The best part of waking up!

“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?”
“What’s for breakfast?” said Pooh. “What do you say, Piglet?”
“I say, I wonder what’s going to happen exciting today?” said Piglet.
Pooh nodded thoughtfully. “It’s the same thing,” he said.” – A.A. Milne Leslie

Breakfast is by far my favorite meal of the day. I’ve never really been able to relate to people that skip breakfast. Breakfast is magical! Sometimes a good breakfast can define the rest of your day. Whether it’s oatmeal, avocado toast, or scrambled eggs, a delicious and nutrition filled breakfast can start you off on the right foot with the energy to get things done.

“C’mon, there has never been a sadness that can’t be cured by breakfast food.” -Ron Swanson, Parks & Recreation

Benefits of eating breakfast aren’t just in your head. The experts have been saying for years that breakfast is the most important meal of the day, and that is the truth. Eating breakfast leads to
• Consuming less fat through the day
• Jumpstarting your metabolism
• Meeting recommendations for fruit and vegetable consumption
• Having higher daily calcium intake
• Having higher daily fiber intake
• Having better performance (memory and attention day.

“One should not attend even the end of the world without a good breakfast.” – Robert A. Heinlein, Friday

Be sure not to just grab a pop-tart or doughnut and call it a morning, an effective breakfast has a variety of carbs, protein and fat to kickstart your day. Eggs, oatmeal, smoothies, Greek yogurt, fruit, etc. are all great foods to start with. For more breakfast ideas, check out our Nutrition section of the website!

“In Wilson’s scale of evaluations breakfast rated just after life itself and ahead of the chance of immortality.” – Robert A. Heinlein, By His Bootstraps

Feeding on Fiber

When we think of fiber, normally we don’t think of Cholesterol. We have gotten some odd looks with this month’s 10 Day Challenge here at PPW; “eat 25 grams of fiber every day for 10 days!” Fiber is best known for digestive health. There are two types of fiber; Soluble and Insoluble. As the name suggests soluble fiber dissolves in water forming a gel-like substance that can block the absorption of the LDL (bad Cholesterol). Insoluble fiber does not dissolve in water and stays relatively unchanged in the digestive track helping to move things through! We need to eat both.

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Foods that contain high amounts of soluble fiber include: Oatmeal, fruit skin, kidney beans, and brussels sprouts. If you eat the daily recommend amounts of fruits, vegetables, and whole grains you will eat enough soluble fiber to help lower cholesterol.

New Year – New You

January is a great month to start thinking about the things we do that maybe aren’t so healthy and thinking about ways in which we can change them. I recently decided to change my eating habits because let’s be honest, I had a lot of bad ones! I actually didn’t wait until my annual New Year’s Resolutions came around, I decided to dive in right before all the holidays began. My family and friends had told me that this was the worst possible time to make a change, but in my case, it’s been the best possible time! Instead of putting on those holiday pounds, I’ve actually managed to lose weight over the last month!

I had a huge Diet Coke addiction! Let’s just say I had more Diet Coke than what I was supposed to be drinking in water for the day. I’m an all or nothing kind of girl so I cut it out cold turkey and haven’t looked back since! I only managed one headache which I thought was awesome! I also decided to track my food to hold me more accountable, eat more frequently but smaller portions, and eat a lot more veggies! I’m happy to report I’m down 13 pounds!

Whatever your habits may be – maybe you are a smoker who finally wants to kick the habit, maybe you watch too much television, or maybe you need to work on your sleep habits! Whether you’re looking at the New Year to start an exercise program or increase your water consumption – just remember to take it one day at a time. It takes 21 days to break a bad habit and it takes about the same to form a new habit! The right time is NOW! What are you waiting for? Staff from Professional & Personal Wellness can help you set your goals today and keep you accountable towards reaching them. “When ‘I’ is replaced by ‘we’ even illness becomes wellness!”

Heart Health Month

February is the time to start thinking about your heart! Just small changes to your everyday eating habits can help make your heart healthier and happiers.

First check out this great shopping list for heart healthy foods!

Then check out these great substitutions for more heart healthy recipes

Be sure to check out this article as well for heart T.L.C. tips 

Is there an age limit on strength training?

Is there an age limit on strength training? ABSOLUTELY NOT!

As we age, strength training becomes significant. We tend to use age like we use the excuse “we don’t have the time”. Aging comes with regressions that are associated with our physical and mental capabilities. As we regress, we become prone to disabilities, fragility, and injuries. This is due to the loss of muscle mass and strength. Aging also exposes us to certain chronic conditions and diseases. This is why strength training is important for aging adults. It gives us the ability to reduce the risk of osteoporosis, heart disease, arthritis, type 2 diabetes, and improves our sleep rest and mental state. If you still think age is an excuses to not strength train, you’re probably the exact person that should be training!