The Clinton Herald, Clinton, Iowa

Lifestyles

January 26, 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
Lifestyles
  • Revolver goes for $400 at auction CLINTON — Selling in two locations on June 21 proved to be a winner. I was selling in the first location with my son Jon and we had a strong bidding crowd. The second location had Jeff Lohr and Bill McWilliams holding firm with a nice crowd of bidder

    July 19, 2014

  • The Clinton Herald Jim Miller Low-cost, free cellphone options for seniors DEAR SAVVY SENIOR: What are the cheapest cell phone options available today to seniors living on a shoestring budget? I only need it for occasional calls. — Seldom Calling SeniorDEAR SELDOM: For financially challenged seniors who only want a cell pho

    July 19, 2014 1 Photo

  • Sawmill New event cruises into Clinton CLINTON — Three Gateway-area locations are joining together in August for a river heritage event.The event will be held Aug. 3 and will feature a Blue Heron river cruise, a Sawmill Museum tour and a de Immigrant Windmill tour in Fulton, Illinois. The

    July 18, 2014 3 Photos

  • Minnick Ashford director appointed to commission CLINTON —The Ashford University campus director has been appointed to a volunteer commission.Charlie Minnick, vice president/campus director of Ashford University, has been appointed by Iowa Gov. Terry Branstad to the Iowa Commission on Volunteer Ser

    July 18, 2014 1 Photo

  • Summer lunch menus (July 21 to 25)

    Summer lunch menus at Jefferson and Bluff Elementary Schools, and Generations Area Agency on Aging

    July 17, 2014

  • Ax throw, log climb at Adirondack lumberjack class PAUL SMITHS, N.Y. — Ax throwing is encouraged in lumberjack class. It’s also OK to dump your classmate in the lake — as long as you’re both frantically trying to stay upright on a floating log.The annual Adirondack Woodsmen’s School is being held thi

    July 17, 2014

  • Locally-grown foods look to bigger business

    Once a niche business, locally grown foods aren't just for farmers markets anymore.

    July 16, 2014

  • What happens to your online accounts when you die?

    You've probably decided who gets the house or that family heirloom up in the attic when you die. But what about your email account and all those photos stored online?

    July 16, 2014

  • Plenty of collectibles available at auction CLINTON — A nice walnut table hit a high mark of $95 at a recent auction. A small chest freeze sold for $82.50 and the electric stove heated up for $85. A window air conditioner kept everyone cool with a bid of $45, lawn chairs sold for $20, the Plan

    July 12, 2014

  • Talent show Fair to display talent show DEWITT — Children and adults next weekend in DeWitt will compete for an opportunity to participate in the Iowa State Fair.The Bill Riley Talent Search will be held at 2 p.m. July 20 at the Clinton County Fair in DeWitt. The show is open to the public

    July 12, 2014 1 Photo

Front page
Clinton Herald Photos


Browse, buy and submit pictures with our photo site.

Poll

Should the city of Clinton appeal the open records violation ruling that will cost taxpayers $40,600?

Yes
No
     View Results
AP Video
Olympics 2014
Featured Comment
Featured Ads
Blue Zones Project
Parade
Magazine

Click HERE to read all your Parade favorites including Hollywood Wire, Celebrity interviews and photo galleries, Food recipes and cooking tips, Games and lots more.