Healthy Breakfast Cereals: how to sidestep the impersonators

Breakfast has long been noted as the most important meal of the day, and eating a healthy one has proven to increase performance at school and work, yield higher levels of energy, and help people make better eating choices as the day progresses. A good number of us turn to a trusty bowl of cereal for nourishment, but it's easy to be hoaxed by those marketed as "healthy" when they're really no better for you than a cinnamon bun.

Take Kellogg's Smart Start Strong Heart Antioxidants Cereal, for example. Based on its name, this cereal sounds exceptionally healthy to me, but is it really? The manufacture describes it as "lightly sweetened", but a quick glance at the nutrition label reveals that a single serving contains 14 grams of sugar. One bowl alone would cut pretty deeply into one's daily sugar allowance, taking up nearly 60% of a woman's recommended quota and 40% of a man's. I would be scared to find out what Kellogg's considers to be normally sweetened...

With all of the deceiving health claims used to advertise many cereals on the market, I've had a number of people approach me on how to stay above the trickery. After reading through a number of insightful articles on the topic, I've compiled a list of what I believe to be the best of the advice out there. This set of guidelines should help make your cereal selection fool-proof against the fraudulent claims.

Per serving, you'll want to choose a cereal by comparing its nutritional info against the following standards:

- Made with whole grains and/or bran (the outer layer of a grain)
- 5 grams of sugar or less
- Around 200 mg of sodium or less (your milk will add another 100 mg, or so)
- At least 3 grams of fiber (be wary of 'fake' fiber)
- At least 3 grams of protein

If you feel that your cereal isn't sweet enough, you can always sprinkle on some stevia or add in fresh fruit, such as bananas slices or berries. Try to stray from cereals that have dried fruit in them; they're usually covered in added sugars.

You'll also want to be mindful of how the grains are presented on the ingredients list. If they aren't listed as 'whole,' nix the box altogether (for example, 'whole wheat' as opposed to 'wheat'). If 'whole' doesn't precede the grain, it could actually be a refined grain disguised as its healthy counterpart, so just assume it's an impostor. The whole grains and/or bran should be first to appear on the list, with sugar falling towards the end.

To reassure you that there are options out there that fit the above criteria, I've provided a few prime examples that you're likely to find at your local market:

Kashi 7 Whole Grain Nuggets Cereal

Cheerios

Nature's Path Organic Multigrain Oatbran Cereal

Kellogg's All-Bran Complete Wheat Flakes

Cascadian Farm Organic Purely O's

Mini Wheats Unfrosted Bite Size Cereal

Nature's Path Organic Flax Plus Flakes

Post Shredded Spoon Size Wheat'n Bran

When you go to pour yourself a bowl of your ingredient-approved cereal, don't forget to pay attention to serving sizes (for tips on how to avoid overeating, check out my post here), and shoot for low-fat or fat-free varieties of dairy milk or unsweetened soy or almond milk. Next time you take a trip down the cereal isle, do so with caution. No longer will those cereal boxes be able to bluff their way into your pantry!

Pumpkin: colossal in both size and benefits

If you follow me on Instagram, you've probably picked up on how excited I am for fall. The weather cools down, sporting Uggs and baggy sweaters becomes socially acceptable, and a lifetime supply of pumpkin recipes hits Pinterest— and I'm not just talking about the sweet stuff. There's a tendency to associate pumpkin solely with sugary holiday confections, but this modest squash shouldn't be limited to baking pies.

The bulbous, orange fruit offers some incredible health benefits, giving you good reason to keep it regularly stocked throughout the season. A fresh cup of this superfood provides you with a healthy dose of beta-carotene (a powerful antioxidant that your body converts into vitamin A), potassium (making it great for a post-workout snack), vitamin C, and 3 grams of fiber, all for around 50 calories and no fat!

Pumpkin eaten straight from its whole form is great, but there's no denying that buying it canned is far more convenient for cooking purposes. As it turns out, opting for canned pumpkin may actually do your body more good! According to Dr. Ann, when the pumpkin's water content is removed during the pureeing process, its nutrients become concentrated and your body is better able to absorb them. A single cup serving of canned pumpkin takes you up just 30 calories and 1 gram of fat, providing you with an additional 4 grams of fiber (bringing you up to 7 grams), nearly 20x more beta-carotene, and nearly 50% of your daily recommended vitamin K intake. The downside? You miss out on all of the seeds!

