Press-Republican

FYI...

January 29, 2013

Tips to starting the day off right

(Continued)

— Smoothie: 1 cup frozen berries, 1 cup unsweetened almond milk, ¼-cup old-fashioned oats and 1 tablespoon raw, unsalted almond butter.

— Scrambled egg whites with diced mushrooms, onions, bell peppers and spinach on a toasted whole-grain English muffin with a slice of low-fat cheese and/or avocado

— Greek yogurt topped with granola, banana slices and raw nut pieces

— Oatmeal made with milk and topped with seasonal fresh fruit, a handful of raw nuts and a sprinkling of ground chia seeds

— Lean turkey bacon or lean chicken sausage with sliced fresh fruit and whole grain toast with a glass of low-fat milk

Take it to-go

Not a morning person? No time to sit down and eat? Try a nutrition-packed muffin; you can make them in advance and take them with you. A healthful Banana-Berry Nut Muffin (see accompanying recipe) contains key ingredients that make it a complete breakfast.

A muffin can also make a good snack to hold you over until lunch. If done correctly, snacking can help you maintain a healthy weight by keeping your blood sugar levels steady. In order to maintain your energy levels and avoid binging, aim for planned, healthful snacks. The best snack will contain complex carbohydrates and lean protein. With a little planning, you can avoid settling for quick, high-calorie foods or ending up ravenous at your next meal.

These muffins contain whole grain flour and oats, calcium-rich almond milk, heart-healthy walnuts (which contain protein, omega-3 fatty acids and essential fats that may promote heart health), nutrient-packed chia seeds and fresh fruit from the banana and blueberries.

They also contain canola oil, which is a monounsaturated fat. These fats (also found in nuts, avocados and olives) keep blood sugar levels steady for appetite control, improve cholesterol levels and decrease your risk of heart disease.

The muffins are slightly sweetened from the cinnamon-flavored applesauce and agave syrup, but don't expect a cupcake — this is still breakfast, after all!

Elaine Gordon, a master of public health professional and a master certified health education specialist, is creator of the healthy recipe site EatingbyElaine.com.

Text Only | Photo Reprints
FYI...
  • Hospitals let patients schedule ER visits

    Three times within a week, 34-year-old Michael Granillo went to the emergency room at Northridge Hospital Medical Center in Los Angeles because of intense back pain. Each time, Granillo, who didn't have insurance, stayed for less than an hour before leaving without being seen by a doctor.

    July 23, 2014

  • Why it's basically impossible to delete those naked selfies you text

    If you're selling an old Android smartphone on an online auction site, you could be giving away rather more than you intend to, according to a recent investigation by anti-malware company Avast.

    July 21, 2014

  • Why does the Vatican need a bank?

    The Vatican Bank's history reads more like Dan Brown than the financial pages, but its worst -- and weirdest -- days may be behind it.

    July 18, 2014

  • Almost half of the world actually prefers instant coffee

    Americans' taste in coffee might be getting more high-end _with a growing fixation on perfectly roasted beans, pricier caffeinated concoctions, and artisan coffee brewers - but it turns out a surprisingly big part of the world is going in the opposite direction: toward instant coffee.

    July 17, 2014

  • ent_taylorswift.jpg There's less good music now — here's why

    Taylor Swift, the seven-time Grammy winner, is known for her articulate lyrics, so there was nothing surprising about her writing a long column for The Wall Street Journal about the future of the music industry. Yet there's reason to doubt the optimism of what she had to say.

    July 14, 2014 1 Photo

  • Can plants hear? Study finds that vibrations prompt some to boost their defenses

    They have no specialized structure to perceive sound as we do, but a new study has found that plants can discern the sound of predators through tiny vibrations of their leaves - and beef up their defenses in response.

    July 12, 2014

  • wheat1.jpg Backlash has begun against gluten-free dieters

    The swelling ranks of Americans adopting gluten-free diets have given rise to another hot trend: people calling the whole thing a bunch of baloney.

    July 11, 2014 1 Photo

  • 140516-recalls_1357_88cb85dbc81b724b4ae9c83db4426fd8.jpg Auto recalls break single-year US record with six months to go

    With six months left in 2014, automakers have already recalled more vehicles in the United States than in any other year on record.

    July 10, 2014 1 Photo

  • The science of shyness

    Shy people have quite a bit to contend with - not least the word itself. It has a number of different meanings, none of which are flattering. To "shy away" from something implies avoidance; to "shy" can also mean to move suddenly in fright; to "be shy of" something can mean to come up short, or be insufficient.

    July 8, 2014

  • Wanna write a pop song? Here's a foolproof equation

    Pop songs (generally) stay in one key, are in 4/4 time, last between three and five minutes, are organized into chunks of four or eight bars, have a repeating chorus played two to four times, include the title sung at least three times, and feature short melodic fragments that repeat a lot to help everyone to remember them.

    July 7, 2014