Tag Archives: healthy breakfast

Housecall: Quick, easy breakfast ideas to start your day right

a nutritious, healthy breakfast with cereal, fruit, juice and an eggTHIS WEEK’S TOP STORIES
No time for breakfast?
When you’re running late in the morning, do you pass on breakfast to save a few minutes? Eating breakfast jump-starts your day and even may help your overall health, so don’t skip it because you’re short on time. Try these quick and easy ideas.

Slideshow: Ticks and the diseases they carry
Tick-borne diseases are becoming an increasing problem in the U.S. Since 2009, more than 200,000 cases have been reported. Yet, of the 800 species of ticks found throughout the world, fewer than 60 are known to bite and transmit disease to humans. See which ones to look out for on the trails and in backyards this season.

EXPERT ANSWERS
Is UV protection important when choosing sunglasses?
When shopping for sunglasses, look for more than just fashionable frames. Ultraviolet (UV) radiation from the sun can damage your skin and eyes, and may contribute to the development of certain types of cataracts, growths on the eye and macular degeneration. Here’s how to select sunglasses that will protect you.

Are fingernail ridges a sign of a health problem?
If you notice ridges developing in your fingernails, pay attention to their direction. Read more to find out when you may need to see your health care provider.

PLUS ADDITIONAL HIGHLIGHTS
Helping your child cope with stuttering
Caregiver stress: Tips for taking care of yourself
Psoriasis treatment options
Food allergy: Symptoms and causes

HEALTHY RECIPES
Three-grain raspberry muffins
Spinach frittata
Dilled pasta salad with spring vegetables
Strawberry shortcake

HEALTH TIP OF THE WEEK
Sunscreen shopping tips
When you’re shopping for sunscreen, the brand matters less than how you use the product. Look for water-resistant, broad-spectrum coverage with a sun protection factor (SPF) of at least 15. Check the sunscreen’s expiration date. Also, find a sunscreen you like. If you don’t care for the sunscreen, you’re not as likely to use it consistently.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org.

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Nutrition-wise: Portion control is key for weight loss
Large portion sizes have been thought to be one of the major contributors to excessive calorie intake leading to weight gain and obesity in the U.S. Learn from Katherine Zeratsky, a Mayo Clinic dietitian, how watching the amount of food you eat may help you lose weight and how the resulting boost in confidence and a few key lifestyle strategies can help you keep the weight off.

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Life Changing Gluten-Free Waffles

also known as: husband-waffles. I think I was about 24 years old before I realized that not all waffles started with …continue reading >

The post Life Changing Gluten-Free Waffles appeared first on Simply Real Health.

6 Healthy Breakfast Foods for Under $4

Breakfast is the first opportunity during the day to nourish your body with the vitamins and minerals it needs to keep you healthy. Instead of grabbing for the massive carb-filled muffin at the corner store or skimping on breakfast altogether, opt for these 6 good-for-you breakfast foods instead.

 

Oatmeal Cups

Whip up a healthy whole grain breakfast in a flash by just adding boiling water. If you’re racing to work, don’t forget to pack a spoon.

Average cost: $1.99

 

Greek Yogurt

Instead of going sans breakfast, munch on nonfat Greek yogurt which provides twice the amount of protein compared to traditional yogurt. Protein also helps keep you satisfied so you can concentrate on your morning.

Average cost: $1.50

 

Breakfast Burrito

Frozen foods have come a long way over the past 5 years. You can now find healthy options from Amy’s Organic and Evol’s Lean and Fit breakfast burrito line. Both contain a healthy dose of protein and fiber to keep you satisfied until lunch.

Average cost: $2.69

 

Green Juice

Don’t have time to use your Nutribullet? Pick up a single serve container of cold-pressed green juice to get your morning off with delicious gulps of nutritional goodness. Companies like Naked, Bolthouse Farms, Grimmway Farms, Suja, and Blueprint offer green juice varieties for less than four dollars.

Average cost: $3.75

 

Bars

Instead of starting your day without putting any good-for-you nutrients in your body, opt for a healthy bar. Whether a protein, breakfast, or snack bar you want to pick a bar that’s fewer than 250 calories and has a combo of wholesome ingredients like nuts, fruits, seeds, and whole grains. You can find KIND, Clif, ThinkThin, Luna, and Lara sold individually throughout the country, though prices do vary widely.