If you choose to stick with canned pumpkin, be sure to at least save the innards of your Jack o'Lanterns for toasting. Pumpkin seeds are not only full of phytosterols (which help to reduce LDL cholesterol) and L-tryptophan (which can help boost your mood), but they're also a great source of protein, manganese, essential fatty acids, zinc, and magnesium. A stupendously healthy snack and festive decoration... talk about getting a bang for your buck!

There's no need to wait for your holiday gatherings to get your fix; pumpkin can be incorporated into a slew of everyday meals and treats! For some ideas to get you inspired, check out the links provided below:

Pumpkin Pancakes

Pumpkin Pie Quinoa Breakfast Casserole

Roasted Pumpkin with Shallots

Spicy Pumpkin Chili

Pumpkin Seed-Crusted Lentil Patties

Whole-Wheat Honey Pumpkin Rolls

Pumpkin Spice Smoothie

Roasted Pumpkin and Pomegranate Salad with Pumpkin Seed Oil Vinaigrette

Crispy Tofu Sandwich with Sweet Potato-Pumpkin Spread

Roasted Pumpkin-Apple Soup

Sweet 'n Salty Roasted Pumpkin Seeds

No-Bake Pumpkin Oatmeal Cookies

Crustless Pumpkin Pie

Even though all of the pumpkin recipes out there sound pretty incredible, by no means do you need to pull out the pots and pans in order to add some to your meals! You can mix canned pumpkin into your oatmeal, smoothies, greek yogurt, or sauces (you can even make it your sauce base), use it as a dip for whole-grain crackers, spread some atop a slice of whole-wheat toast (this would be pretty great paired with a nut butter), or throw some pumpkin seeds into your salad. There are countless possibilities to take advantage of!

For additional pumpkin recipes, check out my new board on Pinterest, created exclusively for all of your pumpkin cravings! As the recipes start rolling in, I'll be pinning them away!

Sodium Overload: shaking up your health

I may not personally be the biggest fan of salt, but I know plenty of people out there who can't go without it. There's no problem with adding a dash to your soup, tuna salad, what have it, but many of us tend not to stop there. A mere sprinkling of salt can easily (and at many times, unnoticeably) turn into a snow storm of sodium, hitting your food and quickly dissapearing into its surface.

With all of that salt hidden from view, you may not realize just how much you're taking in. Out of sight, out of mind, as the saying goes. Alternatively, you may consciously rattle the salt shaker away, intuitively knowing that your food needs more than a slight kick to meet your tastebuds' expectations. Deliberately or not, continuously adding all of that sodium to your food can start to take a toll on your health.

I'm not saying that sodium is bad, for as the Mayo Clinic points out, moderate amounts are needed to help our bodies maintain a proper fluid balance, transmit nerve pulses, and help our muscles to expand and contract. Our kidneys control this vital balance, and they're able to carry out this function until too much sodium comes their way.

The kidneys excrete the sodium that our bodies don't need through our urine, but when faced with a torrent, they aren't able to rid of it all. This entrapment can result in high blood pressure, which can increase risk for cardiovascular disease, amongst other diseases. On a less serious yet more commonly occurring level, the water retained by sodium can cause bloating, and who needs that?

The American Heart Association recommends limiting your sodium intake to 1,500 mg per day, but on average, Americans consume well over twice that amount daily. Many of us don't realize just how much sodium is added into the processed and packaged foods we buy from the grocery store; you might be surprised by the high amounts found in your favorite cereals, soups, and lunch meats. Even bread contains more sodium than you would expect!

In order to stay within the AHA's quota, getting into the habit of checking food labels for their sodium content isn't a bad idea. The culprits to be on the lookout for include:

- Monosodium glutamate (MSG)
- Baking soda (a.k.a. sodium bicarbonate)
- Baking powder
- Disodium phosphate
- Sodium alginate
- Sodium citrate
- Sodium nitrite

Another option is to buy less of the packaged goods and instead opt for fresh foods, such as veggies, fruits, and meats. While they do contain naturally occurring sodium, their content is low.

