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For the past couple of weeks, I have managed to eat breakfast every single day. Admittedly it is only because my husband makes me something and forces me to eat every morning. I’m getting better, though, and it’s slowly becoming a more commonplace event. I foresee me actually thinking about it on my own and taking matters into my own hands before long. I’m sure he’ll appreciate the break.

Since getting back into the habit of a daily breakfast, I’ve been thinking more and more about what I am eating as opposed to the simple act of eating something. While I was content with a daily peanut butter and jelly sandwich for breakfast for a few days, it didn’t take long for me to realize that there are healthier and more beneficial options. The recent reminder of the superfoods via this article gave me a nice little kick that I needed.

Do you know that “an apple a day can keep the doctor away”? Well that’s what this famous saying indicates. Now maybe it won’t keep the doctor away completely but it sure has some tremendous health benefits. It’s considered by Dr. Steven Pratt, MD to be a “superfood.” A “superfood” is a whole food. And whole foods are foods that are unprocessed or are minimally processed in such a way that none of the nutritional characteristics have been intentionally modified. For example, canned foods are processed.

Not only have apples been proven to be potent weapons against cancer, heart disease, asthma, and type 2 diabetes but other fruits and vegetables have some remarkable health benefits as well. For instance, strawberries and raspberries contain a compound called ellagic acid. One of the best cancer fighters Mother Nature ever created. When eating these fruits this compound enters the bloodstream to help vanquish cancer cells on contact.

Did you know that just by eating a bowl of oatmeal for breakfast or eating pears you can regulate your cholesterol? They can help keep your LDL (bad) cholesterol below 130 and HDL (good) cholesterol above 65. There are a host of other fruits and vegetables and many other foods that can be attributed to assisting in developing a healthy body.

Here’s some other “Superfoods” that can improve your health and even boost your immune system to a healthy level:

* Avocados are believed to help lower cholesterol and they are rich in magnesium (an essential nutrient for healthy bones)

* Beans such as pinto beans, black beans and lentils are another series of foods to lower cholesterol, combat heart disease, stabilize blood sugar, reduce obesity, relieve constipation and lessen the risk of cancer.

* Blueberries are a small but mighty nutritional force. They combine more powerful antioxidants than any other fruit or vegetables. Although they have many health benefits, the one thing they are known for most is the ability to lower your risk of cardiovascular disease.

* Broccoli is a great cancer fighter and very beneficial in many other ways as well.

* Dark chocolate is a real surprise to most as being a healthy food. I’m glad its regarded as healthy to eat because I love the taste of it. It’s a source of phytonutrients which act as an antioxidant that helps protect our DNA and inhibits the growth of unwanted blood vessels. Make sure you buy the right kind of dark chocolate, one that isn’t as processed and has a high cacao content.

* Garlic is a great food for fighting cancer.

* Honey is beneficial in maintaining optimal blood-sugar levels.

* Kiwi is an antioxidant all-star. It offers an unusual array of health-promoting substances. One very important thing it does is it promotes heart health by helping to lower triglycerides levels and reducing platelet hyperactivity.

Other superfoods that weren’t mentioned above but also display health promoting properties are - oranges, pomegranates, pumpkins, wild salmon, soy, spinach, tea, tomatoes, turkey (skinless breast), walnuts, and low-fat or nonfat yogurt. These, along with many other healthy foods, have been described as “Miracle Medicines”.

In an effort to concentrate more on the quality of food that I eat, I am going to start having some oatmeal with nuts and dried fruit for breakfast. Thankfully, we already eat most of the other foods listed when they are readily available (such as berries, avocados, etc.). I still think it’s important to make sure that we eat them on a regular basis and do away with the other stuff that doesn’t offer as many benefits to my overall health and well being.

The next big thing is going to be to convince my children of the importance of the superfoods. I’ll let you know how it goes. Stay tuned.

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One of the lessons I learned early on in my fitness journey was the importance of weight training. I, like many others (especially women), rejected the thought of lifting weights initially. My only knowledge of weight lifting, however, was limited to the muscle bound men I had seen on television or walking around in the weight room at the gym. And what woman in her right mind would want to do that?

Thankfully I had a really great husband who encouraged me to read about fitness and everything that pertained to it. Thankfully I joined a gym with a wonderful personal trainer who took the time to explain all the benefits of weight training to me and taught me everything I needed to know about it. Thankfully I managed to open my mind to new ideas and allowed myself to learn and grow. Thankfully I happened across the following article that just put it all out there for me.

