Eggs have long been a breakfast staple, and for good reason. They're a nutritional powerhouse, packed with high-quality protein, essential vitamins, and minerals. According to the Food and Drug Association of US, each large egg contains about 6 grams of protein, making it a great way to start your day. But why limit yourself to eggs alone? Let's introduce a protein-rich partner: hummus.

Hummus is a creamy dip made from chickpeas, tahini, lemon juice, and garlic, is not only delicious but also a fantastic source of plant-based protein. While the exact protein content can vary, a quarter-cup serving of hummus can provide around 4 grams of protein. By combining eggs and hummus, you create a dynamic duo that offers a complete package of nutrients.

What Are Some Benefits Of A Protein-rich Breakfast?

A protein-rich breakfast can set the tone for a healthy day. When you start your morning with a good dose of protein, you're not only fueling your body but also influencing various aspects of your health. Nutr Rev study 2024 protein aimed to understand how the amount of protein we eat at breakfast affects our muscle mass and strength. After carefully reviewing thousands of articles, we selected 15 studies for a deeper analysis.

Their findings suggest that eating a high-protein breakfast may help increase muscle mass, especially for older adults. However, the impact on muscle strength is less clear. More research is needed to confirm these findings and to determine the optimal amount of protein for breakfast. In conclusion, while a protein-rich breakfast shows promise for maintaining muscle health, more high-quality studies are necessary to provide definitive answers. Here are some ways it can benefit you.

Muscle Health

Protein is the building block of muscles. Consuming protein early in the day can help stimulate muscle protein synthesis, especially important for older adults and individuals engaged in strength training.

Appetite Control

Protein helps you feel fuller for longer. By including protein in your breakfast, you can reduce cravings and overeating throughout the day.

Improved Focus

Protein-rich foods can help stabilize blood sugar levels. This can lead to improved focus, concentration, and overall cognitive function.

Weight Management

A protein-packed breakfast can help you maintain a healthy weight. Studies have shown that people who eat protein-rich breakfasts tend to consume fewer calories throughout the day.

Mediterranean-Inspired Breakfast Ideas

The Mediterranean-inspired breakfast as well as the entire cuisine has been noted to be very nutritious and good for your health. It is a delicious and nutritious way to start your day. By combining the best of Mediterranean cuisine with a protein-packed twist, you can create meals that are both satisfying and healthy. According to Cleveland Clinic Mediterranean Diet is a healthy eating pattern that focuses on plant-based foods like fruits, vegetables, and whole grains. It also includes healthy fats, primarily from olive oil. This diet has been linked to a reduced risk of heart disease and other chronic health conditions. A registered dietitian can help you tailor this diet to your specific needs and preferences. Here are some dishes you can try

Hummus and Veggie Dip

Cut up fresh vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes. Serve them with a side of creamy hummus. This combination provides a good dose of protein, fiber, and essential vitamins.

Hummus-Filled Omelet

Enjoy your classic omelet by adding a scoop of hummus to the egg mixture. The creamy hummus adds a unique flavor and a boost of protein. You can also add your favorite vegetables like spinach, mushrooms, or tomatoes to make it even more nutritious.

Hummus and Egg Sandwich

Spread a generous amount of hummus on a whole-grain toast. Top it with a fried or scrambled egg. You can also add some fresh herbs like basil or parsley for extra flavor.

Kennedy Jr. recently revealed how he lost 20 pounds in 20 days on a highly restrictive diet focused completely on meats and fermented foods.

In an interview with USA Today’s “The Excerpt” podcast, the US Health and Human Services Secretary revealed that he followed the diet the whole day. “That may not be right for other people, but I lost 40 percent of my visceral fat within a month”. His eating habits have been highlighted before; previous interviews revealed he ate a steak along with fermented vegetables for breakfast.

However, is carnivorous die ideal for weight loss and are there any major concerns related to solely living on different kinds of meats?

Is A Carnivorous Diet Health?

A "carnivore" diet contains only animal products such as meat, eggs, and dairy. Kennedy Jr. also mentioned fermented foods, which include sauerkraut, yogurt, or miso, that are made using natural bacteria. While Kennedy Jr. claimed he lost 20 pounds in 20 days and felt more mentally clear, he also admitted some of it could be a ‘placebo effect.’