Also keep in mind that sodium overhauls aren't limited to the grocery store. Restaurant meals can pack it in as well, but unless the nutrition facts are provided in the menu (which commonly isn't the case), your server isn't likely to have the information on hand. To avoid the issue, you could always ask to have your dish prepared without salt (I do this myself, and the chefs have always been able to accommodate me if the food wasn't already prepared ahead of time). If you feel your food needs some added flavor, you can add a bit of salt yourself, allowing you to know just how much is going in.

Better yet, you could consider using sodium-free flavor enhancers, especially when cooking at home. Spices and herbs such as ground black pepper, cayenne, and garlic powder are staples in my kitchen, and I'm always sure to have lemons and limes on hand, as well. Limiting your sodium intake isn't as painful as you may think, and when you weigh in between devouring that bag of pretzels or having a healthy heart, which of the two really sounds more appealing?

Workouts: the ever dependable push-up

Yes, they may burn. The sight of them might make you wince. When your strength-training instructor takes on the role of drill sergeant and tells you to drop down and give him/her twenty, you may mumble a few unkind words under your breath. Not all of us embrace the common push-up like some out there do, and I'm sure when they first started out, they didn't either. So, if they're so terrible, what could have possibly motivated those people to power through them? Easy— the results.

The push-up is one of those great exercises that works multiple areas of the body in one fair swoop. Using only your body weight, you're able to hit the deltoids, pecs, abs, and triceps. Another great feature of the push-up is that they can be implemented in a multitude of ways, so, if the basic push-up starts to get old or becomes unchallenging, you can easily modify this exercise by altering your position. Even a seemingly minor change in hand placement can radically increase the level of intensity. Try doing a set of standard push-ups and then compare them to a round of wide grip push-ups; let me know what your aching (but all the stronger) muscles think. 

If you're new to push-ups, you'll want to ease your way into them. When starting out, I recommend doing them with your knees placed on the ground, and then, once you build up the strength, transition into doing traditional push-ups. 

On the flip side, if you consider yourself to be a push-up aficionado and are on the hunt for a new challenge, there are plenty of variations out there to try! To name a few, you could consider doing the diamond push-up, side-to-side plank push-up, decline push-up, incline push-up, T-push-up, staggered push-up, or if you're really looking to step up your game, the one-arm push-up. Each of these options will emphasize a different muscle, so you can decide which of them to add into your regimen based on your particular area of focus. Keep in mind that these more creative versions can also be modified by having your knees on the floor, so, even if you're still building up your strength, don't feel that they're off-limits!

Once you find the push-up that meets your fancy, drop to the floor and get to moving! Be sure to keep good form, not to restrict your range of motion (avoid doing half push-ups!), and not to move through them too quickly. See how many push-ups you can do and gradually increase your number of reps from there. A strong upper body awaits you!

Roasted Balsamic Brussels Sprouts: the recipe to silence your inner-child

Balsamic vinegar just may be the best thing to happen to Brussels sprouts since just about anything else happened to them. I say this highly broad statement with the utmost confidence because whenever I decide to whip up some balsamic sprouts, they seem to vanish from the cooking sheet before ever reaching my plate. This wasn't always the story, though. As a kid (just like so many others out there), I refused to eat Brussels sprouts. They were weird looking and notorious for tasting gross, so why bother with them? Well, after many years of a strict Brussels sprouts-free diet, I finally gave one a try. My mouth was then left to fend for itself against a surprise assault of odd-looking, green bulbs.

So, what crazy combination of ingredients could have possibly caused me, an anti-sprouter, to go on an all out Brussels sprouts binge? Prepare yourselves for this: olive oil and balsamic vinegar. That's it.

If you still happen to be a Brussels sprouts skeptic but are open to giving these a try (or if you already love Brussels sprouts and haven't already tried them this way), to make this recipe you'll need (for 6 servings):

- 1.5 pounds Brussels sprouts
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons balsamic vinegar
- 1/4 teaspoons salt (can be omitted)


A popular method of preparing these Brussels sprouts is to slice the bulbs into halves and drizzle the oil and vinegar over them after they've been laid out on a baking sheet. When using this method, I always find myself pouring too much over one area, leaving me with little for the remaining sprouts. To compensate, I end up adding a lot more oil and vinegar. In order to avoid this issue, I like to throw the chopped Brussels sprouts into a large bowl, pour in the olive oil and balsamic, and toss the ingredients together. This allows for an even distribution and prevents me from having to use excess ingredients to coat any neglected sprouts. After all is prepped and laid out on the baking sheet, pop the tray in the oven and bake at 375 degrees for 20 minutes.

