The Star Beacon; Ashtabula, Ohio

World, nation, state

January 25, 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
World, nation, state
  • Rain of asteroids melted early Earth, boiled its oceans

    When you look up at the moon’s pockmarked face, you’re actually staring at Earth’s early history. The rain of asteroids that pummeled the lunar surface hit our planet too - it’s just that erosion and plate tectonics blotted out the evidence. In fact, no rocks anywhere in the world survived to tell the story of the first 500 million years of Earth’s 4.5 billion-year existence, a tumultuous period of frequent impacts known darkly as the Hadean.

    August 1, 2014

  • As U.S. job market strengthens, many don’t feel it

    For millions of workers, happy days aren’t quite here again.

    August 1, 2014

  • Energy boom brings new focus on rail, pipeline safety

    The sharp increase in U.S. oil production and its promise of energy independence is coming with a disastrous byproduct: spills that threaten lives, communities and the environment.

    August 1, 2014

  • Deep-sea octopus goes without food for 4.5 years while watching eggs

    Talk about extreme parenting: Scientists have found a deep-sea octopus mama that faithfully guards the same clutch of eggs for an incredible 4 1/2 years — a record.

    July 31, 2014

  • Study finds 35 percent in U.S. facing debt collectors

    More than 35 percent of Americans have debts and unpaid bills that have been reported to collection agencies, according to a study released Tuesday by the Urban Institute.

    July 30, 2014

  • U.S. blasts Israel for Kerry criticism

    The Obama administration pushed back strongly Monday at a torrent of Israeli criticism over Secretary of State John Kerry’s latest bid to secure a cease-fire with Hamas, accusing some in Israel of launching a “misinformation campaign” against the top American diplomat.

    July 29, 2014

  • Outlook on Medicare finances improves

    Medicare’s finances are looking brighter, the government said Monday. The program’s giant hospital trust fund won’t be exhausted until 2030 — four years later than last year’s estimate.

    July 29, 2014

  • Plan to simplify 2015 health renewals may backfire

    If you have health insurance on your job, you probably don’t give much thought to each year’s renewal. But make the same assumption in one of the new health law plans, and it could lead to costly surprises.

    July 28, 2014

  • Hospital shooting suspect charged with murder

    A man accused of fatally shooting his caseworker and grazing his psychiatrist at a suburban Philadelphia hospital complex before the doctor returned fire has been charged with murder.

    July 28, 2014

  • Man seeks video of Oklahoma City bombing

    One man’s quest to explain his brother’s mysterious jail cell death 19 years ago has rekindled long-dormant questions about whether others were involved in the 1995 Oklahoma City bombing.

    July 28, 2014

House Ads
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.
AP Video