The Clinton Herald, Clinton, Iowa

Lifestyles

January 26, 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
Lifestyles
  • The virtues of lying

    Two computational scientists set out recently to simulate the effects of lying in a virtual human population. Their results, published in the Proceedings of the Royal Society B, show that lying is essential for the growth of a cohesive social network.

    July 31, 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

  • Off to market: Fulton Buy-Way yard sales are Aug. 8 and 9

    Flea market fans and bargain shoppers will once again make their way to Fulton.

    July 31, 2014

  • School supplies offered at events

    With students going back to school soon, Clinton families will have two opportunities to receive free back-to-school supplies.

    July 30, 2014

  • 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 29, 2014 1 Photo

  • YWCA offers lifeguard training

    CLINTON — The YWCA will offer lifeguard training in August.The course will be held from Aug. 4 to 10 at the YWCA. This 30-hour class will meet from 5 to 9 p.m. for four weeknights and from 1 to 5 p.m. Saturday. A possibility of adding a class from 1

    July 25, 2014

  • GPS race Teams race to complete challenges THOMSON, Ill. — A challenge in August will pit teams against each other to complete a series of challenges.The event will begin at 9 a.m. Aug. 16 at the Upper Mississippi River National Wildlife and Fish Refuge in Thomson. Armed with GPS units, teams

    July 25, 2014 1 Photo

  • Habitat for Humanity hosts fundraiser

    CLINTON — Habitat for Humanity will host a fundraiser in Thomson, Illinois.The Clinton County group will showcase Laid Back Luau from 5 to 8 p.m. Friday, Aug. 8, at Heirloom Cafe in Thomson. The event will feature games, prizes, music train rides for

    July 25, 2014

  • Fire departments undergo grain bin rescue training OMAHA — The Goose Lake and Lost Nation Volunteer Fire Departments each have received lifesaving grain bin rescue equipment through a donation from Farm Credit Services of America.Goose Lake received its equipment July 14 and Lost Nation on July 15. E

    July 24, 2014

  • ADM donates $75K for fire boat purchase CLINTON — Archer Daniels Midland Company has donated $75,000 to the city of Clinton for a new fire and rescue boat for the Clinton Fire Department.The boat will help the fire department respond to fires, administer emergency medical services and resp

    July 24, 2014

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.