Eating the first meal of the day has long-term health benefits. A breakfast with many proteins significantly improves appetite control and reduces unhealthy snacking. It’s important to keep in mind that the choice of your breakfast foods can make or break your weight-loss results. Check out these recipes that are high in protein, fiber and other essential nutrients that will keep you satisfied and on the course.

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Typically, as we age we experience declines in the quality of our sleep. Mindfulness meditation is a self-administered approach that intentionally focuses one’s attention on emotions, thoughts and sensations occurring in the present moment. A study between two groups, those who practiced meditation and those who didn’t showed a higher sleep score, as well as improved symptoms of insomnia, fatigue and depression. Will you try meditation?

While your metabolism is partly ruled by genetics, you can boost it up naturally by eating the right foods. Keep in mind that egg whites, lean meats, chili peppers, coffee, green tea, water, milk, whole grains and lentils can all increase your body’s fat-burning power. Something to think about next time you go for that spicy food!

A new study has shown that intense aerobic exercise has the potential to reverse the aging process in adults. While we know exercise is beneficial, many questions have been raised on which types of exercises are best and what age groups benefit the most from them. The Mayo clinic tested high-intensity interval training (HIIT) against combined training and resistance training and found it heightened aerobic capacity as well as mitochondrial functionality for skeletal muscle. Time to step up your workout routine!

While it seems there are smoothie shops everywhere we turn, a lot of these can also be loaded with added sugar. That being said, the right smoothie can help you achieve your weight loss goals. It’s important to read your mix-in levels carefully. Plus, there’s a secret ingredient you can use that turns up your smoothie’s fat-burning power: spices. They can add calorie-free flavor to any dish, and ‘sweet spices’ like cinnamon, nutmeg and ginger have been shown to boost satiety and mimic sweetness, allowing you to cut back on sugar but not taste. It’s a win-win.

A misuse of antibiotics is causing an influx of superbugs worldwide. This is common from patients who pressure their doctors for antibiotics when they are sick. In many cases, people who are sick are infected with a virus to which antibiotics have no effect. So, it’s important to keep that in mind next time you want to take antibiotics.

A traditional Mediterranean diet with added olive oil may be tied to a lower risk of heart disease, in part because it helps maintain healthy blood flow and clear debris from arteries. “For people who are interested in reducing their risk of heart disease, the Mediterranean diet is probably the best proven diet to reduce risk,” said Dr. Daniel Rader of the University of Pennsylvania. “I think the majority of people who don’t have other major dietary concerns should look toward the Mediterranean diet as a heart healthy diet.” Will you jump on this trend?

Don’t let the cold temps take a toll on your face and body. From gentle cleansers to rich moisturizers, click here for a few tips that work to help you achieve a smooth, radiant complexion all season long.

Apple Cider Vinegar is having a superfood moment. Its perks range from helping with type-2 diabetes to whitening teeth. But, can it help you lose weight? Although not a significant amount, a study conducted in 2009 found that swallowing two tablespoons of diluted apple cider vinegar twice a day with meals helped people lose about four pounds after 12 weeks. It can also help promote healthier blood-sugar levels. Will you try this new fad?

Coffee contains a number of compounds, and most notably, polyphenols that many studies suggest have beneficial effects for metabolic and cardiovascular disorders. It was found that when enjoyed after a meal, coffee may increase levels of an appetite-regulating hormone, improve blood sugar levels, and boost endothelial function. No need to skip your next coffee run!