Morning Nutrition

DECEMBER 2018 | MODERNWELLNESSGUIDE.COM

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An Independent Supplement by Mediaplanet to USA Today

Morning Nutrition “Saved by the Bell” star Tiffani Thiessen shares why she starts each day with a healthy breakfast

DISCOVER four tips on how to ensure you’re eating the most nutritious breakfast possible

BROWSE more stories online, including why each breakfast should include protein to keep you going strong

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Discover how celebrity chef Ayesha Curry utilizes organic ingredients while cooking for her children.

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“Iron Chef” Cat Cora gives tips on choosing the right foods for your family when you’re on the go.

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in this issue

Learn about how eating whole grains at breakfast improves cardiovascular health.

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4 Steps to Getting the Most Out of Your Breakfast Eating nutritious breakfast foods fosters a healthyeating habit and provides the necessary brain power to make smart choices throughout the day.

Sarah Dimitratos Registered Dietitian, American Society for Nutrition

Imagine your healthiest self: You’re energetic, fit, mentally sharp and you’ve mastered the art of work-life balance like it’s your job. Maybe this seems like wishful thinking, but that lifestyle is just within reach.

Healthy eating is a learned skill, which is great news, but there’s a catch — this skill requires some high-level decision making. In other words, it takes serious brain power to choose long-term health over immediate gratification.

Successful healthy eaters have a secret when it comes to making healthy food choices: They know that eating nutritious breakfast foods fosters a healthy-eating habit and provides the necessary brain power to

make smart choices throughout the day. In turn, the foods they choose help support their mental health, which makes making healthy choices easier. This becomes a feed-forward cycle of positivity that you, too, can take advantage of.

Here are four steps to getting the most out of your breakfast: 1. Create a breakfast habit Your brain relies on shortcuts (heuristics) to make most decisions, and the more you practice, the more likely your healthy habits will stick.

Work smarter, not harder — that’s the name of the healthy-eating game.

Capitalize on this morning opportunity when you’re fresh and less jaded by a long day’s work.

2. Plan your meal Fill up on nutrient powerhouses that are low in added sugar and full of fiber, vitamins, minerals and other nutritional compounds that support brain

health. Try a blended smoothie with oats, milk, banana, peanut butter and instant coffee. Want something savory? Try an egg scramble with colorful veggies and a side of oatmeal with berries.

3. Prepare the night before Pull out the blender, place your bowl and utensils on the table, pick out your favorite coffee mug, put a frying pan on the stove and gather your non-perishable items on the countertop.

4. Don’t rush Execute your breakfast plan like the expert you are. Each nutritious bite helps you reduce cravings later in the day, maintain a stable mood and benefit from heightened productivity.

Bonus points if you can make it fast and eat it slow — savor this meal at the table, sans distractions.

Follow these rules of the breakfast game and become your healthiest self. n

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“Iron Chef” Cat Cora Recommends Foods for Families On the Go Cat Cora is a professional chef and has been featured on the television shows “Iron Chef” and “Around the World in 80 Plates.”

What is your daily breakfast routine for you and your kids?

I love making a hot breakfast for the kids every day when I can. Once the kids are up and showered and dressed, we have biscuits, bagels, eggs, granola, blueberry pancakes, fresh fruit or healthy smoothies. I usually opt for an egg-white omelet or green smoothie with protein.

Do you prepare something different every morning or stay consistent for time’s sake?

I try to mix it up with something different most days, and sometimes the kids love the same thing for a couple of days in a row. One days it could be eggs, or maybe I treat them to a crêpe or cinnamon rolls. But I definitely like to make sure we have a protein-packed breakfast for energy throughout the morning.

What snacks/foods do you recommend for families on the go in the morning?

Smoothies are fast and full of great nutrients and added proteins. Leafy greens like kale or spinach with berries or mango can be a perfect start to the morning. For savory snacks, we love crackers with lite cream cheese and sliced fruit like nectarines and plums. Bananas or apples with almond butter are also great.

I include eggs, avocado, fresh fruit, delicious grain toast, English muffins, yogurt, lite cream cheese, smoothies or refreshing and healthy drinks.

Are you a fan of eating organic foods or incorporating vegan products into your morning diet?

Yes, we are big fans of organic and all-natural foods, and we definitely eat vegan to mix it up. n

PHOTO: CHRIS SHELLEY

What are some of the breakfast essentials you include in prepping every day?

Luscious fruit, wholesome oats.

The first ready-to-eat oatmeal with: One full serving of real fruit* 20g of whole grains per serving

Located with the Fruit CupÂŽ snacks.