The leader of the MAHA movement reportedly eats steak and fermented vegetables for breakfast and even asks his wife, Cheryl Hines, to carry bags of sauerkraut in her purse when they go out to dinner, according to an interview by the CUT.

However, according to the British Heart Foundation, while some people use the carnivore diet to lose weight quickly, health experts warn that it could cause serious long-term damage to your body.

Does A Carnivorous Diet Aid In Weight Loss?

The carnivore diet works on the principle of ketosis, where the body burns fat for fuel because there are no carbs available. While you might lose weight at first, experts say this is likely because protein makes you feel full, so you naturally eat less. Also because you’ve cut out high-calorie snacks like cake, chips, and alcohol.

However, because the diet is so restrictive, most people find it impossible to stick to for very long. While the all-meat part of his diet is controversial, experts say the fermented foods he eats do have proven benefits.

How Does A Carnivorous Diet Affect Our Health?

The carnivore diet is heavy in red meat and dairy, which are packed with saturated fats. Consuming too much of these fats can lead to:

High Cholesterol

This increases your risk of heart attacks and strokes, as the bad cholesterol or LDL can block arteries and restrict blood flow from organs

High Blood Pressure

Many processed meats (like bacon) are high in salt, which strains your heart. When your salt consumption is high, it causes water retention, which puts pressure on your blood vessel walls, which eventually weakens them.

Kidney Stress

Eating massive amounts of protein forces your kidneys to work much harder to process the waste.

Which can lead to kidney stones, according to National Kidney Foundation.

Kennedy’s diet is much more extreme than the official advice he helped create. He was quick

However, Kennedy Jr.’s personal diet plan is much stricter than the one he helped create for millions of Americans while in office. The official was quick to inform viewers that he is not trying to be a ‘role model’ for everyone, noting that what works for him might not be right for others.

Snacking on grapes could offer surprising protection against heart attacks and strokes, researchers say. The fruit, often labelled a superfood, contains natural compounds that support gut health and help bring down cholesterol levels, both of which play a role in heart disease.

Researchers found that even a short-term change made a difference, especially for people whose diets were low in vegetables and fibre.

Eating Grapes May Lower Heart Attack and Stroke Risk, Study Finds

As per Express UK,In the study, participants saw health improvements after just four weeks of eating grapes daily. The simple dietary shift was linked to a lower risk of cardiovascular disease, which remains the leading cause of death worldwide.

Grapes are rich in antioxidants known to calm inflammation, a key driver of heart problems.

How Grapes Affect Cholesterol and Gut Health

Professor Zhaoping Li of the University of California, Los Angeles, who led the research, said grapes improved the diversity of gut bacteria while also reducing cholesterol levels.

The study followed adults aged 21 to 55 who ate the equivalent of about 40 grapes, or two servings, each day. Their usual diets were low in fibre and plant compounds called polyphenols.

Within a month, researchers saw a clear increase in microbiome diversity. This community of trillions of bacteria plays a central role in digestion, immunity, and overall health.

Drop In ‘Bad’ Cholesterol And Harmful Fats

Participants recorded nearly an eight per cent reduction in LDL cholesterol, often described as the “bad” kind. Levels of bile acids, which fuel harmful fats in the body, fell by more than 40 per cent.

These fats are linked to the formation of clots that can block blood vessels and cut off blood supply to the heart or brain.

Rise in Beneficial Gut Bacteria

One of the most notable changes was an increase in Akkermansia, a beneficial bacterium known to help burn sugar and cholesterol and strengthen the gut lining.

Professor Li said the findings were encouraging, as a healthy gut is increasingly recognised as essential to good overall health.

Why Researchers Call Grapes A Superfood

Professor Li said the study adds to growing evidence of grapes’ heart health benefits, particularly their role in lowering cholesterol. Grapes provide a rich mix of fibre and polyphenols, which appear to influence how the body processes fats.

The findings, published in the journal Nutrients, may help shape future research into diet and disease prevention.

Previous research has linked grapes to a range of health benefits, from helping manage weight gain in middle age to improving libido.

