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Sure, we would all love to sit down to a plate of eggs, bacon, hash browns, pancakes, sausages and waffles for breakfast, but that would absolutely kill our waistlines and besides, who has time to sit down to breakfast? Because breakfast is the most important meal of the day and because we live in a fast-paced world, we all need to learn some of the best go-to, easy and healthy breakfasts.  Here are seven grab and go breakfasts.

 

Smoothies – Everyone needs their fruits and veggies, so why not drink them?  At the base of every smoothie is of course fresh or frozen fruits (and vegetables) but it doesn’t have to stop there. Try adding Greek yogurt for a creamier taste, peanut butter for extra protein or soy or almond milk for some non-dairy smoothness.

Muffins and quick breads – Now don’t get confused here… store bought muffins are not the healthy options we are talking about.  Homemade muffins and quick breads are much better for you because you can determine what ingredients are in your muffins and quick breads. 

Frittatas and Quiches - Another great choice for breakfast when you need a quick go-to option is always quiches and frittatas.  These can also be made ahead of time and eaten throughout the week.  You can also make mini frittatas by using a muffin pan.

Yogurt Parfaits – They look nice behind the glass at those fancy coffee shops, and they are super easy to make. All you need to do is combine Greek yogurt, granola and whatever fruit is in season or your favorite.  Layer these ingredients as many times as you would like and dig in. 

Breakfast Sandwiches – Take some time over the weekend and prepare some quick, tasty breakfast sandwiches for the week. You can use eggs, vegetables, tofu, or virtually anything that will pack that protein for your first meal of the day.  Reheat them as you are ready for them and eat them during your commute or at your desk.

Osteoporosis is one of the most common ailments of adults over the age of 50 and it is a problem that people do not want to live with.  Weak bones lead to fractures and many other scary problems that could leave you disabled. 

Before turning into full-blown osteoporosis, osteopenia – the process of thinning bones - precedes the ailment.  There are some warning signs to look for to determine if your bones are in fact thinning.

 

Here are some warning signs for osteoporosis: 

  • Warning Sign #1 - You have had more than one fracture in the past two years or a fracture that seemed severe considering the circumstances.
  • Warning Sign #2 – You are naturally a small or thin person.
  • Warning Sign #3 – You have an autoimmune condition that causes you to take prednisone or another corticosteroid.
  • Warning Sign #4 – You are a smoker and have been throughout your adult life.
  • Warning Sign #5 – You drink more than two alcoholic beverages a day.
  • Warning Sign #6 – You do not drink milk, or you have a lactose intolerance that prevents you from drinking milk.
  • Warning Sign #7 – You have an eating disorder.
  • Warning Sign #8 – You are an Asian or Caucasian female over the age of 50.Warning Sign #9 – You have a family member who had osteoporosis before the age of 50 or before menopause.

Women of all ages need to make sure to stay healthy and most experts break down women’s health routines by their age.  Here are some different checks and measures that should be met as women age, through their 60s.

 

 

In your 20s…

  1. Kick your unhealthy habits.  Sure, we all drank too much, ate too much, and maybe smoked too much during our college days, but those days should be left at college. Many habits that you form in your 20s stick with you throughout your life, so let go of the bad ones!
  2. Plan for an annual physical.  Schedule an annual check-up into your life and stick to it.  You will thank yourself and will be assured that you are doing as well as you feel.
  3. Get your fill of calcium and vitamin D. 

 

In your 30s…

  1. Keep an eye on the scale as many women begin to deal with weight struggles in their 30s.
  2. Get your sleep – all eight hours – if you can!

 

In your 40s…

  1. Get a mammogram.
  2. Have a diabetes screening done, as your chances of having Type II diabetes is more common in your 40s.
  3. Try to get at least 20 to 30 minutes of exercise in per day.

 

In your 50s…

  1. Pay attention to your heart and your risk factors like cholesterol and blood pressure.
  2. Schedule a colonoscopy.
  3. Get the flu vaccine every year.

 

In your 60s…

  1. Have a bone density test done.
  2. Make sure to increase your intake of vitamin B12, which helps to produce healthy red blood cells.
  3. Inquire about getting a shingles vaccine and be careful of your risk factors for catching pneumonia.

You are there at least 8 hours a day (if not more) so why not try and do everything you can to change your diet and fitness routine while you are there? Here are some simple ways to lose weight at work.

  • Don’t miss breakfast.  We have heard it all before, but in order to lose weight make sure you are packing a powerful protein for that first meal of the day.
  • Pack your lunch.  When you pack your lunch, you are in complete control of portion sizes, if you go out to lunch you are more than likely to overeat and have unnecessary calories.
  • Walk on your lunch break – or at least half of it.  Instead of taking your entire lunch hour eating, take a half an hour to eat and a half an hour to get out and exercise.  Try a brisk walk to help you lose weight and burn stress, too.
  • Keep a food journal.  That way you are determining how many calories you are taking in during the day.  Many people fail to realize how many calories they are ingesting in a single day until they start writing it down and logging it.
  • If possible, leave your car at home.  People who walk or bike to work have a lower risk of being obese.  If you take a bus to work, get off a few stops before your stop and walk the rest of the way.  If you must take a car, park at a parking lot away from your building and get some extra cardio in before your work day even starts.
  • Wear a pedometer.  During the day, shoot for 10,000 steps or approximately 5 miles.  Use the stairs instead of the elevator a few days a week or walk to a coworker’s desk instead of sending them an email.
  • Walk around during the day.  While your boss may frown on you doing this many times during the day, if you get up a few extra times a day you will burn more calories than staying sedentary for your full eight-hour shift.
  • Get a headset and pace in your office when you are on the phone.  Many people who work in an office don’t realize how many hours they spend on the phone… utilize this time by burning some calories while on the phone.
  • Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
  • An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
  • Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

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Recipe: Jamaican Jerk Chicken Salad 

½ cup prepared or purchased honey mustard dressing

1 teaspoon finely grated lime zest

4 chicken breast halves without skin, boneless

1 tablespoon Jamaican Jerk seasoning

2 large fresh mangoes

10 to 12 cups mixed greens 

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken. 

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast. 

Arrange warm chicken and mango atop greens on four plates; drizzle with the honey mustard dressing.

 

Recipe: Mango Pork 

2 medium ripe mangoes

1 pork tenderloin, about ¾ pound

Cooking spray or olive oil

Salt and pepper to taste

Hot pepper sauce 

Put pulp of one mango in food processor or blender.

Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste. 

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping up brown bits of pork, for about 30 seconds.  Add several drops of hot sauce and the mango cubes.  Toss cubes in puree while heating through.  Spoon sauce over pork and serve with pasta or hot cooked rice.