By Miriam Latto
SO YOU JOINED A GYM in January ready to drop those extra holiday pounds only to realize you really don’t want to do intensive exercise. But staying home and eating heavy winter comfort foods has only made worse the fact that you’re just adding to your December holiday indulgences. Is there anything you can do to reverse the process without turning into a gym rat?
Yes, there is. Eating a healthy breakfast is the one thing you can do to make sure you’re getting a healthy start to the day, no matter what you else you eat throughout the day. In fact, research has shown that a high protein breakfast staves off unhealthy snacking later in the day. But you don’t have to bea juicer or follow one of the new fad diets to take advantage of this good start. Here are eight “normal” breakfast foods that will give you a good start to your day.
From childhood on, who doesn’t love a banana, the great “grab-andgo” food. According to registered dietician Julie Upton, MS, RD, CSSD, a medium banana is rich in fiber and vitamin C as well as potassium which is often a missing piece in many folks’ diets. And for those worried about extra sodium, it has 422 milligrams of potassium and no sodium which helps control blood pressure.
Berries are great. Pick your berry of choice and you’ll be getting lots of antioxidants, vitamin C and fiber without lots of calories. Upton says there is research suggesting that they carry anti-cancer properties and for those concerned with the neurological decline associated with aging, berries help fight that.
Coffee (in moderate amounts without the cream and sugar, unfortunately) is loaded with antioxidants according to Upton. She says coffee also appears to have heart benefits and, like berries, may help with cognitive decline. Additionally, coffee may also offer protection from type 2 diabetes and fend off some cancers, including the most common cancer, basal cell carcinoma.
Registered dietician, Susan Mitchell, Ph.D., RD, has said that “a minimum of eight to 10 grams of protein and preferable 20-25 not only provides satiety but helps maintain muscle mass over time.” She says that eggs contain 13 = essential nutrients, including protein.
Greek yogurt is another terrific source of protein as well as calcium. However, Upton cautions to stay away from the flavored varieties that are diluted with additional sugars. She says to choose low-fat plain and sweeten it with fresh fruit … like the berries mentioned above.
Oatmeal—from steel cut, old fashioned to the instant variety—will, according to Upton, keep you feeling filled up longer because it’s got lots of dietary fiber. Again, skip the flavored kinds that add additional sugar, however. Mitchell recommends topping it with almond or peanut butter with banana or nuts with berries to reach a rounded blend of protein, carbs and fat.
Tea contains antioxidants called flavonoids that offer powerful immune-boosting and anti-inflammatory properties. As long as you don’t load your tea with sugar, green, black and white teas appear to protect against some cancers, heart problems and diabetes. Tea also contains l-theanine, which according to Upton is a compound that “activates areas of our brain that make us feel awake and more able to focus.”
Source: Huff Post Healthy Living
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