I'm thinking that a single bite of these guys will be enough to make you wish you hadn't refused them for so long!

Calcium: doing more than building strong bones

You're most likely familiar with the "Got Milk" campaign and the famous milk mustache associated with it. Because of those ads, it will forever be ingrained in my memory that, 1) milk is good for you due to its high concentration of calcium, and 2), that calcium is needed to strengthen your bones. Though these facts alone are reason enough to get in your daily dose of the mineral, I recently became curious as to how else calcium benefits our health.

As it turns out, nearly all of our bodies' cells are dependent on calcium. In addition to our bones and teeth needing it to maintain their strength and structure, our muscles need calcium to contract (this includes our heartbeat), our blood cells need it for clotting (which prevents excessive bleeding), and our nerves need it to transmit messages from the brain to the rest of the body. Summed up, without calcium, we wouldn't be able to function.

Like bears stocking up on food before going into hibernation, it's important for us to stock up on calcium throughout the years leading up to young adulthood. Aging affects the way we take in calcium, for as we grow older, less calcium is able to be stored by our bodies. Around the age of 30, we hit our peak bone mass, which is when our bones cease to grow in strength and density. The higher your peak bone mass, the longer bone loss can be prevented.

If you've already hit your peak bone mass, bone density loss can be minimized by consuming the daily recommended amount of calcium for your age group and partaking in regular physical activity, which includes both weight-bearing exercise (walking, running, etc.) and resistance exercise (planks, push-ups, lifting free-weights, etc).

A lack of calcium can result in osteoporosis, high blood pressure, and osteopenia. Women, especially, should be sure to take in plenty of calcium; the loss of estrogen following menopause expedites the rate at which bone loss occurs. Conversely, consuming too much calcium can be harmful. Taking in excessive amounts of calcium can lead to health problems such as constipation, and consuming immoderate amounts over a long period of time can result in kidney stones. You may find it helpful then to be cognizant of your calcium intake as you consume it throughout the day.

It's not just about getting your calcium, though. Calcium depends on vitamin D to be absorbed by the body; fortunately, getting your day's worth of vitamin D requires nothing more than soaking in the sun's rays. This gives you a great excuse to eat a meal out on the patio or to take a mid-day tanning break (if the weather and your schedule permit it, of course)!

It's well known that calcium can be found in dairy products, but you can also find it in soft-boned fish, such as salmon and sardines, as well as in beans, figs, almonds, sunflower seeds, broccoli, and kale. In addition, you can find calcium in fortified food products, such as soy and breakfast cereals, just be sure to check the nutrition labels.

So, the next time you see someone drinking a glass of milk with their Chinese food or baby-back ribs, don't be so quick to judge. That person is doing their body some major good.

Protein Powders: breaking down the many options

After a good workout, our muscles await that much needed hit of protein to help them build and refuel. While we could probably derive the most benefit by getting our protein directly from the foods we eat, sitting down to eat a piece of grilled chicken or a spinach salad isn't always manageable. When you're running straight from the gym to work or your next class, time is of the essence, and that's when protein powder comes in handy.

Protein powder enables you to nourish your muscles on-the-go, but with so many types available, choosing which one to buy can be challenging.  Each of us has different fitness goals and varying dietary needs, so there is no universal protein supplement for everyone. Don't let all of the options overwhelm you; instead, take a look at the breakdown I provide below on the various proteins you're likely to come across:

Animal-Sourced Proteins 

Whey : Known for being one of the better-tasting and less expensive proteins out there, whey is one of the most popular choices amongst consumers. Derived from milk, whey aids in heart health, can help boost the metabolism and immunity, and promotes lean muscle growth. Because it's absorbed by the body quickly, a scoop of whey protein powder into your smoothie, bottle of water, or glass of milk post-workout is a great way to immediately replenish your muscles.

