Quickly whip up a nutritious breakfast

Breakfast long has been touted as the most important meal of the day

Breakfast helps to jump-start the body and get it ready for action, serving as fuel as individuals go about their daily lives

According to the Academy of Nutrition and Dietetics, research shows that breakfast helps people maintain healthy weights and control blood sugar and keep it steady throughout the day

Breakfast also could be linked to heart health A 2017 study in the Journal of the American College of Cardiology reported people who skip breakfast are more likely to have arteriosclerosis, a condition that occurs when the arteries narrow and harden due to a buildup of plaque People who do not eat breakfast also are more likely to weigh more and have higher blood pressure and cholesterol levels

Too often people skip breakfast.

Some are following the trend of intermittent fasting that has become popular in recent years and is believed to help with weight loss. Others may feel they are too busy to eat breakfast.

In regard to time, there are plenty of nutritional breakfasts people can whip up in no time at all that are healthy and loaded with the essentials the body needs

According to WebMD, the basic formula for a healthy breakfast involves pairing carbohydrates with protein The carbs give the body energy and the brain fuel, while protein provides a feeling of fullness and staying power to make it to the next meal

• Homemade energy bars: Some people reach for prepackaged cereal bars or granola bars when

Should carbs be avoided at night?

they’re on the go Homemade bars allow people to customize the ingredients so they eat what they like. Customization also allows people to include superfoods, like blueberries, protein-rich nuts, quinoa, or dried cherries.

• Oatmeal: Oatmeal is a breakfast staple that is full of healthy fiber Oatmeal can help reduce cholesterol levels naturally

Turning regular oatmeal into “overnight oats” means you can pack these parfaits with Greek yogurt, fruit, nuts, and other ingredients you enjoy

• Avocado toast: Avocados are full of heart-healthy essential fatty acids. By mashing avocados into a paste, spreading on top of a whole-grain slice of toast, and then topping everything with a fried or hardboiled egg, you’ll get breakfast that includes of nutritional ingredie

• Cheese and berry crêpes: When you have time, whip up a batch of crêpe shells from whole wheat flour, then freeze or store them in the refrigerator Fill as desired throughout the week Ricotta and tart berries provides a punch of protein and a dose of healthy antioxidants

• Smoothies: Smoothies are a quick and nutritious breakfast With some prep work that involves chopping and freezing premeasured ingredients into individual bags, all it takes is dumping the ingredients into a blender and combining with milk, yogurt or leafy greens Put in a togo cup or sip before leaving the house

• Quick bread: Create your own tasty quick bread that can make a fast and healthy breakfast. Include fruit, nuts or whole grains. Banana nut bread is one option. Toast up the bread or even eat it cold. For an extra punch, top a slice with yogurt and honey.

Breakfast can be quick and nutritious, ensuring people start their day off on healthy footing

Many people are familiar with the notion that avoiding carbs at night can ensure they are not ultimately stored as fat But is that perception the truth, a half-truth or a complete fabrication? As popular as the “no carbs at night” approach may be, it’s not entirely accurate In fact, the Institute of Nutrition and Fitness Sciences notes that consuming carbohydrates at night can help to improve sleep by corralling the hormone cortisol, which the body produces in response to stress If that hormone is not controlled at night, individuals may experience difficulty falling asleep That’s potentially harmful, especially for individuals who are hoping to lose weight through exercise A good night’s rest ensures the body has ample time to repair itself and recover Without that recovery time, individuals may be more vulnerable to injuries that can compromise their efforts to get healthier The INFS also notes that carbohydrates also serve as energy sources that help the body to build muscle and burn fat, so avoiding carbs entirely also could make it hard for individuals to achieve their health and fitness goals

Despite the many ways carbs help the body, the notion that it’s best to avoid them at night is not entirely inaccurate However, rather than avoiding carbs at night, the INFS recommends individuals avoid excessive consumption of carbs Excessive consumption of any food can compromise efforts to eat healthier, and carbs are no exception to that rule But loading up on carbs at night can make the scale an uninviting place in the morning That’s because carbs have a tendency to retain water, which the INFS indicates can lead to an increase in body weight

Carbs perform a host of important functions in the body and play a vital role in helping people achieve their fitness goals Though carbs need not be avoided at night, individuals should avoid overdoing it with carbs at the dinner table.

The Automat, Directed by Lisa Hurwitz: Syosset Public Library - Syosset, NY

@ 2pm

Syosset Public Library, 225 S Oyster Bay Rd, Syosset

Nate Charlie Music

@ 6pm Dark Horse Tavern, 273 Main St, Farmingdale

The Virtual Band at My Father's Place @ 8pm / $30

The Virtual Band will be playing at My Father's Place on July 28. Ad‐vanced tickets are $30, and tickets the day of the show are $35. My Father's Place, 3 Pratt Boulevard, Glen Cove. myfathersplaceproduc tions@gmail.com

44th Annual Thunderbird Ameri‐can Indian Powwow @ 7pm / Free-$36

Jul 28th - Jul 30th

Celebrate American In‐dian Culture through music, dance, Native American crafts and food. Queens County Farm Museum, 73-50 Little Neck Parkway, Queens. hello@queens farm.org, 718-347-3276

