We think we found the one recipe that would provide breakfast, nourishment and a sweet-tooth solution in one 'bowl.'

Some of the ingredients and their benefits are listed here:

• Cinnamon is a great healthy ingredient! It's packed with antioxidants and anti-inflammatory properties which can help reduce the risk of chronic diseases. Plus, it has a delicious flavor that adds an extra special touch to any meal or snack.
• Oats are another fantastic health food! They contain plenty of dietary fiber, vitamins, minerals and antioxidants which make them beneficial for your heart health as well as helping you feel fuller for longer throughout the day.
• Peanut butter is incredibly nutritious - it contains protein, healthy fats and other important nutrients like vitamin E and magnesium that support overall well-being. And don't forget about its amazing taste too!
• Chocolate may not seem like the most obvious choice when talking about healthy ingredients but dark chocolate in moderation can be part of a balanced diet due to its high levels of flavonoids which have antioxidant effects on our bodies.  
• Vanilla extract is rich in B vitamins such as niacin (vitamin B3) which helps maintain energy levels throughout the day while providing essential minerals including calcium & iron for strong bones & teeth respectively.

We might need a day-off to recuperate from just one serving of this delight.

Wanting to make these a healthier experience?  Try these sugar substitutes:

• Honey
• Cane Sugar
• Agave Nectar
• Fruits
• Molasses
• Maple Syrup
• Coconut Palm Sugar

Check out this conversion graphic for quantities on a few.

Let us know how you feel about all this in the comments below.

Eating fish is an excellent way to incorporate lean protein and healthy fats into your diet. However, some fish recipes can be high in calories and saturated fat due to added ingredients like cream sauces or deep-frying methods. Fortunately, there are many ways to make fish recipes healthier without sacrificing flavor.

• Consider using cooking methods that require little or no added fat, such as broiling, grilling, or baking. For a simple yet delicious baked fish recipe, try seasoning a fillet with salt, pepper, and lemon juice and baking it in a preheated oven for 12-15 minutes. You can also experiment with different herbs and spices to add flavor without adding calories.
  
• Swap out creamy dressings or sauces for more nutritious options. Instead of tartar sauce, try serving grilled fish with a fresh salsa made from diced tomatoes, peppers, onions, and cilantro. Or, make a simple marinade by combining olive oil, lemon juice, and garlic, which can be used to coat the fish before cooking.
  
• Incorporate fish into other healthy recipes, such as salads or stir-fries. Try adding cooked and flaked salmon to a spinach salad for a nutritious and filling meal. Alternatively, use shrimp in a vegetable stir-fry for a low-calorie yet high-protein dish.
  

By making these simple swaps and substitutions, you can enjoy the health benefits of fish while still enjoying delicious meals.

Eating healthier is important for several reasons.

• A balanced and nutritious diet can help prevent chronic diseases such as heart disease, diabetes, and certain types of cancers.
  
• It can help boost your energy levels and improve your overall mood, leading to increased productivity and a better quality of life.
• Eating healthy can aid in weight management, reducing the risk of obesity and related health issues.
• Can also improve your mental health, as studies have shown a link between diet and mood disorders such as depression and anxiety.

Making healthier food choices and adopting a balanced diet can have a positive impact on both your physical and mental wellbeing.

Ultra-processed foods, as the name suggests, are foods that have undergone a high degree of processing and contain a large number of added ingredients. They are often high in calories, unhealthy fats, added sugars, and sodium. Several studies have shown that a diet high in ultra-processed foods can increase the risk of obesity, type 2 diabetes, cardiovascular disease, and other health problems.

One of the reasons for this is that ultra-processed foods often contain high amounts of added sugar, which can lead to spikes in blood glucose levels and contribute to the development of insulin resistance and type 2 diabetes. Additionally, many ultra-processed foods are high in unhealthy fats, which can increase the risk of heart disease and other health problems.

Another issue with ultra-processed foods is that they tend to be low in fiber and nutrients. Consumption of these foods can lead to a lack of essential vitamins and minerals needed for optimal health. This is a significant problem, as a large proportion of the population relies on ultra-processed foods as a major source of their daily caloric intake.

Some studies suggest that the processing itself may contribute to the negative health effects of ultra-processed foods. For example, the use of high heat and pressure in the manufacturing process can lead to the development of harmful by-products such as acrylamide, which can increase the risk of cancer.

It is important to limit intake of ultra-processed foods in order to maintain optimal health. A diet that is high in whole foods, such as fruits, vegetables, lean proteins, and whole grains, is associated with a reduced risk of chronic diseases and should be prioritized. Education and awareness campaigns around the negative impacts of ultra-processed foods could assist in reducing consumption of these products and promote a healthier lifestyle.

Jacquelyn Cafasso writes for Healthline Nutrition to help us understand how honey wins out:
But both honey and agave nectar are caloric sweeteners and offer little added nutritional value. Honey is better than agave nectar because it is:

• higher in antioxidants
• lower in fructose-content
• less processed
• has other health benefits

Agave nectar is marketed for its low glycemic index, but its high fructose content cancels out its potential upsides. If you don’t like the taste of honey, or you’re a strict vegan who doesn’t eat honey, the differences between the two aren’t significant enough to warrant making the change.

Read Cafasso's article, in its entirety, on Healthline's website.

Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. Most older adults can get all the nutrients they need from foods. Here are a few examples of important vitamins and their food sources:

• Vitamin D: Eat fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.
• Vitamin B6: The richest sources of vitamin B6 include fish, potatoes and other starchy vegetables, and fruit (other than citrus).
• Calcium: Eat milk and other dairy products, dark green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.

Preliminary findings from an NIA-funded study found that a daily multivitamin might improve cognition in older adults or protect cognitive health with age.

Check out Kaitlyn Berkheiser's article on the health benefits of vitamin B12, based on science.  She starts by writing that Vitamin B12 plays a key role in many aspects of health and may support bone health, red blood cell formation, energy levels, and mood.

Then read Melissa Grove's article on Vitamin B12 dosage.

U.S. Department of Agriculture Agricultural Research Service (ARS) researchers explore how regular protein consumption can ward off disability in older adults.
Read what ARS Office of Communications writer Kathryn Markham has written about it.

Eating healthy when money is tight can be challenging, especially if you are living with a costly condition like diabetes. These tips can help.

A diet that includes plenty of vegetables, fruits, and lean proteins is important for good health, especially if you have diabetes. Healthy eating is key to maintaining blood sugar levels in your target range. But the cost of nutritious foods can quickly add up.

Eating on a budget doesn’t mean you have to sacrifice nutrition. With a little know-how and planning, you can enjoy nutritious foods without breaking the bank. And if you need help, a diabetes care and education specialist can work with you to develop a plan that fits your lifestyle, beliefs, and culture.

Diane Samson of Tech Times writes that doctors might soon begin giving out a prescription for fruits and vegetables to lower a patient's risk of chronic illnesses, such as diabetes and cardiovascular disease.  Right?  Like, what did humans do before pharmaceuticals?  Click the button below to read Diane's article.

Looking for ways to incorporate more Brown Rice in your diet but getting tired of the standard milk-cinnamon-sugar routine?  USDA's Food and Nutrition Service has shared new ways to use ingredients with the MyPlate 5 Ways Series.  Today we point you to Brown Rice! Click ENJOY below.