Casein : Also coming from milk, casein differs from whey in that it's absorbed slowly, and thus helps keep you feeling full for an extended period of time. That being said, the slow release makes it less superior to whey for post-workout recovery, and because it's not water-soluable, making yourself a casein shake from the gym water fountain isn't your best bet. A casein shake, though, is great if you're looking to continue muscle growth throughout the dormant hours of the night; this bedtime snack will keep those muscles going! 

Egg White : Like whey and casein, egg white protein is low in carbs, but additionally supplies you with a host of vitamins and minerals, and contains no fat or cholesterol. Egg protein is a great dairy-free alternative to other animal-sourced supplement powders, but if you choose to go with this form of protein, prepare to dish out more cash.

Plant-Souced Proteins

Soy : Providing all essential amino acids, soy protein aids in heart and bone health and can help boost immunity.  Because soy protein powder has to go through heavy processing, you might consider alternating between soy and other forms of protein.

Hemp : Coming from the seeds of the cannabis plant and containing all amino acids, hemp protein is hypoallergenic and can help boost the metabolism.  Hemp also gives you a great dose of fiber, essential fatty acids, vitamins, and minerals (and no, it does not contain any THC!). An excellent option, but expect a higher price tag for this powder.

Brown Rice : Who knew rice had protein? You'll only find trace amounts in each rice grain, but, when extracted, it can be used to make protein powder! It's hypoallergenic and easy to digest, but this form of protein doesn't contain all of the essential amino acids, making it incomplete. It's recommended to pair brown rice protein with another protein source for optimal benefit.

Pea : Probably the least well-known of the protein powders, pea protein is hypoallergenic and is digested slowly to help keep you feeling full. Like brown rice protein, pea protein is not complete and should be paired with another source of protein.

With this information in mind, you can leave the guess-work behind and purchase the protein that's best for you!

Grilled Tilapia and Kale Salad: improvisation at its finest

You can never be too sure of what will result from an improvised meal, but when someone forgets to bring the list of ingredients for your Halibut recipe to the grocery store, you don't have much of a choice but to wing it. Fortunately for my friend Christian and me, we had success with our tilapia dinner!

Not exactly sure what direction to take, we pretty much pulled our ingredients at random, placing into our basket whatever looked appealing. Upon checkout, we ended up with basil leaves, garlic, lime, kale, jicama, and of course, the tilapia. Only after everything was spread out before us on the kitchen counter did we decide how everything was going to come together.

We decided to make a simple kale and jicama salad with a dressing of olive oil and balsamic vinegar (both of which we already had in the kitchen), and foil-grilled tilapia with lime, basil, garlic, olive oil, pink Himalayan sea salt, and ground black pepper (we had the Himalayan sea salt and pepper on hand, as well). What resulted was a light, lean, nutrient-dense, and incredibly flavorful meal that I would eat again, anytime! 

If you're interested in trying out this meal for yourself, you'll need: (makes 4 servings)

*The measurements below are largely based on approximations, so feel free to make slight adjustments as you feel necessary (just be sure not to go overboard with the salt or oil!).

For the salad:

- 1 bunch kale

- 1 medium jicama

- 2 tablespoons balsamic vinegar 

- 2 tablespoons extra-virgin olive oil

For the tilapia:

- 1 pound tilapia

- 1 lime

- 2 cloves garlic

- 3-4 basil leaves

- 2 tablespoons extra-virgin olive oil 

- 1/2 teaspoon pink Himalayan sea salt 

- 1/2 teaspoon ground black pepper

To make the salad, wash and chop up the kale and jicama, placing all into a bowl. Then pour in the balsamic vinegar and olive oil, and toss. 

For the tilapia, place the fish onto sheets of foil with the corners lifted upward (you don't want your ingredients to run off). Cut the lime into slices, mince the garlic, and break up the basil leaves. Then distribute the garlic and basil pieces equally amongst the fillets of fish, sprinkle on the salt and pepper, drizzle on the olive oil, place a slice of lime atop each fillet, and then wrap everything up in the foil for cooking. Grill for about 25 minutes at 350 degrees, and when ready, dig in!