Who's Bad: The Ultimate Michael Jackson

Experience @ 7:30pm

Tanner Park, 400 Baylawn Ave, Copiague

Los Lobos @ 8pm / $45-$75

The Space at Westbury Theater, 250 Post Avenue, Westbury

Penn & Teller @ 8pm / $48-$90

Tilles Center Concert Hall, 720 Northern Boulevard, Brookville

HungerWalk 2023 @ 8am / $25

Belmont State Lake Park, 625 Belmont Avenue, West Babylon Brooklyn Cyclones vs. Wilmington Blue Rocks @ 6pm Maimonides Park, 1904 Surf Ave., Brooklyn

Shakespeare in the Park: The Merry Wives of Windsor @ 6pm North Hempstead pre‐sents Shakespeare in the Park: The Merry Wives of Windsor Mary Jane Davis Park, 1 Memorial Place, Man‐hasset. feedback@ northhempsteadny.gov, 516-869-6311

Sunday Jul 30th

Music for a Sunday Afternoon: Cambiata Cello Duo @ 3pm / $15

Old Westbury Gardens, 71 Old Westbury Road, Old Westbury. tickets@oldwestburygardens.org, 516-3330048

Cellists Paul Finkelstein Suzanne Mueller make their concert debut with an eclectic program of classical, tango and contemporary duets and solos.

Boys Lacrosse Camp (Full Equipment)

@ 6pm / $155

Jul 31st - Aug 11th

Herricks Community Center Fields, 999 Herricks Road, New Hyde Park

Summer Concert:

Celebrating the Rich Musical Heritage of Ukraine

@ 1pm / $10

Artistic expression of support for Ukraine Full Orchestra, Live Onsite and In-Person (also livestreamed online)

Kevin James: The Irregardless Tour @ 7:30pm / $49.50$99.50

The Paramount, 370 New York Ave, Hunting‐ton

Tue 8/01

Garden Party Gala at Sands Point Preserve @ 5:30pm / $195

The Sands Point Preserve Con‐servancy cordially invites you to our Garden Party Gala, Tues‐day, Aug. 1. Sands Point Pre‐serve, 127 Middle Neck Road, Sands Point. info@sandspointp reserve.org, 516-304-5076

Open to all Unitarian Universalist Congrega‐tion at Shelter Rock (UUCSR), 48 Shelter Rock Road, Manhasset. csampogna@uucsr.org, 516-472-2975

Wed 8/02

Social Singles @ 6:30pm / $12

Join us at the Mid-Island Y JCC for ongoing social program‐ming for singles ages 55+ to connect with one another. MidIsland Y JCC, 45 Manetto Hill Road, Plainview

Foreigner @ 7pm Northwell Health at Jones Beach Theater, 895 Bay Park‐way, Wantagh

Thu 8/03

New Jersey Symphony Orchestra @ 7:30pm

Northwell Health at Jones Beach Theater, 895 Bay Pkwy, Wan‐tagh

Broken Hearts - The Ul‐timate Tom Petty Tribute @ 9pm / $15

Mulcahy's Pub and Concert Hall, 3232 Railroad Avenue, Wantagh

Sun 7/30

New York Mets vs. Washington Nationals @ 1:40pm

Citi Field, 120-01 Roosevelt Av‐enue, Flushing

Arena Rock Tribute (Classic Rock Bands)

@ 6pm

Join the Town of North Hempstead for its sum‐mer concert series. North Hempstead Beach Park, 175 West Shore Road, Port Washington. feedback @northhemp steadny.gov, 516-8696311

Mon 7/31

FunDay Monday @ 11am

Join the Town of North Hemp‐stead for its summer FunDay Monday series. North Hemp‐stead Beach Park, 175 West Shore Road, Port Washington. feedback@northhemp steadny.gov, 516-869-6311

The Hambones (Coun‐try, Roots, and Rock) @ 7pm

Join the Town of North Hemp‐stead for its summer concert series. Clark Botanic Gardens, 193 I U Willets Road, Albertson. feedback@northhemp steadny.gov, 516-869-6311

Grease @ 7:30pm

The Argyle Theatre at Babylon Village, 34 W Main St, Babylon

Fri 8/04

Graztopia Live@Lost

Farmer Brewing Co. @ 7pm Lost Farmer Brewing Co., 63 E 2nd St A, Mineola

Disco Unlimited at Plattduetsche Park Biergarten @ 7:30pm

Plattduetsche Park, 1132 Hempstead Turnpike, Franklin Square

Into The Woods by Mezzo Theatrical Productions @ 7:30pm / $35

Aug 4th - Aug 12th

“Be careful what you wish for” seems to be the ongoing theme in Stephen Sondheim and James Lapine’s Broth‐ers Grimm inspired mu‐sical, Into the Woods. Long Island Children's Museum, 11 Davis Av‐enue, Garden City. mez zotheatrical@ gmail.com, 908-6289678

Barnaby Bye at My Father's Place @ 8pm / $60

Barnaby Bye will be playing at My Father's Place on August 4. Ad‐vanced tickets are $60, and tickets the day of the show are $70. My Father's Place, 3 Pratt Boulevard, Glen Cove. myfathersplaceproduc tions@gmail.com

Calendar information is pro‐vided by event organizer. All events are subject to change or cancellation. Blank Slate Media is not responsible for the accuracy of the informa‐tion contained in this calendar.

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