Start your day off right
By Mrs Alda Salem
Improve your Mood first by including in your breakfast vanilla lattes, teas and ice cream or cinnamon and peppermint sticks
Skipping breakfast can set you up for overeating later in the day. On the other hand a healthy a.m. meal, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
Aim for a breakfast that combines good carbs and fiber with some protein. Your options are plenty along with tips for making them even healthier.
It has a beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants.
But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.
There’s nothing like a banana at breakfast to keep those mid-morning cravings at bay. When they’re still a touch green they are one of the best sources of resistant starch that keeps you feeling fuller longer.
Slice it up and add it to cereal or oatmeal it will add natural sweetness.
A healthy dose of potassium that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.
Fresh or frozen, a big antioxidant punch. Studies suggest that eating blueberries regularly can help improve memory, motor skills, blood pressure and metabolism.
(Wild blueberries, in particular, have one of the highest concentrations of the powerful antioxidants known as anthocyanin).
They contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. They are rich in omega-3 fatty acids, folate, and potassium.
Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Really quick and easy, it keeps you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).
Has about 65 milligrams of vitamin C per serving—nearly as much as an orange. Rich in potassium and copper, contains more fiber per ounce than a banana, which makes it a good aid to digestion. (eating it with its skin lessens constipation in people with irritable bowel syndrome.)
7. Whole-wheat bread
Carbohydrates are a breakfast mainstay. Remember that whole wheat and other whole grains—whether they’re found in bread, toast, or English muffins—contain more fiber and nutrients than their white, refined counterparts.
What you put on it matters, as well. Slathering it with butter or jelly adds empty fat and calories . Instead, get some protein by adding an egg.
It has less caffeine, it hydrates you more effectively than coffee, and it’s also a rich source of the immunity-boosting antioxidants.
All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Drinking three cups a day can increase your body’s metabolism and help you lose more weight around the middle.
Any fruit is a good addition to your breakfast. A six-ounce serving (roughly a quarter-melon) contains just 50 calories and a full 100% of your recommended daily intake of both vitamin C and vitamin A. It has a high water concentration, it will help you stay hydrated and keep you feeling full until lunchtime.
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well.
They contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease .
Tip for breakfast: Mix crushed walnuts into plain yogurt and top with maple syrup or just eat 3 walnuts with a couple of glasses of water.