Monday, 6 February 2017


Yes, your mom was right.  Breakfast is definitely the most important meal of the day.  What you eat for breakfast can help to boost your energy level and to make better food choices for the rest of the day. It also helps you keep in shape.  Having a healthy breakfast doesn’t require a lot of time and can be incorporated into your daily routine.  The truth is, simply eating the key foods below can give you the energy you need and help to avoid cravings later.
You can discover personal combinations that suit your appetite and moods in the mornings. This makes it a lot easier.
1. Oatmeal
Oatmeal has many positive health effects including the ability to lower a person’s cholesterol level.  Although all oatmeal is a great choice to get your day started, steel cut oats contain more fiber than their instant counterparts, making them a healthier option.  Add honey or fruit for a bit of extra sweetness.  Avoid flavored oatmeal which contains added sugar which can result in a mid-morning energy crash.
2. Bananas
Bananas are the perfect on the go fruit, simple, sweet and they come in their own wrapper. Additionally, the potassium in bananas can lower blood pressure, a great side effect to have before heading into a difficult morning meeting.
3. Almond Butter
Almond butter is a great source of protein.  Similar to peanut butter, almond butter contains less saturated fats.  Almond butter pairs nicely with bananas for a perfect midmorning snack.
4. Watermelon
Everyone’s favorite summer treat offers a number of positive health effects.  Due to its water content, eating watermelon is a great way to stay hydrated.  With only 40 calories in a one cup serving, watermelon is the perfect sweet treat that you can work of by simply walking back and forth to the copier.
5. Coffee
Black coffee has added benefits above keeping you awake in the morning.  Research has shown that coffee can lower the risk of developing diabetes and cancer.  The designer coffee beverages from your favorite bistro may not have the same effect.  Adding in large amounts of cream and sugar can negate all of coffee’s potential benefits and expand your waistline.
6. Greek Yogurt
Greek yogurt has nearly double the amount of protein as regular yogurt, allowing you to feel full longer.  Look for plain, non-fat Greek yogurt for best results.  Add flavor with granola, cranberries, bananas or other fruit.
7. Eggs
Once shunned for their cholesterol, eggs are widely seen as a great source of protein and vitamin D. Vitamin D has been shown to increase bone health and can ward off depression.
8. Blueberries
Blueberries have been shown to have a number of positive effects on the body including improved memory and metabolism.  Blueberries have a large quantity of natural antioxidants which have been shown to help prevent a number of age related diseases, like Alzheimer’s.
9. Cereal
Choosing the right type of cereal is important when looking for a breakfast food to take you through the morning.  While selecting a sugary cereal may bring you back to your childhood, it is not the right choice for your health.  Look for cereal with at least five grams of fiber and less than five grams of sugar.  You can also add sweetness in a healthy way by adding blueberries or bananas to your cereal bowl.
10. Strawberries
Strawberries are high in vitamin C, folic acid and fiber.  Vitamin C is known to ward of illness, making strawberries a good choice when your coworkers are coughing.

Why bother with breakfast?
Studies show that breakfast eaters often weigh less and feel less hungry later in the day than those who skip breakfast. They often have improved concentration, problem-solving abilities, and hand-eye coordination too. If you’re an endurance athlete, fuel up at breakfast for peak performance.
 A group of scientists spent 10 years studying the effects of different kinds of breakfasts versus no breakfast at all on people of different ages.

A good breakfast, they concluded, can help both children and adults be less irritable, more efficient and more energetic. Breakfast helped children score higher on tests written before the noon recess. The steady influx of energy apparently stabilized glucose levels in the brain, improving mental function and attention span.

Other studies have even linked healthy breakfasts with less chronic disease, increased longevity and better health.

A good breakfast, by the way, is one that provides at least one third of the day's calories. Aim for a well-balanced meal by including any three  of the following: grains, dairy, protein, vegetables, healthy fats, and fresh fruits, and you'll find that your energy level stays high throughout the morning.

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