The Washington Times-Herald

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
  • sleepchart.jpg America’s sleep-deprived cities

    Americans might run on sleep, but those living in the country's largest cities don't appear to run on much.

    August 20, 2014 1 Photo

  • Who should pay for your kids ACT?

    Thirteen states paid for 11th-grade students in all public high schools to take the ACT college admission test this year, with several more planning to join them in 2015.

    August 20, 2014

  • Pets.jpg Why do people look like their pets?

    As much as we might quibble over the virtues and vices of Canis domesticus, however, and over whether human nature is any better or worse than dog nature, even dog fanciers don't usually want to look like a dog.

    August 20, 2014 1 Photo

  • Ice bucket challenge trending up

    Internet trends are a dime a dozen these days. Everything from Tebowing to planking to the cinnamon challenge can cause a wave of social media activity that can last for weeks before fizzling out.

    August 19, 2014

  • Africa goes medieval in its fight against Ebola

    As the Ebola epidemic claims new victims at an ever-increasing rate, African governments in Sierra Leone, Guinea and Liberia have instituted a "cordon sanitaire," deploying troops to forcibly isolate the inhabitants in an area containing most of the cases.

    August 18, 2014

  • Democrat? Republican? There's an app for that

    If you're a Republican, you might want to think twice before buying Lipton Iced Tea, and forget about Starbucks coffee. If you're a Democrat, put down that Reese's Peanut Butter Cup, and throw away the cylinder of Quaker Oats in your pantry.

    August 18, 2014

  • Five myths about presidential vacations

    In the nuclear age, presidents may have only minutes to make a decision that could affect the entire world. They don't so much leave the White House as they take a miniature version of it with them wherever they go.

    August 15, 2014

  • Can 6 seconds launch a career? A generation of Vine stars sure hopes so.

    A year ago, Shawn Mendes filmed himself singing a tentative acoustic cover of the Justin Bieber song "As Long as You Love Me" and put the results on Vine. He wasn't expecting much response. "I didn't really want anything to happen; I just kind of wanted to see what people would think," says Mendes, 16. "I posted that first Vine and woke up the next morning with 10,000 followers. That was pretty cool."

    August 14, 2014

  • Freshman.jpg 8 crucial tips for college freshmen

    With school starting back up around the country, no one has a bigger deer-in-the-headlights look than college freshmen.

    August 14, 2014 1 Photo

  • A night in Ferguson

    For the past week in Ferguson, reporters have been using the McDonald's a few blocks from the scene of Michael Brown's shooting as a staging area. Demonstrations have blown up each night nearby.

    August 14, 2014