5 Healthy Breakfast to Jumpstart Your Day
Breakfast is one of the most important meal of the day. This article features 5 Healthy way to start your day.
There’s nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they’re still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer. Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.
Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the Journal of Nutrition reported that eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. How?
Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (e.g white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat. So much to choose from! Cereal can make a very healthy breakfast, as well as a tooth-rotting sugar rush.
Still, even those eating the healthier varieties sometimes succumb to the tempting taste of sprinkled sugar. Oatmeal is very versatile. There are many varieties of oatmeal and many ways to prepare it. You can have oats in hot cereal, cold serial, energy bars, and even drinks. Add milk and flax meal to oats to create the perfect, balanced breakfast.
When prepared properly oats provide the perfect carbohydrate source to get your body and mind prepared for the long day ahead. Granola is another way to modify the wonderful oat to create delicious and versatile snack, trail mix or meal to fuel your body properly for intense exercise and the most important recovery process.
A recent report, published in the New England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you’re looking to get leaner.
Other than you will feel fuller upon consumption, other benefits you would love may include: prevent osteoporosis since most are Vitamin D enriched, may reduce high blood pressure, improve gut, and may also discourage vaginal infections.
Nuts were also among the top 5 foods that Harvard researchers said promote weight loss. I love to slather a tablespoon or two of peanut butter onto whole-wheat toast (ahem, a “slow-release” carbohydrate), but you could also add nuts to your oatmeal (another “slow-release” carb). Only 2 tablespoons of these energy booster are pack with 7 grams of protein and 2 grams of fiber already.
Excellent source of potassium thus can go a long way towards countering the dangers of sodium.
Eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need. Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
If, overall, you’re choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet. Some of the proven health benefits of the this wonder food are:
- eggs raise the (HDK) good cholesterol (which indicates lower risk of heart disease and stroke)
- good source of choline (good for brain functioning)
- contains Lutein and Zeaxanthin, antioxidants that reduce risk of cataracts and macular degeneration
On top of everything else, they are also cheap, easy to prepare, go with almost any food and tastes awesome.