*Each container has 1 serving (1/2 cup) fruit per USDA Nutrient Data. Š 2018 Del Monte Foods, Inc. All Rights Reserved.

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Actress and celebrity chef Ayesha Curry answers questions about prioritizing breakfast and adding organic ingredients to a child’s diet.

Protein, fruit and veggies are a big part of our morning breakfast routine. My kids love to have eggs, fruit, smoothies, muffins and anything else I throw their way.

Why do you think it’s so important for families to make breakfast a priority?

Do you incorporate any organic or vegan ingredients into your morning meals?

Breakfast really is the most important meal of the day. It starts your day off on a healthy kick and provides energy and essential nutrients that can help boost your concentration and memory throughout the day.

Buying organic foods is very important to my family due to the peace of mind that comes with knowing that my food doesn’t have any pesticides, fertilizers or additives in them. My kids get packed organic fruit and vegetables every day. It’s probably their favorite thing to snack on at home or school.

Ayesha Curry on Why Families Should Prioritize Breakfast

PHOTO: FABFITFUN

What’s the best thing about sitting down and enjoying breakfast with your family?

The best thing is knowing that I’m promoting healthy eating for my family. It’s our time to converse before we spend most of our day apart at school and work. And with my kids each being so unique, the conversation could be about anything. I love that.

Is having a protein-packed breakfast important for you and your family to start the day?

What would you recommend for families with no time to sit for breakfast in the mornings?

Plan ahead. You can fix breakfast the night before. Whether it be pre-slicing some fruit to go with a bowl of cereal, baking muffins or making a breakfast casserole — those small things can give you that well-deserved family time before you start your day. ■

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Tips for Giving Your Nutrition a Boost With Whole Grains

Grain-based breakfasts — cereal, waffles, bread and burritos — are frequently consumed in the morning because they’re convenient. However, including whole grains can help keep hunger at bay and your blood sugar in check.

M

any whole grains are good sources of dietary fiber, which fills you up and can help improve your blood cholesterol and overall cardiovascular health.

Whole grains vs. refined grains Whole grains contain the entire grain — the bran, germ and endosperm — as well as essential nutrients and are recommended as part of a healthy diet.

Refined grains have been milled to remove the nutrient-rich bran and germ, leaving the endosperm, which is mostly starch. Some refined grains are “enriched” with vitamins and iron during processing but usually still fall

short on fiber. Refined grains — like pastries and white bread — often keep company with added sugars, sodium and saturated fats and should therefore be limited.

Many restaurants and food companies are making efforts to increase their use of whole grains and improve refined grains in their products and menus.

Follow these tips to give your nutrition a boost with whole grains: • Use whole-grain/high-fiber breads and cereals rather than refined grain products • Look for “whole grain” as the first ingredient on the food label • Make at least half your grain servings whole grain

The bottom line Whole grains should be part of an overall healthy-eating pattern that also emphasizes fruits and vegetables, includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts and limits the intake of sweets, sugary beverages and red meats.

When it comes to nutrition, breakfast sets the tone for the day. Start your day with a nutritious breakfast and set yourself up to be healthy for good. n Cheryl Anderson, Ph.D., Chair, American Heart Association Nutrition Committee

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Actress Tiffani Thiessen on Starting the Day With a Healthy Breakfast Tiffani Thiessen, star of “Saved by the Bell” and “Beverly Hills, 90210,” shares tips for cooking healthy meals for your family.

To start off, what was the inspiration behind your new cookbook?

I wanted to create a scrapbook of memories through my recipes — something I could have for my family as well as share with everyone who has followed my journey.

PHOTO: REBECCA SANABRIA

What are some key ingredients that people forget when making breakfast?

I wouldn’t phrase it as “forgetting,” but rather that I do things differently. For example, I always love to add milk to my eggs and a splash of vanilla-bean paste to my baked goods. For me, it is more about a well-balanced breakfast full of ingredients that get your mind and body ready for the day. So that’s

adding greens when you can. Greens are good.

How do you incorporate whole grains for your family meals considering they’re an important part of a daily diet?

I try to always have a good grain as a side to our dinner or even incorporate it in the main dish itself — such as putting oats in my meatloaf.

Do you prioritize some breakfast foods over others to get your mornings going?

I love starting out our morning with a healthy green smoothie loaded with spinach and fruit. We’re also big egg lovers, and they provide great fat protein.

Are there any alternativeprotein foods you recommend for the readers to consider?

Beans, chia seeds, eggs, nuts, quinoa — the list is endless. n

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