Mt. Vernon Register-News

Community News Network

January 24, 2013

Tips to starting the day off right

We are almost a month into 2013, and whether you've resolved to get to the gym, try belly-dancing or to sit down to dinner as a family more, I have a bonus resolution for you. It's an easy one: Eat a complete breakfast each morning.

If you are one of the millions of Americans who skip breakfast, you could be sabotaging your health goals. Breakfast kick-starts your metabolism and gives your body energy to think more clearly while preventing overeating later in the day. Plus, it provides an excellent opportunity to consume foods high in vitamins, minerals, disease-fighting antioxidants and heart-healthy fiber.

According to the Academy of Nutrition and Dietetics, breakfast helps with brain function, attention span, concentration and memory. It can also reduce irritability and tiredness. So, forget the caffeine and opt for a complete meal packed with the nutrients your body needs.

Start the day right

So what makes a nutritious breakfast that will fill you up and give you the energy to get through your morning?

Your breakfast should contain:

— Lean protein to help you stay full longer and prevent overeating later in the day. Lean protein options include low-fat or fat-free milk, cottage cheese, yogurt, turkey sausage, egg whites, nut butters or a handful of raw nuts.

— Fiber-filled whole-grain carbohydrates for lasting energy.

— Antioxidant-packed produce to increase your daily fruit and veggie intake. For produce, opt for seasonal varieties. This winter you can count on fresh fruits such as pears, kiwis or citrus. Year-round you can enjoy apples, bananas, papayas and rutabagas. Or, if you don't mind veggies in the morning, go for these year-round options: mushrooms, bell peppers, cherry tomatoes, avocados or potatoes.

Putting it all together

Combining lean protein, whole grains and fruits or veggies makes a complete breakfast. Here are some powerful breakfast combos to try:

Text Only
Community News Network
  • Fast food comes to standstill in China

    The shortage of meat is the result of China's latest food scandal, in which a Shanghai supplier allegedly tackled the problem of expired meat by putting it in new packaging and shipping it to fast-food restaurants around the country

    July 28, 2014

  • wd saturday tobias .jpg Stranger’s generosity stuns Ohio veteran

    Vietnam War veteran David A. Tobias was overwhelmed recently when a fellow customer at an OfficeMax store near Ashtabula, Ohio paid for a computer he was purchasing.

    July 28, 2014 1 Photo

  • Screen Shot 2014-07-28 at 1.33.11 PM.png VIDEO: High-dive accident caught on tape

    A woman at a water park in Idaho leaped off a 22-foot high dive platform, then tried to pull herself back up with frightening results. Fortunately, she escaped with only a cut to her finger.

    July 28, 2014 1 Photo

  • CATS-DOGS281.jpg Where cats are more popular than dogs in the U.S.-and all over the world

    We all know there are only two types of people in the world: cat people and dog people. But data from market research firm Euromonitor suggest that these differences extend beyond individual preferences and to the realm of geopolitics: it turns out there are cat countries and dog countries, too.

    July 28, 2014 1 Photo

  • Bill Clinton coming to eastern Kentucky to stump for Grimes

    By RONNIE ELLIS
    CNHI News Service

    GLASGOW — Democrat Alison Lundergan Grimes is again calling in the “Big Dog” in her quest to unseat five-term Republican U.S. Sen. Mitch McConnell.

    July 27, 2014

  • How spy agencies keep their 'toys' from law enforcement

    A little over a decade ago, federal prosecutors used keystroke logging software to steal the encryption password of an alleged New Jersey mobster, Nicodemo Scarfo Jr., so they could get evidence from his computer to be used at his trial.

    July 25, 2014

  • Russia's war on McDonald's takes aim at the Filet-o-Fish

    Russia said earlier this week that it had no intention of answering Western sanctions by making it harder for Western companies to conduct business in Russia.
    But all bets are off, apparently, when you threaten the Russian waistline.

    July 25, 2014

  • Facebook continues moneymaking trend

    Facebook seems to have figured out - for now at least - the holy grail for all media right now: how to make money selling mobile ads.

    July 24, 2014

  • 072214 Diamond Llama 1.jpg Llama on the loose corralled in Missouri town

    A llama on the lam cruised Main Street Tuesday before it mistook a resident’s fenced backyard for a place to grab a meal and freshen up.

    July 22, 2014 2 Photos

  • Screen Shot 2014-07-22 at 2.00.42 PM.png VIDEO: Train collides with semi truck carrying lighter fluid

    A truck driver from Washington is fortunate to be alive after driving his semi onto a set of tracks near Somerset, Ky., and being struck by a locomotive, which ignited his load of charcoal lighter fluid.

    July 22, 2014 1 Photo

Twitter Updates
Facebook
Stocks