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The Daily Health & Fitness Tips You Need To Live a Better
Life
By: Frank Rubino
As you heard since you were little
breakfast is the most important meal of the
day, but I’m sure you weren’t ever told why
it is. Breakfast is important for both children
and adults to make it
through every
day
Breakfast
make up for the loss of breakfast. As you
can see by waking up a little earlier
breakfast can help you a long way. It can
prevent you from being tardy or late to
wherever you have to be, it prevents
laziness, and most importantly it can prevent
obesity which is a big problem in the U.S.
Weight Loss Meals of the Day
☺
efficiently. When you
think about
children the reason why breakfast is so
important to them is because they can
actually end up starving themselves for
almost 18 hours from dinner to lunch by not
eating breakfast therefore giving them lack
of nutrition to support brain function and
body growth which can lead to falling asleep
in class, not paying attention in class, or
even failing a class. Another reason why
eating breakfast is important is because
when not eating it your leading yourself to
obesity by leading to more snacking
throughout the day or bigger lunches to
Tasty and
Healthy!!!
Start your day off with a Citrus Berry
Smoothie!! This smoothie will start your day
with a kick with its sweet taste and give you
energy to get up and going!
Ingredients:



1 1/4 cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
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
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2 tablespoons nonfat dry milk
1 tablespoon toasted wheat
1 tablespoon honey
1/2 teaspoon vanilla extract
Preparation:
1. Place everything in the blender and
blend to smooth
Nutrition:
432 calories; 3 g fat, 15 mg cholesterol; 77 g
carbohydrates; 20 g protein; 7 g fiber; 250
mg sodium; 617 mg potassium
5. Put cheese and chopped tomato
on top of omelet when it’s ready
and let it melt into the eggs.
Nutrition:
6 eggs: 480 Calories; 42 g fat; 1260mg
cholesterol; 2.4g carbohydrates; 36g protein;
480mg sodium
Sausage: Total Fat 3g; Saturated Fat 1g;
Cholesterol 35mg; Sodium 580mg; Total
Carbohydrate 2; Dietary Fiber 0g; Sugars
1g; Protein 9g
Quick Tips to Stay Healthy
Weight Gain Meals of the Day
Eggs are the best
source of protein,
which is a big key
in your diet if
you’re trying to
gain weight! This
omelet is meant to help you gain weight but
as well give you a satisfying breakfast.
Ingredients:




6 Eggs (Yolk recommended)
Lean Turkey Sausage
1 tomato
1 slice of cheese
Preparation:
1. Stir eggs in a bowl
2. Pre-heat a skillet and spray with
PAM(nonfat oil)
3. Put lean turkey sausage on skillet
4. Pour eggs on skillet and cook for
desired color and consistency
1. Eat a Variety of Foods! Your body
need
sa
lot of
differ
ent
vita
mins
and
minerals and without eating a variety
of foods your taking the chance of
not getting them.
2. Get enough sleep!
 Sleep is the
biggest key to staying healthy.
During sleep your body is actually
recharging your
immune system
and keeping it
strong enough
to prevent
illness. As well
when you
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become sleep deprived your body
releases the hormone cortisol which
raises stress levels. Stress is a factor
you do not need in a healthy life and
will not occur if you get the
necessary 8 hours of sleep a night.
Daily Stretches
Stretching daily will prevent injuries,
increase flexibility and can even reduce
body fat.
Stretch #1 Toe Touches
Quick Tips to Stay Fit
1. Getting a Quick Exercise in!
Throughout the day
you might feel like
your body needs a
jumpstart or a jolt to
make it through the rest
of the day and you
could get that by doing
a simple workout. From jump roping
to skipping to a couple of sets of
bicep curls you are burning calories
and giving your body the energy to
make it through the day.
2. Fish Oil! By adding fish oil pills to
your diet everyday you are giving
yourself a
great start to
staying fit.
Fish oil
pill’s which
is loaded with omega 3 has been
proven to help lose weight, lower
cholesterol, lower swelling in joints
and muscles throughout the body and
much more. These pills will help you
stay active and help you stay looking
fit.
This stretch is meant to stretch the
hamstrings, lower back, and glut.
Stretch #2 Cross-Arm
This stretch is meant to stretch the shoulder
specifically the deltoid.
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Daily Core Workouts
Core Workout #2 Oblique Crunches 3 sets of
20/failure
Everyone strives for nice flat stomach or the
6 pack of abs and these workouts daily will
get you there.
Core Workout #1 6 Inches 3 sets of a
minute/failure
Beach
Body!
This workout will focus on your obliques.
This workout will focus
more on your lower
abdomens.

Name
URL
General Content
Lifespan
http://www.lifespan.org/services/nu
trition/articles/breakfast.htm
USA
Today
http://www.usatoday.com/news/hea
lth/weightloss/2010-01-03-dietmenus-recipes_N.htm
Strong
Lifts
http://stronglifts.com/top-5breakfast-recipes-for-weight-gain/
This website is meant to show
you how important breakfast
is and to give you 10 more
reasons to why eating
breakfast should be a MUST
every day.
This website is full of meals
that are nutritional, appetizing,
and are sure to help you lose
weight. The website gives you
breakfast, lunch, and dinner
meals so you will be set
throughout the day.
This website is meant to give
you 5 of the best meals to help
you gain weight and muscle
Audience
(Who would
be
interested)
Everyone
Rating
(1-5)
People who
want
nutritional
but
appetizing
weight loss
meals
People who
want to gain
weight or are
5
4
4
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mass.
Health
Finder
http://www.healthfinder.gov/preven
tion/PrintTopic.aspx?topicId=80
This website is full of tips to
help you live a healthy life as
you grow older.
Radiology
Technician
Schools
http://radiologytechnicianschools.ne
t/50-simple-techniques-for-stayingfit-while-stuck-at-your-desk/
This website is full of ways to
work out from your desk.
Since nowadays a lot of jobs
are done behind a desk people
feel they can’t be active. Well
this website shows you ways
you can be active while
working behind a desk.
This website is full of core
exercises that are
demonstrated and explained
and are sure to give you that
great burn after your workout.

Mayo Clinic
http://www.mayoclinic.com/health/
core-strength/SM00047
into weight
lifting and
want to gain
muscle mass.
Adults who
want to stay
fit getting
into the elder
years of their
life.
People who
work behind
a desk all
day and still
want to be
active and
stay fit.
3
4
For anyone 5
trying to trim
some weight
or strengthen
up your core.