If you are on the fence about weight training, I hope this helps you take the final step towards a major part of a successful, healthy fitness routine. I promise you won’t regret it.

Top Ten Reasons to Get Hooked on Weightlifting

Why do some men and women, in the effort to improve their fitness, still resist weightlifting? Here are some motivating ideas for building weight-room confidence and helping you understand why this method of exercise is so very important to your success…
1. Lift weights to lose fat: One of the biggest mistakes people make when starting an exercise and nutrition program is not including a weightlifting program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. And when you lose muscle, your body becomes a lot less efficient at burning fat. However, when you gain muscle, you can actually condition your body to burn fat more efficiently…24 hours a day!
2. You feel strong and fit: It’s a great feeling when you look in the mirror during your workouts and see your back muscles, biceps, shoulders, and legs flexing. If you’re unsure about proper lifting technique, hire a personal trainer for a few sessions. The money you invest is well worth it, as is the time and energy you put towards an effective program. And weightlifting can definitely increases your confidence. It’s a wonderful feeling to feel strong, especially after a workout. You look forward to looking in the mirror, and actually like what you see.
3. You have more energy: Even if you’re just starting out with a few basic weightlifting exercises, very quickly you won’t believe how fantastic you’ll feel. Instead of making an excuse to skip your workout, you’ll make excuses to do just one more set. Plus, with the excess fat you’re going to lose, there will be less of you to lug around and therefore less fatigue.

4. You’ll finally see the results: Knowing what to do makes all the difference. Many people go to the gym for months – even years – and wonder why they’re not getting any results. Well, it’s because they’re doing the same darn workout every time.
This is a critical point: you can either quit out of frustration, or you can become a sponge for knowledge and get some help. Get your hands on fitness magazines, books, the trainers at the gym, ask other successful exercisers, or hire a coach. Learn what you need to do to make your program successful. Acquiring the knowledge and getting help is all you need to get hooked.

At first you may question what you’re doing: are you going to get too big, are you wasting your time, how do you know this will work? But then you see other men and women who have been weightlifting for years and they look terrific. Here’s the telltale sign that your program is working: you start to see definition and feel firmness in muscles you never thought you had.
5. You won’t get bored: I suspect many people don’t lift weights because they think it will be boring. Just remember to change your routine every 3-4 weeks to keep things fresh and your body responding to your training. Change the reps, the sets, the weight, the rest period, the exercise order, etc. Training only gets boring if you allow it to.
6. You have everyday, functional strength: Weight training does wonders to help you with activities of daily living: Housework, yard work, moving furniture, and carrying bags of groceries without gasping for air and pooping out within minutes. If you have a medical condition such as arthritis or multiple sclerosis, lifting weights can be a godsend. You can rely on weightlifting to keep you strong where once all your strength was gone.
7. You have a stronger back: Juggling a 30-pound toddler and a few bags of groceries while pulling out the stroller can put your back in a compromising position. When you lift weights, you strengthen your upper and lower body, which reduces strain on your back when you’re forced to lift heavy loads. Plus, don’t you think it would feel really good to walk around knowing that your back is as tight and toned as your legs?
8. You can train at home: Have you been putting off getting started with your weightlifting program because you felt you had to belong to a gym? You can implement a very effective weightlifting program no matter where you are. Invest in some dumbbells and an adjustable bench and you’re set. Get some exercise videos or books that focus on strength training; now you can lift weights on your own anytime you like.
9. You can get rid of pain: Do you have limited range of motion in your joints? A bad knee? A wrenched neck? Bum shoulder? Weightlifting promotes strength in your joints so you have ease of movement. That old knee problem improves enough for you to can go hiking in the mountains for days without pain. No pain, more endurance. You can do more outdoorsy things - and have fun while doing them!
10. You build stronger bones: Bone responds to weightlifting the same way that muscles do, by becoming stronger and denser. Building strong bones can be the best defense against osteoporosis. You’re more active, more mobile, and without lower back pain. And age doesn’t matter; you can start when you’re 65 and still experience tremendous benefits from a weightlifting program. IT IS NEVER TOO LATE TO START A WEIGHTLIFTING PROGRAM!

This article was provided by Garrett J. Braunreiter, CSCS, GHF’s Success Coach.