Step 1: Eat a Healthy Breakfast
We’re told time and time again that breakfast is the most important meal of the day, but how many of us actually heed this, and make breakfast count? For many of us, breakfast is a rushed affair: we down coffee, eat sugary pastries, or even skip breakfast altogether.
Though stimulating, coffee and pastries do not provide the energy we need to start the day off right. A healthy breakfast consisting of a serving of whole grains, a digestible protein, and one to two servings of fruit will fill you up and keep you energized until lunchtime. Coffee and sugary pastries or sweets will only give you short-lasting caffeine and sugar highs that will soon fade.
If you eat a healthy breakfast every day, it points your entire diet in the right direction. Did you know that eating a healthy breakfast can actually help you lower your cholesterol? It’s true! Studies show that individuals who eat a healthy breakfast regularly can keep their cholesterol at a healthy low. Breakfast foods such as oatmeal, whole grain cereals and fruit, tend to be rich in fiber – fiber absorbs cholesterol to then remove it from the body.
Breakfast also helps control weight as well as cholesterol. If we skip our morning meal, our bodies are without an outside source of energy for 10-16 hours. Our bodies register this as a form of starvation, and consequently switch into a mode of starvation – increasing appetite and changing how blood sugar is regulated. Our bodies then crave high carbohydrate and fatty foods, and we’re more likely to binge later in the day. This means that we go from having no calories to taking in more than we need, and at a time when our starvation-mode bodies are looking to store energy as fat.
Eating a substantial breakfast will help you improve your nutrition, keeping you healthy, energized and feeling young. Make time for breakfast! Some foods you can prepare the night before, cutting down preparation time in the morning without losing quality. Try making the following recipe 2-4 times a week: it’s jam-packed with all sorts of goodness to boost your immune system and start your day off right!
4 cups rolled oats
2 cups oat bran
1 cup lecithin granules
1 cup flax seeds, finely ground
1 cup milk thistle seeds, finely ground
1-2 cups sunflower seeds
1-2 cups almond slivers (toasted or untoasted)
1-2 cups raw cashew pieces
Optional: raisins or other dried fruit to taste
In the evening, mix ingredients and store in an airtight container. In the morning, soak 3/4 to 1 cup of the mixture in soy milk, rice dream or juice for 30 minutes. Before eating, stir in 1-2 tablespoons of flax seed oil. Add fresh fruit if desired.
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