Wellness habits should include
getting enough rest, doing regular vigorous exercise, and eating high-quality,
nutritious food as the cornerstones of good health. Regular chiropractic care
is an important part of a wellness routine. Regular chiropractic care helps
keep the body's nerve system healthy. This master system helps keep all the
other systems functioning at peak levels, and the result is overall health and
well-being.
We all know we should eat a
"good breakfast". Most of us can still hear the voice of our third
grade teacher ringing in our ears - "Did everyone eat a good breakfast
today?" - The kindly, inquiring tone usually accompanied by a penetrating
stare. But as unlikely as it was then that most kids ate a good breakfast, it
is even more unlikely now. For most adults, breakfast is frequently a mere cup
of coffee, or possibly a glass of orange juice and a bagel or a muffin or worst
of all a "breakfast sandwich" at a fast-food chain! Regardless, not
many of our choices can be construed as nutrition that will support us in being
the champions that we want to be.
Everyone knows why a good
breakfast is important. First, your gas tank is near empty. If you don't
refuel, you'll be running on fumes. Every cell in your body requires
high-quality nutrition. Most especially, your brain cells and your muscle cells
require plenty of glucose. If you don't have enough energy in your fuel tank,
your body feels sluggish and your brain feels as if it's trying to swim
upstream against a strong current. You feel run-down, you develop muscle
tension and a headache, and your whole day starts to deteriorate. This scenario
is typical for many people and it continues day after day. Projecting into the future
the long-term results can include diabetes, cardiovascular disease, and
overweight/obesity problem. So you ask…what can be done?
For those of us who recognize
a problem and are willing to take action on our own behalf, the first step is
to be willing to actually eat a nutritious breakfast. We want food that will
help us be healthy, rather than "food" that instead adds to our
health-related problems. If we choose to take such action, we can follow
several easy guidelines.
** An
energy-filled breakfast could consist of whole-grain cereals, fruit, cheese,
eggs, nuts, and even meat. Not all of this, certainly, but enough to make a
breakfast consisting of 300 or 400 calories. The prospect seems daunting,
particularly when breakfast has been an afterthought for many years. But the
process actually becomes easy once you get used to having this type of meal.
** Smoothies
are a great way to begin the day. There are so many variations of what to add
to your smoothie depending on your tastes. I recommend adding complex carbs and
berries for your brain, organic yogurt for your gut, protein powder for your
muscles and almond milk as your base liquid. (visit http://applestozen.blogspot.com/2013/03/juice-for-brighter-life.html for more juicing recipes)
** Another
option could be 2 slices of whole-grain toast (I prefer whole grain sprouted
bread) plus a tablespoon of almond butter and a tablespoon of organic jam for a
quick great breakfast. You've got approximately 300 calories and you're
combining protein with complex carbohydrates. Or try two scrambled eggs and a
side of 1/2 cup of steel-cut oatmeal with a tablespoon of local unrefined honey
mixed in. This meal, too, provides approximately 300 calories and an
energy-producing combination of protein and complex carbohydrates.
You
get the idea…create a creative attractive
small meal that is composed of complex carbohydrates and protein. Now you’ve consumed an energy source that will be
"slow-burning" and provide high-quality fuel for the next three to
four hours. Meaning you're ready to have a great morning of productive activity
and take on the day!
Being healthy takes
preparation and a wellness routine. It doesn't happen by chance. Having a good
breakfast, a "breakfast of champions", is a key component of this
overall, life-affirming process.
1Deshmukh-Taskar PR, et al: The relationship of breakfast
skipping and type of breakfast consumption with nutrient intake and weight
status in children and adolescents: the National Health and Nutrition. J Am
Diet Assoc 110(6):869-878, 2010
2Pereira
MA, et al: Breakfast frequency and quality may affect glycemia and appetite in
adults and children. J Nutr 141(1):163-168, 2011
3Ratliff
J, et al: Consuming eggs for breakfast influences plasma glucose and ghrelin,
while reducing energy intake during the next 24 hours in adult men. Nutr Res
30(2):96-103, 2010
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