 oz Fage Total 0% Greek Yogurt mixed with 1/4 tsp coconut extract
6 pieces dried mango, chopped
2 slices cinnamon-raisin bread

Total: 394 calories

Polyphenols in mango may activate proteins in the body that regulate metabolism and help reduce body fat.

breakfast recipes for flat belly
LEVI BROWN
EGG MUFFIN WITH COTTAGE CHEESE AND FRUIT

1 whole-wheat English muffin
1 hard-boiled egg, sliced
1 cup nonfat cottage cheese
1/2 medium grapefruit

Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top.

Total: 357 calories

Grapefruit’s reputation as a diet superfruit just got a scientific boost: In a study, those who ate half a grapefruit with each meal lost more weight than those who didn’t eat it.

breakfast recipes for flat belly
LEVI BROWN
EGGS BENEDICT

2 poached eggs
2 Tbsp nonfat Greek yogurt mixed with 1/4 tsp dried dill, 1/4 tsp lemon juice, and 1/2 tsp lemon zest
1 sprig fresh dill
1 Thomas’ 100 % Whole Wheat English Muffin
1 small apple

Total: 353 calories

People who eat eggs for breakfast report feeling fuller and consume fewer calories over the next 36 hours compared with those who eat bagels.

Source: https://www.womenshealthmag.com/food/breakfast-recipes-for-flat-belly

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These things are straight-up terrifying.

Brain aneurysm symptoms
GETTY IMAGES
Here’s a stat that’s sure to keep you up at night: Currently, anywhere from three to five million people in the U.S. are walking around with brain aneurysms, according to the American Stroke Association.

If you’re thinking “what the heck is a brain aneurysm?” it’s basically a blood vessel in your brain that’s on the verge of an explosion. “Put simply, it’s a weakness that starts to occur in a blood vessel inside the brain or right outside it,” says David Putrino, Ph.D., director of rehabilitation innovation at Mount Sinai Hospital in New York City. “As blood flows through this vessel in the brain, the weak point starts to bulge out like a balloon, and it looks like a berry hanging off a branch.”

Luckily, most aneurysms don’t ever rupture or cause any symptoms. But when they do, things get really serious, really fast. According to the Brain Aneurysm Foundation, about 40 percent of ruptured brain aneurysms lead to death. Others can cause severe brain damage and neurological problems if not treated immediately. “Time is the most important factor in terms of surviving and having less neurological damage from a rupture,” says Putrino.

Here are the brain aneurysm symptoms you need to know about so you can act quickly and keep yourself healthy.

1. THE ABSOLUTE WORST HEADACHES OF YOUR LIFE

“Most ruptured aneurysm survivors report experiencing the worst headache of their lives,” says Putrino. “So if you experience a very sudden and intense headache, where one minute you’re fine and the next minute you’re in extreme pain, that’s often the first sign of a rupture.”

This pain occurs because most aneurysms are in the subarachnoid, or a small, enclosed space just outside the brain, and when they burst, they flood that space with blood, says Putrino. The quick change in pressure is what you feel as a skull-splitting headache coming out of nowhere. “The subarachnoid space has lots of nerve endings, so people start to experience very intense pain,” he says. This headache can be constant or ebb and flow, he says, as each rupture is different. Some may slowly leak while other are torn open all at once.

If you experience a headache unlike anything you’ve felt before, call 911 immediately, he says.

2. NAUSEA AND VOMITING

As the subarachnoid space fills with blood from a ruptured aneurysm, it starts to push the brain down to a point in your skull called the foramen magnum, where your spinal cord and brain stem originate, says Putrino. This pressures the brain stem, an area that controls digestion and breathing can result in you feeling dizzy, nauseated, and vomiting.

Of course, you can experience nausea and vomiting for a whole host of reasons, but if they occur with any of the other brain aneurysm symptoms on this list, you should go to the emergency room, he says.

3. A RIDICULOUSLY STIFF NECK

Having a stiff, hard-to-move, and painful neck is a sign of a ruptured aneurysm, says Putrino. “There are a bunch of nerves that control neck movement located in the foramen magnum around the brain stem,” he says. “As a large amount of pressure begins to build there, these are some of the first nerves related to movement to get affected.”

And, yes, this will feel way more intense than “I slept wrong last night.” So if you experience severe neck pain, play it safe and call 911.

4. FACIAL TINGLING AND DROOPING FEATURES

Similarly, the cranial nerves are also located in the brain stem. And, if there’s a rupture, they can get pushed on, causing facial tingling and paralysis, says Putrino. “Look for drooping features.”

