By Michelle Clark of BodyShift

This issue of Healthy Living looks at Smart Start*.  Eating breakfast is the number one secret for healthy living & weight loss.  What we eat for breakfast is just as crucial as having breakfast, this month we look at the good & poor choices.

Breakfasts are potent energy providers and are not to be missed!  The kind of food you eat will determine whether you'll be in a good or bad mood that day, how productive you will be at work and how healthy, energetic and robust you'll feel. Include a variety of nutritious options at breakfast. 

Breakfast options

Wholegrain breads - provides B vitamins, iron, selenium and blood sugar stabilising fibres, which help with your productivity. 

Choose:  bread with more grains, to increase fibre and digestion, for more vitamins and minerals choose breads with linseed, sunflower or pumpkins seeds

Avoid:  white breads with refined processed flour and high GI, which converts carbohydrate quickly into glucose in the blood stream, providing nothing but a quick fix and empty calories.

Cereals - ensure they are low in sugar, and have plenty of nuts, seeds and dried fruits.  This will give you a palette of vitamins, minerals, selenium, zinc and anti-oxidants.

Choose:  wholegrain, natural muesli with no added sugar, rich in fibre, vitamins B1 & E. Add protein to cereal with high protein/low-fat milk and natural acidiphilus yoghurt.

Avoid:  high sugar cereals with food colourings.

Dairy - great source of calcium, especially low fat options such as cottage cheese or reduced-fat hard cheeses.  These cheeses are rich in magnesium, improves muscle function and helps combat stress.  Yoghurt helps with digeesion and promotes the growth of healthy bacteria in the gut.  Eggs are a rich source of protein, zince, iron, and vitamin B12.

Choose:  low fat hard cheeses eg Gouda, feta, Edam. Boiled eggs.

Avoid:  processed cheese - they have phosphorus salts, artifical flavourings, stabilisers, toxic plastics that seep into the food. Fruit yoghurts are high calorie generally with flavourings.  Avoid fried eggs.

Fruit - add to cereal - preferably organic to limit the exposure to toxins and addivitives

Choose:  fresh, organic.

Avoid:  excessive amounts of dried fruit as they are high in natural sugar, and sometimes added sugar.

Fluids - drink water and herbal teas first thing in the morning, the extra hydration will give you hepas of energy throughout the day, both physically and mentally.  Aim for 6-8 glasses of water or herbal teas a day.  Add more water if you drink coffee to balance the diuretic effects of coffee.

Choose:  herbal teas (eg peppermint, lemon, green), hot water with lemon cleanses, or plain water. 

Avoid:  Instant coffee, high calorie café options such as mochaccino or coffees with added syrup.

Eat healthy, Enjoy Energy!
 

* source- fitnesslife May 06