News From Terre Haute, Indiana

Community News Network

January 24, 2013

Tips to starting the day off right

(Continued)

— Smoothie: 1 cup frozen berries, 1 cup unsweetened almond milk, ¼-cup old-fashioned oats and 1 tablespoon raw, unsalted almond butter.

— Scrambled egg whites with diced mushrooms, onions, bell peppers and spinach on a toasted whole-grain English muffin with a slice of low-fat cheese and/or avocado

— Greek yogurt topped with granola, banana slices and raw nut pieces

— Oatmeal made with milk and topped with seasonal fresh fruit, a handful of raw nuts and a sprinkling of ground chia seeds

— Lean turkey bacon or lean chicken sausage with sliced fresh fruit and whole grain toast with a glass of low-fat milk

Take it to-go

Not a morning person? No time to sit down and eat? Try a nutrition-packed muffin; you can make them in advance and take them with you. A healthful Banana-Berry Nut Muffin (see accompanying recipe) contains key ingredients that make it a complete breakfast.

A muffin can also make a good snack to hold you over until lunch. If done correctly, snacking can help you maintain a healthy weight by keeping your blood sugar levels steady. In order to maintain your energy levels and avoid binging, aim for planned, healthful snacks. The best snack will contain complex carbohydrates and lean protein. With a little planning, you can avoid settling for quick, high-calorie foods or ending up ravenous at your next meal.

These muffins contain whole grain flour and oats, calcium-rich almond milk, heart-healthy walnuts (which contain protein, omega-3 fatty acids and essential fats that may promote heart health), nutrient-packed chia seeds and fresh fruit from the banana and blueberries.

They also contain canola oil, which is a monounsaturated fat. These fats (also found in nuts, avocados and olives) keep blood sugar levels steady for appetite control, improve cholesterol levels and decrease your risk of heart disease.

The muffins are slightly sweetened from the cinnamon-flavored applesauce and agave syrup, but don't expect a cupcake — this is still breakfast, after all!

Elaine Gordon, a master of public health professional and a master certified health education specialist, is creator of the healthy recipe site EatingbyElaine.com.

Text Only | Photo Reprints
Community News Network
Latest News
TribStar.com Poll
AP Video
Raw: Truck, Train Crash Leads to Fireball Judge Ponders Overturning Colo. Gay Marriage Ban New Orleans Plans to Recycle Cigarette Butts Courts Conflicted Over Healthcare Law Michigan Plant's Goal: Flower and Die Raw: Israel Hits Gaza Targets, Destroys Mosques Raw: Lawmakers Scuffle in Ukraine's Parliament Obama Signs Workforce Training Law US Airlines Cancel Israel Flights Raw: MH17 Passenger Remains in Kharkiv, Ukraine US Official: Most Migrant Children to Be Removed Raw: Israel Bombs Multiple Targets in Gaza Crash Victims' Remains Reach Ukraine-held City Raw: Massive Explosion in Gaza City Diplomatic Push Intensifies to End War in Gaza Police Probing Brooklyn Bridge Flag Switch NYPD Chief Calls for 'use of Force' Retraining Airlines Halt Travel to Israel Amid Violence VA Nominee McDonald Goes Before Congress CDC Head Concerned About a Post-antibiotic Era
NDN Video
Justin Bieber In Calvin Klein Underwear Shoot Samsung Pre-Trolls The IPhone 6 With New Ad Jimmy Kimmel Introduces His Baby Girl Swim Daily, Nina Agdal in the Cook Islands Guilty Dog Apologizes to Baby for Stealing Her Toy Prince George Turns 1 and is Already a Trendsetter Train Collides With Semi Truck Carrying Lighter Fluid Kanye West Tells-All on Wedding in "GQ" Interview Tony Dungy Weighs in on Michael Sam Scarlett Johansson Set To Marry In August New Star Wars Episode XII X-Wing Revealed Obama: Putin must push separatists to aid MH17 probe Michigan inmates no longer allowed to wear orange due to 'OITNB' Adam Levine Ties the Knot Sebastian The Ibis Walks Beautiful Bride Down The Aisle | ACC Must See Moment NASA Ceremony Honors Moon Walker Neil Armstrong Faces of Souls Lost in Malaysian Plane Crash 105-year-old woman throws first pitch Man Creates Spreadsheet of Wife's Reasons for Turning Down Sex 'Weird Al' Is Wowed by Album's Success
Parade
Magazine

Click HERE to read all your Parade favorites including Hollywood Wire, Celebrity interviews and photo galleries, Food recipes and cooking tips, Games and lots more.
  • -

     

    March 12, 2010

activity