In another study, researchers found grapes may help counter the effects of processed foods high in fats and sugars.

In experiments on mice fed a high-fat Western-style diet, those given a daily grape supplement showed less fatty liver disease and lived longer than those that did not.

Dr John Pezzuto of Western New England University said the results suggest grapes may influence how genes linked to metabolism and ageing behave. The changes observed in mice could equate to several additional years of life in humans.

Researchers also found improvements in brain function. Mice given grape supplements showed better behaviour and cognition, suggesting potential protective effects against conditions such as Alzheimer’s disease.

Grapes and Metabolism

A separate study found grapes may also boost metabolism, helping the body burn calories more efficiently. This could explain their protective role against non-alcoholic fatty liver disease, which is strongly linked to poor diet.

Dr Pezzuto said long-term grape consumption appeared to reduce oxidative damage, improve fat metabolism, and support longevity, even alongside a high-fat diet.

Heart disease kills an estimated 17 million people globally each year and more than 160,000 in the UK alone. While grapes are not a cure, researchers say the evidence suggests they can play a meaningful role as part of a balanced diet.

The findings were published across several journals, including Foods, Antioxidants, and Food & Nutrition, adding to growing interest in how everyday foods influence long-term health.

After NHS doctors warned people against vitamin D tablets and its overdose, Turkish expert Prof Dr Mustafa Atlay, a specialist in endocrinology and metabolic diseases at Ankara Training and Research Hospital, said that vitamin D levels above 100 nanograms per milliliter (ng/ml) pose significant risks. The doctor said, "Excessive and unsupervised intake can lead to toxic effects." He highlighted that while deficiency is common among some people, the best way is sunlight. Most people have a limited sun exposure, particularly indoors workers.

The doctor says that deficiency symptoms include fatigue, muscle weakness, bone pain, and in severe cases osteoporosis. Natural sources of vitamin D include fatty fish, egg yolk, liver, and mushrooms, but diet alone is insufficient. The doctor pointed out that supplements under medical supervision is important, especially for elderly individuals, children, and women.

What Are The Early Signs Of Vitamin D Poisoning?

Atlay noted that early signs of poisoning include:

• High blood calcium
• Causing nausea
• Dehydration
• Kidney injury
• Heart rhythm problems
• Neurological symptoms

What Are The Symptoms NHS Experts Warned About OD-ing on Vitamin D

Vitamin D Overdose: Feeling Frequently Thirsty And Want To Urinate

If you find yourself feeling thirsty or want to urinate more, it could be because you are taking too much of vitamin D. NHS experts suggest to cut the intake to a single 10 microgram tablet and drop any extras if these symptoms appear.

What happens is that excess vitamin D could disrupt fluid and salt balance in the body and thus you may want to visit the loo a little more. Also, keep hydrating yourself. In case the symptoms persist, go to your GP.

Read: NHS Doctors Warn Vitamin D Users About Four Key Overdose Symptoms

Vitamin D Overdose: Burping Constantly, Feel Nausea And Have A Sour Stomach

If you feel like puking, and are burping constantly, for feel like a sour stomach, then try to take your supplement after a meal. If you are taking gummies or spray, it is the best time to switch to a tablet. This happens because food buffers the supplement in the gut and reduces irritation, whereas sprays and gummies contain sweeteners or flavors that could create problems for some people.

Vitamin D Overdose: Bones And Muscles Hurt

If you feel your muscles are cramping more and bones also ache, it is a red flag. The key to this is to prioritize your fluids, mineral -rich foods, and physical activities.

Excess vitamin D could disturb the minerals muscles rely on. Furthermore, dehydration makes cramping worse. You can improve your hydration, drink water with meals and also include yogurt and leafy greens in your food. Include some exercise or gentle stretching in your schedule.

Vitamin D Overdose: Cannot Think Straight

Excess vitamin D could also make your brain fog or cause headaches. So, when you buy any supplement, make sure you read the label. Choose a product listing only cholecalciferol and simple bulking agents. Take it with food at the same time each day to keep intake steady and gentler on the gut. Experts also suggest leaving combined A+D products behind and only pick simple D3 tablet.