Vol. 4, No. 7
July 19, 2007

Gone in 60 Seconds: Quick Breakfast Ideas

Fitness magazine recently listed a handful of quick, no-prep (hardly) breakfasts that take away the "I-have-no- time" excuse for starting the day on the right foot. Try them when you're dashing out the door:

Instant oatmeal + 5 walnuts or almonds + a handful of fresh berries - Fiber from the oatmeal fills you up, the nuts provide a dose of omega-3 fats and protein while the berries give you an antioxidant boost.

Whole-wheat mini bagel + 1 tbsp. natural peanut butter + sliced banana or strawberries - The combination of protein, fat and carbs helps hold you over until lunch.

2 egg whites + fresh chopped veggies + a slice of low-fat cheese - Protein from the whites, fiber from the veggies plus a bit of fat from the cheese help give your morning a boost.

Fat-Fighting Foods

According to new research, inflammation, a condition where your immune system goes haywire, may lead to weight gain and make losing weight more difficult. Doctors believe that leptin, an appetite-regulating hormone, goes awry when inflammation is present.

Inflammation, caused by stress, lack of exercise and exposure to toxins, contributes to health problems such as heart disease and arthritis. In addition, according to Leo Galland, M.D., author of "The Fat Resistance Diet," the food you eat, especially those high in saturated and trans fats, sugar and red meat, can trigger it.

The simple solution, according to Galland, is to eat more of the foods that act as natural forms of ibuprofen, helping to stop inflammation. Many of Galland's patients have lost weight and kept it off with his plan -- and it's good dietary advice even if you're not trying to lose weight.

Foods that fight inflammation and may help you lose weight include:

Nuts and seeds (raw, unsalted): almonds, flaxseed, sesame seeds and walnuts

Fruit: apples, blueberries, cherries, grapefruit, oranges, pomegranates

Beverages (unsweetened): blueberry juice, cherry juice, green tea, pomegranate juice, vegetable juice

Vegetables: arugula, bell peppers, broccoli, cabbage, carrots, leeks, onions, romaine lettuce, scallions, shiitake mushrooms, spinach, tomatoes

Herbs and spices: basil, black pepper, cardamom, chives, cilantro, cinnamon, cloves, garlic, ginger, parsley, turmeric

Fish: flounder, salmon, sole, tilapia

Other: egg whites, yogurt (plain, nonfat)

Tall, Dark and Caffeinated

Whether it's coffee or red wine, conflicting health benefit reports abound. One day it's good for you, the next day you're better off drinking drain cleaner. Which is it?

This month, Prevention magazine reports coffee as one of the good guys. If you're like me and would rather give up say, food, than forgo your morning cup of Joe, this is great news. According to The American Journal of Clinical Nutrition, 2 to 3 cups of caffeinated drinks, including coffee, can cut your risk of dying from heart disease by at least 31%. Bring it on.

And it may also lower your chances of colon cancer. The following three types of coffee promote various health benefits:

Avoid heartburn: Try Gentle Java, which uses Guatemalan Arabica beans that are steamed before they're roasted to neutralize acid and eliminate or reduce heartburn and indigestion-causing irritants. Check out gentlejava.com.

Reduce your cancer risk: Try Caffe Sanora, organic blends with up to 40% more antioxidants than other premium coffees. Check out caffesanoro.com.

For a protein boost: Try JavaSoy Coffee, a blend of roasted soybeans and Columbian and Arabica coffee. Each 8-oz. cup contains 7 times the protein and half the caffeine of a regular cup. Check out www.adlerfoods.com.

We offer this article on a nonexclusive basis. You may reprint or repost this material as long as Linda Melone's name and contact information is included.

Thanks! LM