While it’s true that some stroke and brain aneurysm symptoms are similar, both conditions warrant immediate medical treatment, so get to the emergency room ASAP.

5. BLURRY OR DOUBLE VISION

Vision can also be affected when an aneurysm starts bleeding or bursts. As pressure builds on the brain stem, the pons, or the control center for the eyes, is impacted. This can lead to blurry or double vision and sensitivity to light, he says

“If you notice these vision symptoms come on after you get a bad headache, and then maybe you get nausea, that means something is going on neurologically,” he says. Be on the lookout for escalating and combined symptoms.

6. SEIZURES

If someone experiences a seizure, it could be a sign of a ruptured aneurysm that’s escalating quickly, says Putrino. “A seizure happens when the skull is filling with blood and the brain is getting pushed on from more than one direction, and all the neurons go into distress,” he says. “When a whole bunch of areas in the brain react all at once, this causes a seizure.”

Obviously, if you or anyone else experiences a seizure (and it’s not typical, like with epilepsy) immediately call 911.

7. HEARING A LOUD ‘POP’

Some survivors of aneurysm ruptures report having heard a loud noise before they felt a headache, which is thought to be the sensation of the burst happening. “I’ve heard of this, and it’s possible that people are feeling the big pressure release in a closed space in their skull,” says Putrino. “Though, it wouldn’t make much of an actual noise when it bursts, because it’s soft tissue.”

Still, he notes, this is a valid warning sign that many people share anecdotally, so if you hear a strange pop or snap in your head and then experience pain, that’s good reason to seek medical attention ASAP.

Source: https://www.womenshealthmag.com/health/brain-aneurysm-symptoms/slide/7

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Photo: MaaHoo Studio

When your child is struggling developmentally, it’s natural to feel so frenzied that even the basics are a challenge. Research clearly illustrates how a healthy, veggie-filled diet that’s low in sugar and high in nutrients is crucial not only for development but for improving mood and having more energy. Brain Balance Achievement Centerhas the tools to make nourishing your child’s development easy.

Clean eating, a pillar of the Brain Balance program, is a great place to start when working to get your child’s development on track. When you visit a Brain Balance Achievement Center, you’ll be provided with meal plans and other tools that will walk you through how to prepare meals in ways to support your child’s growth.

Here’s why proper nutrition and healthy eating can boost your child’s development:

1. Proper nutrition supports blood sugar balance.

When blood sugar is out of balance, it may cause tiresome mood swings. If this sounds like your child, start by assessing their diet. Are they eating a sugar-filled breakfast? If so, your child may be coping with a blood sugar spike followed by a crash. Rapid changes in blood sugar may lead to a crummy mood at minimum and to lethargy and an inability to concentrate at worst. While enrolled in a Brain Balance Achievement Center, you’ll be given meal plans and ideas that are optimal for stabilizing your child’s blood sugar, thus preventing periods of exhaustion or hyperactivity.

2. Proper nutrition makes it easier to focus.

A balanced breakfast and a restful night’s sleep work together to improve your child’s focus at school. When you work with Brain Balance Achievement Centers, you’ll learn which foods are ideal for improving focus and how to avoid foods that will make your child more distracted, such as processed foods with added sugars and dyes.

Photo: MaaHoo Studio

3. Proper nutrition supports adequate sleep.

When your child is filling up on junk food, it can interfere with sleep. Sleep is the sturdy foundation of normal childhood development. If your child is not sleeping enough or not sleeping well, addressing developmental issues is nearly impossible. A nutrient-rich meal plan is the first step toward sound sleep and healthy development.

4. Proper nutrition promotes physical activity.

Studies show that spending time outside is incredibly important for mental health, as is regular exercise. When your child is slowed down by an unhealthy diet, they’ll likely be more interested in camping out in front of a screen than playing and moving around outside. Once you’re equipped with a meal plan that promotes proper nutrition, your child will have a lot more energy to play outside.

5. Proper nutrition helps balance the body’s functionality.

The gut-brain connection is real, and an unhealthy gut leads to a slew of other issues beyond a stomachache, such as depression, anxiety, and the inability to concentrate. These consequences are tough to bear for anyone and are even more difficult for a child struggling with developmental issues. If you want to improve brain health, start by taking advantage of the information provided by Brain Balance Achievement Centers for how to eat to improve gut health. Their holistic and integrated approach to addressing learning and behavioral challenges may just be the solution that your child needs. When it comes to your child’s development, proper nutrition will go a long way.

Source: https://www.mindbodygreen.com/articles/the-positive-impact-proper-nutrition-has-on-your-childs-development

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