Breakfast sets your energy levels for the day, revs up metabolism and fuels muscle growth. This isn’t anything new but what may be new is why the three following foods may be way up there in the early morning stakes.
Oatmeal is low GI, which means it provides a sustained release of energy throughout the morning, this staves off hunger which means you’re likely to make it to lunch without feeling the need to ‘pig-out’. Eating a bowl of oatmeal every morning can also help stabilize your blood sugar levels and, ultimately, reduce your risk of type 2 diabetes.
Oatmeal is also a good source of fiber which improves digestion, reduces bad cholesterol and helps prevent heart disease. It’s also a good source of protein, magnesium, zinc, iron, antioxidants, vitamin B, vitamin E and beneficial phyto-chemicals (plant-based molecules that have beneficial effects). Studies have also found that regularly eating oats can help boost the number of good bacteria in your gut.
Plus, research from North Carolina Agricultural and Technical State University, US, (see: http://www.ag.ncat.edu/wp/index.php/news-releases/n-c-at-scientist-reports-on-health-benefits-of-oats) revealed that bioactive compounds found only in oats can clean arteries and protect against cancer and heart disease. Add skim milk, a dollop of Greek yoghurt and berries and you have an incredible start to your day.
Smoothies aren’t just a fast way to pour some food down your throat, they’re also a clever way to cram massive amounts of good food into your body in one easy, fast, and healthy way.
Apart from milk, every breakfast smoothie should contain a banana – this fruit is high in potassium and fiber, and will add plenty of slow-release energy.
Also it may be a good idea to throw in a handful of flaxseeds – these are full of protein and omega-3s. If you want more nutrients add a raw egg as well.
Finally, for an antioxidant and a flavor boost, add berries. Whizz it all together and you’ve got the perfect morning MEAL!
Eggs contain all the essential amino acids your body needs to build muscle, plus they’re high in choline, which is crucial for brain function – a great way to get the ‘grey matter’ firing for that 9AM meeting.
Eggs are also score high on the Satiety Index (Fullness Factor), a system that was developed to measure the ability of different foods to satisfy feelings of hunger. Studies have found that people who eat eggs for breakfast tend to eat less through the day which is, itself, a great health benefit.
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