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Why: The complex carbohydrates in oatmeal provide vitamins and minerals that give us energy.
Tip: Oats benefit the brain by boosting the production of serotonin to combat stress and enhance learning and memory function. Why: Butter made from nuts like almonds, cashews, and peanuts are filled with vitamin E, protein, magnesium, calcium, and potassium. How: Spread nut butters on top of whole grain toast, apple or banana slices, or blend into a smoothie.
How: Try a slice or two of whole grain bread or crackers topped with some of that nut butter. Tip: Look for 100% whole wheat or whole grains like spelt or bran listed as the first item in the ingredient list.
How: Add leafy greens to your smoothie or top your egg sandwich with a lettuce or radicchio leaf. Tip: Limit your intake of higher-glycemic vegetables like corn, peas, tomatoes, and root vegetables like carrots, beets, and potatoes. Why: In general, fruits are filled with fiber (pears, apples, berries, and kiwis), vitamin C (papaya, oranges), disease-fighting antioxidants (strawberries, blueberries, and blackberries), and cell- and muscle-building potassium (bananas). Tip: Blueberries are not only low glycemic, fiber-filled, and antioxidant rich, they also contain anthocyanins. How: Sprinkle ground flaxseeds (or chia seeds, sunflower seeds, or pumpkin seeds) on top of yogurt and cereal or add to a smoothie. Tip: Flaxseeds contain lignans, which are plant estrogens that may provide protection against breast cancer. Why: A good no-cook breakfast option, yogurt is also an excellent source of calcium and protein.

How: Sprinkle a cup of yogurt with fruit, nuts or seeds and a drizzle of raw honey for a healthy yogurt parfait. Why: Low-fat cheese provides protein and calcium and studies have shown that consuming 1,100 mg of calcium daily lost up to 22% more body fat and 61% more weight than other dieters with all else being equal. Since it’s challenging to consume enough dairy to get 1,100 mg of calcium daily, I take a calcium supplement.
Cheese also contains Conjugated Linoleic Acid (CLA), a fat that is thought to help blood glucose enter body cells so it can be burned for energy and not stored as fat.
Tip: Try sharp cheeses like Cabot 50% reduced fat Sharp Cheddar for maximum flavor in a smaller amount. As the fastest growing consumer health information site a€” with 65 million monthly visitors a€” Healthlinea€™s mission is to be your most trusted ally in your pursuit of health and well-being.
This list will help you choose foods that will give you sustained energy, not a short blast then a mid-day crash.
More important, they are rich in Resistant Starch and fiber, and research shows that people who more whole grains tend to weigh less and have less body fat than those who skip them. An open-faced breakfast sandwich is a good way to go, too: top a slice of bread with eggs, or avocado or tomato slices. High glycemic foods convert carbohydrates into sugar more rapidly, which causes a sudden spike in blood sugar.
To work in other fruits, garnish that almond butter toast with slices of organic strawberries or slightly green bananas.
Governor Schwarzenegger’s Department of Pesticide Regulation has approved methyl iodide for use in strawberry fields.
They’re also rich in appetite-suppressing fiber (with 3 grams per 1 medium banana) and contain the amino acid, tryptophan, which is converted into the calming brain chemical, serotonin to relax and improve your mood.

The reason: Calcium is stored in fat cells, and researchers think that the more calcium a fat cell has, the more fat that cell will release to be burned. Both of which will support, guide, and inspire you toward the best possible health outcomes for you and your family. They’re high in protein and soluble fiber, which lowers cholesterol and makes you feel fuller longer.
Two of my very favorite quickie green breakfasts are the EYE PROTECTING MANGO DREAM SMOOTHIE or DR.
As you age, protein becomes important for more reasons than building biceps; it becomes important for your overall health. Basically you just want to make sure that the protein in the shake is of a good quality and easily absorbed by your body.
OZ’s GREEN DRINK (which he says is a breakfast staple) and it truly is quite delicious!  Both of these recipes provide you with about 2 cups of spinach in the morning! Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. I love Macadamia Nut Butter because 1 oz has 16.8 grams of MUFAs, making it a MUFA super-star! Without adequate protein, our bodies can’t put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing.

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