FOR BREAKING NEWS VISIT WWW.QNS.COM JULY 18, 2019 • THE QUEENS COURIER 31
wellness
4 things a healthy breakfast should include
Everyone has heard, “Breakfast is the
most important meal of the day,” but
why?
According to Registered Dietitian and
Nutritionist Dawn Jackson Blatner, there
are extensive benefi ts to starting the day
with a nutritious meal.
“Th e name breakfast means to ‘break
the fast’ that happens when you don’t eat
overnight,” said Blatner. “Because your
mind and body are waking up, you need
to give it the right fuel for the day.”
Eating a sizable breakfast, a modest
lunch and light dinner can help fuel
your body and work positively with your
metabolism as well. Th is is where the saying,
“Eat breakfast like a king, lunch like
a prince and dinner like a pauper” comes
from.
Blatner said eating a wholesome breakfast
packed with nutrients helps you
maintain energy and peak brain function,
something you need for work and
kids need at school. She also noted that
the right breakfast works with your natural
metabolic process throughout the day,
and can have a positive impact on weight.
“Skipping breakfast puts your body in
a panic mode, wondering when it will
be getting its next meal,” Blatner said.
“If you go too long without eating, it can
cause you to overeat when you do fi nally
eat, and your body wants to store those
excess calories rather than burning them
consistently throughout the day. Th is
can also cause peaks and pits with energy
levels.”
Eating breakfast is a smart idea for the
present, but it also may have a positive
health impact in the future, too. A recent
study published in the Journal of the
American College of Cardiology found
there was an increased risk of cardiovascular
related death, especially due to
stroke, for those who skipped breakfast.
4 steps to a healthy breakfast
But what exactly should a healthy
breakfast include? Blatner off ers some
ideas:
Whole grains: Feel fuller for longer
by eating whole-grain toast, whole-grain
cereal or oatmeal.
Lean protein: Eggs are excellent, but
not all eggs are equal. Eggland’s Best eggs
have 25 percent less saturated fat, more
than double the omega-3s, 10 times more
vitamin E, and more than double the
amount of vitamin B12. Eggland’s Best’s
patented method of production and verifi
cation ensures that every Eggland’s Best
egg has these superior qualities.
Fruits and vegetables: Fresh produce
provides super-charged nutrients and
plenty of fi ber. Add a handful of berries,
sliced avocado or spinach to your breakfast
creations.
Low-fat dairy: Get your daily dose of
calcium with low-fat yogurt, cheese or
milk.
Be inspired by this recipe that can be
stored in the fridge for up to four days.
Make it Monday and have a week’s worth
of breakfast ready to go. Pair with fresh
fruit or whole-grain toast to feel satisfi ed
and have lasting energy.
Turmeric Oven-Scrambled Eggs
Ingredients:
• 8-10 Eggland’s Best extra large eggs
• 1/2 cup unsweetened almond milk or
coconut milk
• 1/2 to 1 teaspoon turmeric powder
• Pinch of black pepper and kosher salt
• Pinch of cumin
• Small sheet pan 18” x 26” with at least 2
inches in height to prevent spillage
Directions:
Whisk eggs, milk, spices. Gently pour
on sheet pan.
Place in oven at 375 F for 10-12 minutes.
Remove or gently pull out the oven
rack, stir eggs on the sheet pan with
wooden spatula, then slide back in oven.
Place sheet pan back in oven for about
8-10 minutes or until eggs are scrambled
to your liking.
Remove from oven and stir again.
Serve hot with toppings, like peppers
and cilantro, or store in airtight container
for later.
Alternatively, you can bake the eggs for
15-17 minutes without scrambling and
then slice into baked egg squares.
Optional toppings: cheese, avocado,
salsa, etc.
Courtesy BPT
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