Average cost: $3.00

 

Fresh Fruit

Start your morning with a boost of vitamins, fiber, and antioxidants by munching on fresh fruit. Whether a banana, pear, apple, or orange, these easily towable snacks are most affordable.

Average cost: $0.99

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

Is Sweet Potato Toast the New Avocado Toast?

Thanks to the social mediasphere, sweet potato toast has emerged as one of the biggest food fads of the last several months. The concept of simply toasting a sliced sweet potato intrigued me, so I had to check out what the frenzy is all about. While I wouldn’t say sweet potato toast resembles toasted bread, it is an easy and delicious way to add more vegetables to your day, especially if you love sweet potatoes like I do. Plus, that vibrant color is sure to bring joy to mealtime. Here is what you need to know about sweet potato toast.

Nutritional benefits of sweet potatoes

Beta-carotene, the nutrient that the body converts into vitamin A, reigns as the nutritional crown jewel of sweet potatoes, providing more than 230% of the daily value in just one small tater. For the sake of this post, I’m using one small, 60-gram sweet potato, which is closest to the weight of a slice of bread that weighs in at 43 grams.

What’s better for you: sweet potato toast or whole-wheat toast?

Sweet potatoes count as a vegetable, and whole-wheat toast provides you with a serving of whole grains. Therefore, we’re not comparing apples to apples. Your body benefits from both whole grains and vegetables, since they provide different ranges of nutrients.

Perhaps the most significant nutritional differences between sweet potato toast and wheat toast show up in the form of calories and certain vitamins. One small sweet potato contains half the calories as a piece of toast. Vitamins A and C don’t even register on the charts for bread, while sweet potatoes offer a good source of vitamin C and some potassium.

One small sweet potato contains 12 grams carbs with 2 grams fiber, whereas a slice of store-bought 100% whole-wheat bread provides 19 grams carbs and 3 g fiber. A significant difference? Not really. The total grams of sugar only varies by 1 gram, however the kind in bread is added sugar totaling 3/4 teaspoon, like from honey, white sugar, molasses or high fructose corn syrup. The sugar in sweet potatoes is naturally occurring inside the sweet potato.

A slice of bread contains 160 milligrams sodium, whereas a sweet potato contains only 22 milligrams—a nice feature. However that difference is miniscule if you regularly eat fast food, canned soup and frozen meals, which top the charts in sodium contents.

In defense of bread, though, whole grains are an excellent source of disease-fighting vitamins and minerals like manganese, selenium, magnesium and thiamin, generally beating sweet potatoes by strong margins for these nutrients. For you protein seekers, whole-wheat bread contains 4 grams, whereas a sweet potato only contains 1 gram.

How to make sweet potato toast

Some methods utilize a toaster, but the Food NetworkTest Kitchen found that the toasts stay together better when the taters are sliced and cooked in the oven. Follow the directions in our recipes for Sweet Potato Toast with Ricotta, Berries, Honey and Almonds or Bacon, Egg and Cheese on Sweet Potato Toast, and make a batch of the toasts that can be stored and easily reheated for up to 4 days (a great timesaver for busy weekday mornings!).

What to put on sweet potato toast

A variety of toppings pair well with sweet potato toast. I love to mash on avocado slices, creating sweet potato avocado toast—a double threat. Boost flavor with flaked sea salt, ground cumin or chili powder. Other favorites include hummus or pulled pork sprinkled with pomegranate arils. Or turn your chips and salsa ritual into sweet potato and salsa bruschetta. If you have a toaster oven, sprinkle feta, pecans and smoked paprika on top for a drool-worthy meal or appetizer. I also make sweet potato toast as a simple side dish to enjoy alongside dishes missing a vegetable or carb, like soup or salad.

The bottom line

Sweet potato toast and 100% whole-grain toast are both good for you. Most importantly they’re delicious. Rotate them in your meals for the widest range of beneficial nutrients.

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love.

Mini Matcha Almond Chocolate Doughnuts (GF)

Missed my full matcha guide post a few weeks ago, did you?  Well, before you dive into this one today, you’ll …continue reading >

The post Mini Matcha Almond Chocolate Doughnuts (GF) appeared first on Simply Real Health.